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Whey nutrition: calories, carbs, GI, protein, fiber, fats

Whey, sweet, fluid
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Whey

Whey
Glycemic index ⓘ Source:
The GI for reconstituted bovine whey drink, 1.5% fat, with added lactose https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
43 (low)
Glycemic load 5 (low)
Calories ⓘ Calories per 100-gram serving 27
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 5.14 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (246 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -2.1 (alkaline)
Oxalates ⓘ Animal products do not contain oxalate. 0mg
TOP 35% Calcium ⓘHigher in Calcium content than 65% of foods
TOP 47% Sugar ⓘHigher in Sugar content than 53% of foods
TOP 50% Retinol ⓘHigher in Retinol content than 50% of foods
TOP 53% Vitamin C ⓘHigher in Vitamin C content than 47% of foods
TOP 56% Vitamin B12 ⓘHigher in Vitamin B12 content than 44% of foods

Whey calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 27
Calories in 1 cup 66 246 g
Calories in 1 quart 266 984 g

Whey Glycemic index (GI)

Source:
The GI for reconstituted bovine whey drink, 1.5% fat, with added lactose https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
43

Whey Glycemic load (GL)

5

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 15% 3% 6% 20% 15% 8% 4% 2% 1% 11% 9%
Calcium: 47 mg of 1,000 mg 5%
Iron: 0.06 mg of 8 mg 1%
Magnesium: 8 mg of 420 mg 2%
Phosphorus: 46 mg of 700 mg 7%
Potassium: 161 mg of 3,400 mg 5%
Sodium: 54 mg of 2,300 mg 2%
Zinc: 0.13 mg of 11 mg 1%
Copper: 0.004 mg of 1 mg 0%
Manganese: 0.001 mg of 2 mg 0%
Selenium: 1.9 µg of 55 µg 3%
Choline: 16 mg of 550 mg 3%

Mineral chart - relative view

Calcium
47 mg
TOP 35%
Potassium
161 mg
TOP 68%
Sodium
54 mg
TOP 69%
Selenium
1.9 µg
TOP 77%
Phosphorus
46 mg
TOP 78%
Choline
16 mg
TOP 78%
Magnesium
8 mg
TOP 87%
Zinc
0.13 mg
TOP 88%
Iron
0.06 mg
TOP 94%
Copper
0.004 mg
TOP 97%
Manganese
0.001 mg
TOP 98%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Vitamin A: 12 IU of 5,000 IU 0%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0.1 mg of 90 mg 0%
Vitamin B1: 0.036 mg of 1 mg 3%
Vitamin B2: 0.158 mg of 1 mg 12%
Vitamin B3: 0.074 mg of 16 mg 0%
Vitamin B5: 0.383 mg of 5 mg 8%
Vitamin B6: 0.031 mg of 1 mg 2%
Folate: 1 µg of 400 µg 0%
Vitamin B12: 0.28 µg of 2 µg 12%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
0.1 mg
TOP 53%
Vitamin B12
0.28 µg
TOP 56%
Vitamin B2
0.158 mg
TOP 56%
Vitamin A
12 IU
TOP 62%
Vitamin B5
0.383 mg
TOP 66%
Vitamin B1
0.036 mg
TOP 79%
Vitamin B6
0.031 mg
TOP 87%
Folate
1 µg
TOP 93%
Vitamin B3
0.074 mg
TOP 94%
Vitamin K
0 µg
TOP 100%
Vitamin E
0 mg
TOP 100%

Macronutrients chart

6% 91%
Protein:
Daily Value: 2%
0.85 g of 50 g
2%
Fats:
Daily Value: 1%
0.36 g of 65 g
1%
Carbs:
Daily Value: 2%
5.14 g of 300 g
2%
Water:
Daily Value: 5%
93.12 g of 2,000 g
5%
Other:
0.53 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 14% 16% 11% 9% 10% 5% 5% 8% 7%
Tryptophan: 13 mg of 280 mg 5%
Threonine: 54 mg of 1,050 mg 5%
Isoleucine: 47 mg of 1,400 mg 3%
Leucine: 78 mg of 2,730 mg 3%
Lysine: 68 mg of 2,100 mg 3%
Methionine: 16 mg of 1,050 mg 2%
Phenylalanine: 27 mg of 1,750 mg 2%
Valine: 46 mg of 1,820 mg 3%
Histidine: 16 mg of 700 mg 2%

Fat type information

67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g

Fiber content ratio for Whey

100%
Sugar: 5.14 g
Fiber: 0 g
Other: 0 g

All nutrients for Whey per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 27kcal 1% 95% 1.7 times less than OrangeOrange
Protein 0.85g 2% 86% 3.3 times less than BroccoliBroccoli
Fats 0.36g 1% 83% 92.5 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0.1mg 0% 53% 530 times less than LemonLemon
Net carbs 5.14g N/A 56% 10.5 times less than ChocolateChocolate
Carbs 5.14g 2% 60% 5.5 times less than RiceRice
Cholesterol 2mg 1% 56% 186.5 times less than EggEgg
Iron 0.06mg 1% 94% 43.3 times less than BeefBeef
Calcium 47mg 5% 35% 2.7 times less than MilkMilk
Potassium 161mg 5% 68% 1.1 times more than CucumberCucumber
Magnesium 8mg 2% 87% 17.5 times less than AlmondAlmond
Sugar 5.14g N/A 47% 1.7 times less than Coca-ColaCoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0mg 0% 97% 35.5 times less than ShiitakeShiitake
Zinc 0.13mg 1% 88% 48.5 times less than BeefBeef
Phosphorus 46mg 7% 78% 4 times less than Chicken meatChicken meat
Sodium 54mg 2% 69% 9.1 times less than White BreadWhite Bread
Vitamin A 12IU 0% 62% 1392.2 times less than CarrotCarrot
Vitamin A RAE 3µg 0% 62%
Vitamin E 0mg 0% 100% N/AKiwifruit
Selenium 1.9µg 3% 77%
Manganese 0mg 0% 98%
Vitamin B1 0.04mg 3% 79% 7.4 times less than Pea rawPea raw
Vitamin B2 0.16mg 12% 56% 1.2 times more than AvocadoAvocado
Vitamin B3 0.07mg 0% 94% 129.4 times less than Turkey meatTurkey meat
Vitamin B5 0.38mg 8% 66% 3 times less than Sunflower seedSunflower seed
Vitamin B6 0.03mg 2% 87% 3.8 times less than OatOat
Vitamin B12 0.28µg 12% 56% 2.5 times less than PorkPork
Vitamin K 0µg 0% 100% N/ABroccoli
Folate 1µg 0% 93% 61 times less than Brussels sproutBrussels sprout
Saturated Fat 0.23g 1% 76% 25.6 times less than BeefBeef
Monounsaturated Fat 0.1g N/A 81% 98 times less than AvocadoAvocado
Polyunsaturated fat 0.01g N/A 95% 4288.5 times less than WalnutWalnut
Tryptophan 0.01mg 0% 94% 23.5 times less than Chicken meatChicken meat
Threonine 0.05mg 0% 93% 13.3 times less than BeefBeef
Isoleucine 0.05mg 0% 94% 19.4 times less than Salmon rawSalmon raw
Leucine 0.08mg 0% 94% 31.2 times less than Tuna BluefinTuna Bluefin
Lysine 0.07mg 0% 93% 6.6 times less than TofuTofu
Methionine 0.02mg 0% 94% 6 times less than QuinoaQuinoa
Phenylalanine 0.03mg 0% 96% 24.7 times less than EggEgg
Valine 0.05mg 0% 95% 44.1 times less than Soybean rawSoybean raw
Histidine 0.02mg 0% 96% 46.8 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 27
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
1%
Cholesterol 2mg
2%
Sodium 54mg
2%
Total Carbohydrate 5g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 47mg 5%

Iron 0mg 0%

Potassium 161mg 5%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Whey nutrition infographic

Whey nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.