Supplements
Whey protein powder: Nutrition facts
| Nutrition facts | Per 100 g | Per serving (30 g) |
|---|---|---|
| kcal | 390 | 117 |
| Protein | 78 g | 23.4 g |
| Carbohydrates | 8 g | 2.4 g |
| Sugar | 5 g | 1.5 g |
| Fibre | 0 g | 0 g |
| Fat | 6 g | 1.8 g |
| Sodium | 250 mg | 75 mg |
Values based on USDA FoodData Central and TACO (Brazil).
Nutritionally equivalent swaps
Amounts that provide the same protein as 100 g of whey protein powder.
- Pea protein powder90 g · 342 kcal
- Cottage cheese (2% fat)450 g · 365 kcal
- Greek yogurt (plain, nonfat)450 g · 266 kcal
- Egg whites446 g · 232 kcal
- Lean ham (sliced)150 g · 180 kcal
- Tilapia (baked)300 g · 384 kcal
Related recipes
Breakfast15 min
517kcal
44 gprotein
High-Protein Pancakes
Fluffy oat and banana pancakes boosted with whey — about 40 g of protein in one plate.
C 52 gF 15 gper serving
Breakfast5 min
496kcal
42 gprotein
Peanut Butter Banana Protein Shake
A 5-minute shake with around 45 g of protein — ideal after training.
C 62 gF 12 gper serving
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