Whey Protein Powder Calories: 30g Scoop & 100g Nutrition
A 30g whey protein powder scoop is about 120 calories with 24g protein in this label-style profile. Compare it with the USDA NFS benchmark, then use your label serving size when a scoop is 20-32g.
Quick answer
How many calories are in Whey Protein Powder?
Whey Protein Powder has 400 calories per 100g. A 1 scoop (30g) has about 120 calories. It is a calorie-dense food, with most calories coming from protein.
Start with your portion
Turn Whey Protein Powder into a daily plan
Adjust serving
Enter grams or tap a common portion for Whey Protein Powder.
Daily calorie target
Set the daily intake number before deciding how this serving fits.
Macro targets
Convert calories into protein, carb, and fat targets for the day.
Recipe total
Use this when Whey Protein Powder is one ingredient in a meal or batch.
Source review
Whey Protein Source Review: Scoop Size, Label Formulas, and Protein Density
Reviewed May 22, 2026. This page now separates the 30g scoop answer, the 100g label-style profile, and the USDA NFS whey-powder benchmark so brand labels are not treated as one fixed food.
- Calorique keeps a label-style 400 kcal per 100g profile so a 30g scoop calculates to 120 calories, 24g protein, 2.4g carbs, and 1.5g fat.
- USDA FoodData Central FNDDS NFS whey-based powder lists 352 kcal, 78.13g protein, 6.25g carbs, 1.56g fat, 3.1g fiber, and 156mg sodium per 100g; its 26g NFS scoop scales to about 92 kcal and 20.3g protein.
- FDA label guidance matters because the serving size and all nutrient amounts refer to the label serving; scoop weights can differ by brand and formula.
- ISSN sports-nutrition guidance supports 20-40g high-quality protein doses around training for many exercising adults, but total daily protein and medical context matter more than one shake.
30g scoop check
Whey Protein Calories: 30g Scoop vs USDA NFS Benchmark
Searchers often want one scoop, but a scoop is not a regulated weight. Use the Calorique 30g row for a common label-style shake, then switch to the USDA NFS or product-label row if your package lists a different serving size.
| Reference | Amount | Calories | Protein | Use when |
|---|---|---|---|---|
| Calorique label profile | 100g powder | 400 kcal | 80g | Use for labels near 120 kcal and 24g protein per 30g scoop. |
| Calorique scoop | 30g scoop | 120 kcal | 24g | Best quick answer for searches around 30g whey protein powder calories. |
| USDA FNDDS NFS benchmark | 100g powder | 352 kcal | 78.13g | Generic NFS whey-based nutritional powder; lower fat and carbs than many flavored labels. |
| USDA FNDDS NFS scoop | 26g scoop | 92 kcal | 20.3g | Use when a label or database entry uses a smaller scoop than the 30g Calorique preset. |
| USDA 30g scale check | 30g powder | 106 kcal | 23.4g | Shows why the brand label should override any generic calculator for packaged powders. |
FDA label guidance: nutrients and calories are tied to the listed serving. If your whey label says 20.5g, 26g, 30g, 32g, or a larger mass-gainer serving, enter that gram weight in the calculator below.
Practical Portion Guide for Whey Protein Powder
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 scoop (30g) | 120 kcal | 24.0g | 2.4g | 2.4g | 1.5g |
| 1/2 scoop (15g) | 60 kcal | 12.0g | 1.2g | 1.2g | 0.8g |
| 2 scoops (60g) | 240 kcal | 48.0g | 4.8g | 4.8g | 3.0g |
| 100g reference | 400 kcal | 80.0g | 8.0g | 8.0g | 5.0g |
Use the product label before the generic profile. Flavored powders can change calories, carbs, sweeteners, sodium, and scoop weight.
% Daily Value: 1 scoop (30g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 1 scoop (30g) | % DV |
|---|---|---|---|---|
| Protein | 80g | 160% | 24g | 48% |
| Dietary fiber | 0g | 0% | 0g | 0% |
| Total carbohydrate | 8g | 3% | 2.4g | 1% |
| Total fat | 5g | 6% | 1.5g | 2% |
| Sodium | 200mg | 9% | 60mg | 3% |
| Cholesterol | 50mg | 17% | 15mg | 5% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 30 (Low)
How Whey Protein Powder Fits Into a Diet
Whey protein powder is most useful when you need a concentrated protein serving that is easy to add to shakes, oats, yogurt, or smoothies.
Pair whey with fruit, oats, milk, yogurt, nut butter, or water depending on whether you need more calories, carbs, or a leaner shake.
Concentrate, isolate, hydrolysate, mass gainer, ready-to-drink, and collagen blends are not nutritionally interchangeable.
Plan Around Whey Protein Powder
Protein Powder Guide
Compare whey, casein, pea, rice, soy, and blended protein powders before choosing a supplement.
Whey vs Casein Protein
See how fast-digesting whey differs from casein for timing, satiety, and muscle protein synthesis.
High-Protein Low-Calorie Foods
Compare Whey Protein Powder with other lean proteins for calorie deficit meal planning.
Protein Calculator
Set a daily protein target before deciding how much Whey Protein Powder belongs in a meal.
Compare Whey Protein Powder With Similar Proteins
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Whey Protein Powder | 400 kcal | 80g | 8g | 5g | 0g |
| Chicken Breast | 165 kcal | 31g | 0g | 3.6g | 0g |
| Salmon | 208 kcal | 20g | 0g | 13g | 0g |
| Tuna (Canned in Water) | 116 kcal | 25.5g | 0g | 1g | 0g |
| Eggs (Whole) | 155 kcal | 13g | 1.1g | 11g | 0g |
| Beef (Lean Ground) | 215 kcal | 26g | 0g | 12g | 0g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Whey Protein Powder: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
Track Your Nutrition
Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
How many calories are in 30g whey protein powder?
A 30g scoop of whey protein powder is about 120 calories and 24g protein in Calorique's label-style profile. The USDA FNDDS NFS whey powder benchmark scales to about 106 calories and 23.4g protein for 30g, so use your product label when it lists a different scoop weight or formula.
Is one scoop of whey protein always 30g?
No. Scoop size varies by brand. USDA FNDDS includes an NFS scoop at 26g, plus examples such as a 20.5g scoop and a 32g scoop. If your tub lists grams per serving, enter that gram amount in the calculator instead of assuming 30g.
Why do whey protein calories differ by brand?
Whey isolate, concentrate, hydrolysate, flavored blends, ready-to-drink shakes, and mass gainers use different amounts of protein, lactose, fat, sweeteners, emulsifiers, and serving sizes. FDA label guidance says calories and nutrients refer to the listed serving, so the brand label should override a generic database row.
Is Whey Protein Powder high in protein?
Whey Protein Powder has 80g protein per 100g, which is 160% of the 50g FDA Daily Value. 1 scoop (30g) supplies about 24.0g, or 48% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a high-protein serving.
How many calories are in Whey Protein Powder?
Whey Protein Powder contains 400 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 320 calories from protein, 32 calories from carbohydrates, and 45 calories from fat; these estimates may not add up exactly to the listed total.
Is Whey Protein Powder good for weight loss?
Whey Protein Powder is calorie-dense at 400 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Whey Protein Powder?
Whey Protein Powder contains 80g of protein per 100g. This makes it an excellent high-protein food, ideal for muscle building and recovery.
What serving size should I track for Whey Protein Powder?
Track Whey Protein Powder by grams when precision matters. A practical starting point is 1 scoop (30g), which is about 120 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Whey Protein Powder keto-friendly?
Yes, Whey Protein Powder is keto-friendly with only 8g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Whey Protein Powder good for diabetics?
People with diabetes should use caution with Whey Protein Powder, which has a listed glycemic index of 30. Its carbohydrate content may affect blood sugar response depending on portion size and meal context. Consult your healthcare provider for personal advice.
What vitamins and minerals are in Whey Protein Powder?
Calorique's food profile lists vitamins B2, B12 and minerals including Calcium, Phosphorus, Potassium for Whey Protein Powder. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Whey Protein Powder?
Calorique standardizes Whey Protein Powder nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Chicken Breast
165 cal · 31g protein per 100g
Salmon
208 cal · 20g protein per 100g
Tuna (Canned in Water)
116 cal · 25.5g protein per 100g
Eggs (Whole)
155 cal · 13g protein per 100g
Beef (Lean Ground)
215 cal · 26g protein per 100g
Pork Tenderloin
143 cal · 26g protein per 100g
Tofu (Firm)
76 cal · 8g protein per 100g
Turkey Breast
135 cal · 30g protein per 100g