Whey protein powder has become an incredibly popular supplement among athletes, bodybuilders, and fitness enthusiasts. But many wonder – just how many calories are actually in whey protein powder? The number of calories can vary quite a bit depending on the specific type and brand of whey protein powder. In this comprehensive guide, we’ll break down exactly how many calories are in the most popular types of whey protein powder.
What Is Whey Protein Powder?
Before diving into the calorie counts, it’s helpful to understand exactly what whey protein powder is. Whey protein powder is a powder form of whey protein, which comes from milk. During the process of turning milk into cheese, whey protein is separated from the curds. This whey contains high levels of protein with little to no fat or lactose.
To create whey protein powder, this liquid whey first goes through a filtration process to isolate the whey protein from other components. Then, it is dried into a powder form. This powder can then easily be added to shakes, smoothies, baked goods, and more to boost the protein content.
There are three main types of whey protein powder:
- Whey protein concentrate: Contains 70-80% protein with some lactose and fat
- Whey protein isolate: Contains 90-95% protein with minimal lactose and fat
- Whey protein hydrolysate: Whey protein that is hydrolyzed, or partially broken down, to improve absorption
The exact calories will depend on what type you choose, along with the specific brand and flavor.
Calories In Whey Protein Concentrate
Whey protein concentrate contains the most calories per gram compared to other types of whey protein powders. This is because it retains more of the fat and carbohydrates from the original milk.
On average, one scoop (about 30 grams) of whey protein concentrate contains around:
- 110-130 calories
- 20-24 grams of protein
- 3-4 grams of carbohydrates
- 1.5-3 grams of fat
However, the number of calories can range from about 90-150 calories per scoop depending on the exact brand. For example, Optimum Nutrition Gold Standard Whey contains 120 calories per serving. Meanwhile, Pure Protein’s whey concentrate contains 100 calories per serving.
When choosing a whey concentrate, be sure to check the label for calories and macronutrients like protein, carbs, and fat. The protein content can range from about 25-35 grams per serving.
Whey Concentrate Calorie Differences by Flavor
The flavor you choose can also impact calories in whey concentrate. Plain or unflavored whey concentrates tend to be lower in calories, while more complex flavors may add slightly more.
For example, Optimum Nutrition Gold Standard Whey has 120 calories per scoop in flavors like chocolate and vanilla. But the specialty birthday cake flavor contains 130 calories per serving.
So if limiting calories is a priority, stick to plain or simple flavors. But the calorie differences are usually fairly small.
Calories In Whey Protein Isolate
Whey protein isolate is the most pure form of whey protein powder. Through an additional filtration process, virtually all of the fat and lactose are removed. This leaves you with 90-95% protein content.
With the fat removed, whey protein isolate is lower in calories gram per gram. A typical serving of 30 grams (one scoop) contains around:
- 100-120 calories
- 25-28 grams of protein
- 1-2 grams of carbohydrates
- 0-0.5 grams of fat
As you can see, whey protein isolate provides 25-28 grams of protein compared to the 20-24 grams you’ll find in whey concentrate. So isolate packs more protein punch for fewer calories.
For example, Isopure Zero Carb contains 110 calories per serving with 27 grams of protein. And Myprotein Impact Whey Isolate contains 104 calories per scoop with 22 grams of protein.
Isolate Calorie Differences by Brand
With isolate powders, the calorie differences mainly come down to the brand. Here are the calories per 30 gram serving for some popular options:
- Isopure Zero Carb Whey: 110 calories
- Optimum Nutrition Gold Standard Isolate: 120 calories
- Dymatize ISO100 Hydrolyzed: 110 calories
- Myprotein Impact Whey Isolate: 104 calories
As you can see, calories range from about 100-120 per serving for most isolates. Just be sure to check the label, as a few specialty isolates may skew slightly higher or lower.
Calories In Whey Protein Hydrolysate
Whey protein hydrolysate is whey protein that has been hydrolyzed, or partially broken down. This process helps improve the absorption and digestibility of the protein.
Since hydrolysate powders are made from isolate, they are also very low in fat and carbs. Per 30 gram serving, whey protein hydrolysate typically provides:
- 100-120 calories
- 25-30 grams of protein
- 0-2 grams of carbohydrates
- 0-0.5 grams of fat
For example, one scoop of Hydrowhey by Optimum Nutrition contains 120 calories, while Isopure Low Carb contains 110 calories per serving.
The only other ingredient is often a small amount of flavoring. So calories remain very minimal in whey protein hydrolysate.
Comparing Calories In Whey Protein Types
To give an overview, here is how the three main types of whey protein compare calorie-wise:
| Whey Protein Type | Calories (per 30 grams) | Protein (per 30 grams) |
|---|---|---|
| Whey Concentrate | 110-150 | 20-24g |
| Whey Isolate | 100-120 | 25-30g |
| Whey Hydrolysate | 100-120 | 25-30g |
As you can see, whey protein isolate and whey protein hydrolysate are very comparable calorie-wise, providing 100-120 calories per serving. Whey concentrate is slightly higher calorie at 110-150 calories per serving.
So isolate and hydrolysate are your best bet if limiting calories and increasing protein intake are your main goals. But even whey concentrate is still relatively low calorie compared to many other high protein foods.
What About Calories From Protein Powder Blends?
In addition to solo whey protein, many popular protein powders today are blended with other protein sources. For example:
- Whey + casein protein
- Whey + soy protein
- Whey + egg protein
- Whey + pea protein
When looking at protein blends, you simply have to check the total calories per serving. There are too many potential combinations to generalize calorie amounts.
That said, blends that contain a high percentage of whey concentrate will typically be more caloric. While blends focused on whey isolate are likely to be lower.
For example, Optimum Nutrition Gold Standard Protein contains 150 calories per serving. This blend contains whey protein concentrate as the first ingredient.
Comparatively, Transparent Labs Protein Powder contains 120 calories per serving. This blend is focused on whey protein isolate before other protein sources.
The best practice is to check each label for calorie content when dealing with blended protein powders. Pay attention to the types of proteins used too.
How To Pick Lower Calorie Protein Powder
If you want to keep calories low when buying whey protein powder, keep these simple tips in mind:
- Choose isolate or hydrolysate: Isolate and hydrolysate are lower calorie than concentrate.
- Opt for simple flavors: Unflavored or basic flavors tend to be lower calorie.
- Compare brands: Calories can vary between brands, so compare labels.
- Check blends: Look at the first few ingredients to gauge calories.
- Don’t assume: Check the label each time, as formulas change.
Also, sticking to simple whey protein versus mass gainers or weight gainers is best for limiting calories. The latter contain extra calories from carbs and fats.
And opting for ready to drink (RTD) protein shakes over powder can boost calories. The premixed shakes tend to have added sugars and ingredients.
Calories Based On Protein Powder Serving Size
So far we’ve looked at calories and macronutrients in whey protein powder based on one standard scoop size of around 30 grams.
But be aware that the serving size can impact the calorie counts. Pay attention to the listed serving size, which may be:
- 20 grams
- 22 grams
- 25 grams
- 30 grams
- 35 grams
- 40 grams
For example, a 25 gram serving will provide fewer calories than a 35 gram serving. Even though the powder itself has the same calorie density.
This is especially important if switching between brands or products. Don’t just assume a 30 gram serving.
Typical Calories Based on Protein Powder Serving Size
Here are some estimates for calories in whey protein powder based on different serving sizes:
| Serving Size | Average Calories |
|---|---|
| 20 grams | 65-85 |
| 22 grams | 70-100 |
| 25 grams | 80-110 |
| 30 grams | 100-120 |
| 35 grams | 115-140 |
| 40 grams | 130-160 |
These numbers are based on isolate or hydrolysate whey protein. Concentrate would be slightly higher calorie at the upper end of each range.
The main point is to check each product’s listed serving size, then look at the calories per serving. Resist comparing only the total calories on labels between different serving sizes.
Does Unflavored Or Flavored Whey Impact Calories?
In general, unflavored (or plain) whey protein powders are marginally lower in calories than flavored options. This is because flavors require the addition of flavoring ingredients.
Here’s an overview of how calories often compare:
- Unflavored whey: 90-110 calories per serving
- Flavored whey: 100-130 calories per serving
However, the calorie differences are usually fairly small. For example, Optimum Nutrition Gold Standard Whey contains 120 calories per scoop for popular flavors like chocolate and vanilla.
Comparatively, the unflavored option contains 110 calories. So only a 10 calorie difference per serving.
The biggest flavor-related calorie differences come with more elaborate flavors. As these often rely on multiple ingredients vs. a single flavor extract. For example, dessert flavors like cake batter or cookies and cream.
But even then, the increase is typically minimal in the grand scheme. Unless you strictly track every single calorie, both plain and flavored whey protein are fine options.
Calories In Vegan Protein Powder vs Whey
For those following a vegan diet, plant-based protein powders are popular alternatives to whey protein from milk.
Some examples of vegan protein powders include:
- Pea protein
- Hemp protein
- Rice protein
- Soy protein
- Mixed plant proteins
In terms of calories, most vegan protein powders contain a similar number of calories to whey protein isolate. Roughly 90-120 calories per 30 gram serving is typical.
For example, a pea protein powder may contain 100 calories, while a soy protein has 110 calories. Very comparable to whey.
That said, pay close attention to carb content with vegan proteins. Some plant-based protein contains 5+ grams of carbs per serving, boosting calories.
Also watch added sugars in flavored vegan proteins. Look for stevia or monk fruit instead.
Tips For Using Whey Protein Powder To Lose Weight
Here are some tips for using whey protein powder to lose weight or as part of a weight loss diet:
- Choose isolate or hydrolysate for lower calories vs concentrate
- Use plain, unflavored whey instead of elaborate flavors
- Mix with water instead of milk or nut milks
- Be aware of serving sizes and calories per serving
- Don’t exceed calories limits by over-scooping
- Combine whey protein with fiber and healthy fats to stay full
- Avoid adding high-calorie mix-ins like banana or nut butters
- Mix into yogurt or oatmeal instead of drinking shakes
- Read labels to find lowest calorie whey per serving
When used wisely, whey protein powder can help bump up protein intake to promote muscle growth and fat loss during weight loss.
The Bottom Line On Calories In Whey Protein Powder
So how many calories are in whey protein powder? The amount can range based on the type of whey, brand, flavors, and serving size. But most whey protein contains 100-150 calories per 25-35 gram serving.
To recap the general calorie averages:
- Whey concentrate: 110-150 calories per serving
- Whey isolate: 100-120 calories per serving
- Whey hydrolysate: 100-120 calories per serving
Both whey isolate and whey hydrolysate are excellent lower calorie options that maximize protein content. But even whey concentrate is moderately low in calories compared to many high protein foods.
When purchasing whey protein, be sure to check the nutrition label for exact calorie counts. And pay close attention to the listed serving size.
Factoring in a serving or two of whey protein powder per day can be an easy way to increase your protein intake without drastically boosting your overall calorie consumption.
