Nutrition for Whey Protein Powder

Calories, Protein, Vitamins and More


Whey Protein Powder Nutrition Summary

One tablespoon of whey protein powder (13 grams or 0.46 oz) contains 46 calories and 10.2 grams of protein. Whey protein powder consist of 3% water, 6% carbohydrates, 78% protein, and 2% fat.

Whey protein powder is an excellent source of many nutrients, including protein, calcium, magnesium, potassium and riboflavin. It also contains significant amounts of Vitamin B12, selenium, phosphorus, choline and zinc.

In one tablespoon of whey protein powder:

  • Calories: 46
  • Protein: 10.2 g
  • Dietary fiber: 0.4 g
  • Fat: 0.2 g, (Saturated: 0.1 g)
  • Cholesterol: 2.1 mg
  • Sodium: 20.3 mg
There is no significant amounts of sugar in whey protein powder.

See the Whey Protein Powder Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Protein powder, whey based, NFS.

Calories in Whey Protein Powder

Whey protein powder has 46 calories per tablespoon or 354 calories for every 100 grams. Most of its calories are from protein.

89 percent of calories in whey protein powder are from protein, 7% of calories are from carbohydrates and 4% of calories are from fat.

Calories from Carbs

A small portion, or 7% the calories in whey protein powder are from carbohydrates. The carbs in whey protein powder are mostly in the form of dietary fiber (100%). An excellent high-fiber food, a single tablespoon of whey protein powder contains 2% of recommended daily values or 0.4 grams of dietary fiber.

  • Dietary fiber: 0.4 g
There is no significant amounts of sugar or starch in whey protein powder.

Calories from Fat

A small portion, or 4% the calories in whey protein powder are from fat. Whey protein powder has a moderate amount of total fat, with 0.2 grams per tablespoon. It also is cholestrol free. Most of the fat in whey protein powder are saturated:

  • Total fat: 0.2 g
  • Saturated fat: 0.1 g
  • Monounsaturated fat: < 0.1 g
  • Polyunsaturated fat: < 0.1 g
There is no significant amounts of cholestrol in whey protein powder.

Omega-6 in Whey Protein Powder

Whey protein powder contains a small amount of omega-6 fatty acids, mostly in the form of linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.03 g

Calories Similar to Whey Protein Powder

Some other foods with similar calories to whey protein powder by weight:

Protein in Whey Protein Powder

An excellent source of protein, a single tablespoon of whey protein powder contains 20% of recommended daily values or 10.2 grams of protein.

Protein Similar to Whey Protein Powder

Some other foods with similar amounts of protein to whey protein powder by weight:

Vitamins and Minerals in Whey Protein Powder

An good source of many nutrients, whey protein powder contains abundant amounts of calcium, magnesium, potassium and riboflavin. In fact, a single tablespoon of whey protein powder contains 24% of recommended daily values or 0.3 mg of riboflavin. Also a great source of magnesium, a single tablespoon of whey protein powder contains 8% of recommended daily values or 25.4 mg of magnesium.

Vitamins in whey protein powder (1 tablespoon):
  • Thiamin: 0.1 mg
  • Riboflavin: 0.3 mg
  • Niacin: 0.1 mg
  • Vitamin b6: 0.1 mg
  • Folate: 4.3 ug
  • Vitamin b12: 0.3 ug
Minerals in whey protein powder (1 tablespoon):
  • Calcium: 61 mg
  • Potassium: 65 mg
  • Iron: 0.1 mg
  • Magnesium: 25.4 mg
  • Zinc: 0.8 mg
  • Selenium: 3.5 ug
  • Phosphorus: 171.7 mg
  • Choline: 29.1 mg
There is no significant amounts of copper, manganese, vitamin a, pantothenic acid, vitamin c, vitamin e or vitamin k in whey protein powder.

Similar to Whey Protein Powder for Riboflavin (Vit B2)

Here are some other foods with similarly abundant amounts of riboflavin (Vit B2) to whey protein powder:

Whey Protein Powder Nutrition Chart

Whey Protein Powder:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.


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