Group · Dairy

Protein powder (whey or plant-based)

Protein powder (whey from milk, or plant-based from pea, rice or soy) is a concentrated protein supplement, widely used in sports nutrition. Handy for topping up your intake around training, it does not replace a varied diet but helps you reach your protein goals.

352kcal
Calories
6,3g
Carbohydrate
78,2g
Protein
1,6g
Fat
3,1g
Fibre
Serving:
g
Protein powder (whey or plant-based)

Macronutrient breakdown

352
KCAL
Carbohydrate 7 %
Protein 91 %
Fat 2 %

Nutrition table per 100 g

Calories352 kcal
Kilojoules1472 kJ
Protein78,2 g
Carbohydrate6,3 g
Fat1,6 g
Fibre3,1 g

Micronutrients per 100 g

All measured nutrients, ranked by share of the daily reference intake.

  • Phosphorus1321 mg189 %
  • Vitamin B22,02 mg144 %
  • Vitamin B122,45 µg98 %
  • Vitamin B55,52 mg92 %
  • Zinc6,18 mg62 %
  • Calcium469 mg59 %
  • Vitamin B10,61 mg55 %
  • Magnesium195 mg52 %
See the other 9 nutrients
  • Selenium26,7 µg49 %
  • Vitamin B60,61 mg43 %
  • Potassium500 mg25 %
  • Vitamin B933 µg17 %
  • Iron1,13 mg8 %
  • Vitamin B31,14 mg7 %
  • Copper0,05 mg5 %
  • Omega-6 LA0,26 g3 %
  • Omega-3 ALA0,03 g2 %

USDA FoodData Central (SR Legacy)

Tips

Protein powder can be mixed with water or milk in a shaker, or added to recipes such as protein pancakes, a protein smoothie or a protein mug cake.

  • Nutrition values: very high in protein (often 70-85% of the weight), with little carbohydrate and fat.
  • For athletes: useful for meeting protein needs when bulking or cutting; whey is quick to absorb, and plant-based versions suit vegans.

It is only a supplement: the priority remains whole protein sources (eggs, meat, fish, pulses). Choose one with few additives and no added sugars.

Sources

Average nutrition values per 100 g, given as a guide only (they may vary by brand and preparation).

Recipes with protein powder (whey or plant-based)

Voir les 17 recettes →
Banana and peanut protein smoothie

Banana and peanut butter protein smoothie

5 min 395 kcal
Banana and cocoa recovery shake

Banana and cocoa recovery shake

5 min 429 kcal
Protein porridge with blueberries

Blueberry protein porridge

5 min 408 kcal
Protein pancakes with blueberries

High-protein blueberry pancakes

10 min 295 kcal
Protein banana pancakes

Protein banana pancakes

10 min 343 kcal
Protein bread with oat flakes and skyr

High-protein bread with oats and skyr

10 min 106 kcal
Protein overnight oats

Protein overnight oats

10 min 474 kcal
Chocolate protein mug cake

Chocolate protein mug cake

3 min 317 kcal
Raspberry protein muffins

High-protein raspberry muffins

15 min 106 kcal
Homemade protein granola

Homemade protein granola

10 min 196 kcal
Protein waffles

High-protein waffles

10 min 222 kcal
Protein pancakes

Protein crêpes

10 min 229 kcal
Comparatif

Best whey protein: compared by price per kilo of protein

See the comparison