Whey protein powder nutritional information.

A table of nutritional values (fat, carbs, sugar, protein and all that) for the different whey protein powders.

Product Weight Car Sug Fat Cals Pro Price
1 Nutrisport Whey Protein Isolate
[Nutrisport]
Whey Protein Isolate
(3.1)
1.00kg 5.90g 5.90g 4.90g 402 kcal 86.00g £16.99
2 Dymatize Elite Whey
[Dymatize]
Elite Whey
(4.0)
2.27kg 6.50g 0.00g 4.80g 368 kcal 77.50g £42.75
3 Reflex Instant Whey
[Reflex]
Instant Whey
(3.3)
2.27kg 6.40g 4.00g 4.40g 388 kcal 80.00g £41.75
4 Optimum Nutrition Gold Standard Whey
[Optimum Nutrition]
Gold Standard Whey
(4.2)
2.27kg 7.20g 4.20g 4.10g 374 kcal 76.90g £47.50
5 Maximuscle Promax
[Maximuscle]
Promax
(3.1)
2.40kg 6.80g 2.70g 6.90g 400 kcal 81.00g £59.95
6 Sci-MX Ultragen Whey
[Sci-MX]
Ultragen Whey
(3.9)
2.28kg 4.42g 1.24g 3.50g 389 kcal 78.00g £41.95
7 MyProtein Impact Whey Protein
[MyProtein]
Impact Whey Protein
(4.0)
2.50kg 6.00g n/a 7.00g 393 kcal 78.67g £27.79
8 PHD Nutrition Pharma Whey HT+
[PHD Nutrition]
Pharma Whey HT+
(3.4)
2.27kg 8.00g 5.40g 6.00g 380 kcal 74.00g £46.20
9 MyProtein True Whey
[MyProtein]
True Whey
(3.9)
2.27kg 7.20g 6.00g 6.80g 392 kcal 76.00g £39.99
10 MuscleTech Nitro-Tech Hardcore
[MuscleTech]
Nitro-Tech Hardcore
(3.6)
1.80kg 9.00g 9.00g 4.50g 390 kcal 75.00g £42.99
11 XL Nutrition Xtra Whey
[XL Nutrition]
Xtra Whey
(3.4)
2.00kg 13.00g 12.60g 5.60g 386 kcal 70.00g £26.94
12 Optimum Health Ultimate Whey Protein
[Optimum Health]
Ultimate Whey Protein
(3.0)
2.25kg 15.50g 13.76g 6.17g 402 kcal 71.06g £27.99
13 MET-Rx Supreme Whey
[MET-Rx]
Supreme Whey
(2.9)
2.27kg 9.70g 4.30g 8.50g 383 kcal 66.80g £34.95
14 Maxx Essentials Whey Maxx
[Maxx Essentials]
Whey Maxx
(2.2)
2.27kg 17.65g 5.88g 5.88g 412 kcal 70.59g £34.99
15 Boditronics Express Whey
[Boditronics]
Express Whey
(2.3)
2.25kg 14.00g n/a 8.00g 454 kcal 73.00g £38.99
16 Gaspari IntraPro
[Gaspari]
IntraPro
(3.5)
2.27kg 14.00g 1.00g 10.00g 431 kcal 69.00g £38.99
Whey Protein Nutrition

Summary: Table of nutritional values for different whey protein powders, along with a brief introduction to what to look for as far as nutrition goes in your whey protein powder.

Are nutritional details important?

Not really.

I don't mean "not really" in the sense that nutrition isn't important, but more that most of the nutritional details for whey protein powders are very similar, so any differences are usually negligible.

If you don't know much about these macronutrients (the main nutrients like fat, protein and carbs) and wouldn't mind having a general idea of what to look for, try and get a whey protein with more than 75g of protein and less than 400 kcal per 100g of powder. If the protein ticks both of these boxes then you're on to a winner.

Note: be careful about the values on nutritional labels.

Different brands of protein have a tendency to put nutritional values in numbers based on serving size instead of a more standard per 100g of powder. Serving sizes can vary from one whey protein to the next (like from 25g to 44g to 56g for example), so make sure you keep an eye on that the next time you're bored and decide to read the back of a tub.

What a 24g scoop of protein powder looks like. Some tubs are cool enough to give you nutritional values per serving (whatever that may be) and per 100g.
What a 24g scoop of protein powder looks like. Other tubs are nice and awkward and just give you the nutritional values for a random amount of powder.

All of the stats on this page are for 100g of powder, which is a nice and friendly stat that every supplement company should use. If they did, comparing supplements would be so much easier. I'm sure that some companies intentionally do not give nutritional values in the "per 100g" format so that it's difficult to compare their supplement to other similar products, which is one of the reasons why I decided to put this comparison site together.

What nutritional information should you look for?

Nutrient/Value Good Value Average Value Notes
Protein 75g+ 75.22g The more protein you can get per 100g of powder the better. Protein is what you want from a protein shake after all.
Carbs < 7g 9.45g The lower the better. Although part of a good diet, carbs increase the number of calories per serving. Ideally they're not something you want a lot of in a whey protein shake when looking to build lean muscle or reduce body fat.
Fats < 8g 6.07g Same as above.
Sugars < 5g 5.43g Same as above. Lower quality whey protein powders use more sugar to make them taste nicer, but it quickly increases the calories in each serving. So if your supplement is sweet and delicious, watch out for the sugar.
Calories < 400kcal 397 kcal The less "expensive" your whey protein is in terms of calories the better, especially if you're looking to reduce body fat or build lean muscle. High protein and low calorie is the sign of a good quality whey protein powder.

I'm not the king of nutrition, but after buying lots of different whey protein powders this is a decent set of guidelines in terms of nutritional values to look for. Of course, if you find your tub of protein in the kitchen has slightly more than 400kcal per 100g in it there's no need to throw it out the window. These are just rough benchmarks that indicate the sign of a good whey protein supplement for the most part.

Should you use whey protein shakes as meal replacements?

No.

As awesome as whey protein supplements are for quickly and easily getting protein in to your diet, they are not meant to be used as replacements for actual food. Instead, whey protein shakes should be taken on top of your 3 or so daily meals.

Steak and veg is actual food. Actual food.

Whey protein supplements are there to do just that – supplement your protein intake. They're not designed to be nutritious like a slab of steak with vegetables is, so certainly do not cut whole foods out of your diet in favour of whey protein shakes.

If you have absolutely no food in your house and your cat is out, then yes, a whey protein shake is better than nothing.

How whey protein supplements compare to the nutritional values of other foods.

Here's a table highlighting the macronutrient values and calories in different whole foods compared to a popular whey protein powder – [Optimum Nutrition] Gold Standard Whey. The values are for 100g of each food unless stated otherwise.

Nutritional values are per 100g for each food. Information taken from http://nutritiondata.self.com
Food Protein Fat Carbs Sugar Calories Calories per 1g Protein
Protein (ON Gold Standard Whey) 77g 4g 7g 4g 374 kcal 4.9 kcal
Chicken Breast 31g 4g 0g 0g 165 kcal 5.3 kcal
Tinned Tuna 24g 3g 0g 0g 128 kcal 5.3 kcal
Steak 27g 10g 0g 0g 205 kcal 7.6 kcal
Whole Milk (100ml) 8g 8g 13g 13g 146 kcal 18.3 kcal

Whey protein powders are clearly stuffed with protein, and they deliver the most grams of protein for every calorie you consume (which is exactly what you want). So for high-protein "food" for minimal calories, you don't get any better than protein powders.

I'm obviously just comparing the macronutrients here and missing out the incredibly important vitamins and minerals. But still, I thought it would be interesting to see how the fats, carbs, sugars and proteins compare to other high-protein natural food sources.

Useful links.

  • Whey Protein FAQ – A really handy FAQ about whey protein and its nutrition. There's a few cool stats and graphs in here too.