Micellar casein protein (unflavored)
Typical label values; digests slowly over several hours and thickens into a pudding, so it's popular before bed.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Micellar casein protein for gym-goers
Per 100 g, micellar casein protein (unflavored) provides 360 kcal, 80 g protein, 6 g carbohydrate (0 g fiber, 3 g sugars) and 2 g fat (1 g saturated). At 22.2 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1 scoop, about 33 g) comes to roughly 119 kcal and 26.4 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Micellar casein protein
Micellar casein is milk's main protein, kept in its natural micelle form so it clots in the stomach and releases amino acids slowly over several hours. It digests far more gradually than whey, mixes much thicker and carries a lot of calcium: roughly 1300 mg per 100 g in this unflavored entry.
In a gym diet
A 33 g scoop provides about 26 g of complete protein. Because it trickles in slowly, many lifters drink it before bed to cover the overnight stretch, and studies suggest this may modestly support muscle protein synthesis during sleep. Total daily protein still drives results. Casein has a bit less leucine than whey, which is why whey stays the more common post-workout pick.
Preparation and cooking
Casein thickens a lot. Either use more liquid than you would for whey, or lean into it and stir the powder with a splash of milk into a spoonable pudding. It holds moisture well in baking and no-bake bars, so it beats isolate as a baking protein.
Buying and storage
Casein scoops are often larger than whey scoops, so read the protein per scoop, and look for Informed Sport or NSF Certified for Sport on the tub. Products sold as night protein can be mostly whey with a little casein; the ingredient order tells you. Keep the tub airtight to prevent clumps.
Things to watch
As a milk protein it's off-limits with a milk allergy, and some people with sensitive digestion find it heavy. Sodium runs higher than in whey, about 130 mg per scoop, which only matters if you're watching sodium closely.
Meal ideas
- Bedtime pudding: casein stirred with a little milk, topped with berries and cacao nibs.
- Overnight oats: casein, oats, milk and chia left in the fridge until morning.
- No-bake bars: casein, oats, honey and nut butter pressed into a tray and chilled.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Calcium (100%).
Good source (10–19% DV per 100 g): Zinc (14%) and Magnesium (10%).
How it ranks among 8 Protein Supplements
| Protein per 100 kcal | 22.2 g | #4 of 8 |
| Protein per 100 g | 80 g | #5 of 8 |
| Fiber per 100 g | 0 g | #4 of 8 |
| Lowest calories per 100 g | 360 kcal | #1 of 8 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Egg white protein powder (dried egg white)
382 kcal · P 81.1 · C 7.8 · F 0.3
→Soy protein isolate (unflavored)
365 kcal · P 85 · C 3 · F 3
→Pea protein isolate (unflavored)
380 kcal · P 80 · C 4 · F 6
→Whey protein isolate (unflavored)
370 kcal · P 88 · C 3 · F 1
→Whey protein concentrate 80% (unflavored)
400 kcal · P 78 · C 8 · F 6
→Collagen peptides (unflavored)
360 kcal · P 90 · C 0 · F 0
Compare Micellar casein protein with Egg white protein powder (dried egg white) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in micellar casein protein?
Micellar casein protein (unflavored) has about 360 kcal per 100 g, or roughly 119 kcal per 1 scoop (33 g).
How much protein is in micellar casein protein?
About 80 g of protein per 100 g and 26.4 g per 1 scoop. That works out to 22.2 g per 100 kcal, so it's a very protein-dense food.
Is micellar casein protein good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Is casein better than whey before bed?
Casein digests more slowly and releases amino acids over several hours, which is why it's the traditional pre-sleep choice. A large serving of whey or a high-protein meal also works, so pick based on preference and how your stomach handles it.
Can I use casein instead of whey after training?
Yes. It's a complete protein, and if your total daily protein is adequate, the post-workout difference is small.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.