Whey protein isolate (unflavored)
Typical label values; about 90% protein, fast-digesting and nearly lactose-free. Good post-workout or on a cut.
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.
Whey protein isolate for gym-goers
Per 100 g, whey protein isolate (unflavored) provides 370 kcal, 88 g protein, 3 g carbohydrate (0 g fiber, 2 g sugars) and 1 g fat (0.5 g saturated). At 23.8 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 30 g) comes to roughly 111 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 Whey protein isolate
Whey protein isolate is milk whey filtered further than concentrate, which leaves a powder that's roughly 88% protein with only traces of fat and lactose. Next to concentrate you get a few more grams of protein per scoop for slightly fewer calories. That's why it's the go-to powder when every gram of fat and carbohydrate counts.
In a gym diet
A 30 g scoop delivers about 26 g of complete, leucine-rich protein for barely more than 110 kcal, so few foods hit a protein target on a cut as cheaply in calories. It digests quickly, which makes a post-training shake a sensible habit. Still, your total daily protein matters far more than the exact timing.
Preparation and cooking
Isolate dissolves easily in cold water or milk with a shaker. If you use milk, log it separately, because it adds its own calories and protein. You can stir it into yogurt, oats or batters, but high-heat baking turns it dry and rubbery unless you add some flour, banana or yogurt for moisture.
Buying and storage
Go for a tub that's third-party tested for banned substances and contaminants (Informed Sport or NSF Certified for Sport) and read the actual protein per scoop, since scoop sizes and protein content vary between brands. Keep it sealed somewhere cool and dry so it doesn't clump.
Things to watch
Lactose is very low, but it's still a milk product, so anyone with a milk protein allergy has to avoid it. Some flavored isolates use sugar alcohols or sweeteners that upset sensitive stomachs. And shakes are easy to drink on autopilot, so count them in your daily calories.
Meal ideas
- Post-workout shake: one scoop isolate, frozen berries, water and a handful of spinach.
- Protein oats: stir half a scoop into cooked oats once they've cooled slightly.
- Skyr bowl: plain skyr mixed with isolate, sliced banana and cinnamon.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Calcium (35%).
Good source (10–19% DV per 100 g): Magnesium (14%) and Potassium (11%).
How it ranks among 8 Protein Supplements
| Protein per 100 kcal | 23.8 g | #2 of 8 |
| Protein per 100 g | 88 g | #2 of 8 |
| Fiber per 100 g | 0 g | #4 of 8 |
| Lowest calories per 100 g | 370 kcal | #4 of 8 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Soy protein isolate (unflavored)
365 kcal · P 85 · C 3 · F 3
→Collagen peptides (unflavored)
360 kcal · P 90 · C 0 · F 0
→Micellar casein protein (unflavored)
360 kcal · P 80 · C 6 · F 2
→Egg white protein powder (dried egg white)
382 kcal · P 81.1 · C 7.8 · F 0.3
→Pea protein isolate (unflavored)
380 kcal · P 80 · C 4 · F 6
→Whey protein concentrate 80% (unflavored)
400 kcal · P 78 · C 8 · F 6
Compare Whey protein isolate with Soy protein isolate (unflavored) →
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 whey protein isolate?
Whey protein isolate (unflavored) has about 370 kcal per 100 g, or roughly 111 kcal per 1 scoop (30 g).
How much protein is in whey protein isolate?
About 88 g of protein per 100 g and 26.4 g per 1 scoop. That works out to 23.8 g per 100 kcal, so it's a very protein-dense food.
Is whey protein isolate good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Is whey isolate better than whey concentrate for building muscle?
The difference is small. Both are complete, leucine-rich proteins, and total daily intake is what drives growth. If you handle dairy well, concentrate does the same job for less money.
Can people with lactose intolerance drink whey isolate?
Many can, because filtration removes most of the lactose, often leaving under a gram per scoop. A true milk allergy is a different matter and means avoiding whey altogether; follow your clinician's advice.
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.