What does 100 calories of whey protein powder look like?

100 calories =1 scoop28 g · 1.0 oz

Medium calorie density3.59 kcal/g

🥤

Each 🥤 = one scoop (~28.7 g). The last icon shows a part of one.

Food volume for 100 kcal

Whey protein powder has 359 calories per 100 g, so 100 calories is 1 scoop of whey protein powder (28 g). That's a smaller portion than most protein foods on this site (average 64 g per 100 kcal). It's one of the better protein sources per calorie here: 16.2 g of protein per 100 kcal.

Whey protein powder: 50 to 500 calories

Calories	Grams	Ounces	Scoops
50 kcal	14 g	0.5 oz	½
100 kcal	28 g	1.0 oz	1
200 kcal	56 g	2.0 oz	2
300 kcal	84 g	3.0 oz	3
500 kcal	140 g	4.9 oz	4¾

What's in 100 calories of whey protein powder

16.2 gprotein

8.1 gcarbs

0.3 gfat

0.0 gfiber

Protein 65% Carbs 32% Fat 3% of calories

Want more food for the same 100 calories?

These give you at least 2½ times more volume than whey protein powder:

Sauerkraut100 kcal = 3¾ cups 526 g18.6 oz Romaine lettuce100 kcal = 13 cups (shredded) 588 g20.7 oz Asparagus100 kcal = 31 spears 500 g17.6 oz Spinach (raw)100 kcal = 14 cups 435 g15.3 oz

Compare with other protein foods

Food	100 kcal is	Grams
🥤 Whey protein powder	1 scoop	28 g
🥚 Egg whites	5¾ large egg whites	192 g
⬜ Tofu (firm)	1½ quarter blocks	128 g
🦞 Lobster (cooked)	¾ cup	112 g
🫘 Refried beans	½ cup	111 g
🫘 Baked beans	½ cup	106 g
🦀 Crab (cooked)	3⅔ oz	103 g
🐟 Cod (cooked)	½ fillet	95 g
🦃 Turkey breast (deli)	6 slices	94 g
🐟 Canned tuna (in water)	½ can	86 g
🫘 Lentils (cooked)	½ cup	86 g
🍤 Shrimp (cooked)	15 large shrimp	84 g
🫛 Edamame (shelled)	½ cup	83 g

See all protein foods →

Questions

How much is 100 calories of whey protein powder?

100 calories of whey protein powder is about 28 g (1.0 oz), or roughly 1 scoop.

How many calories are in 100 g of whey protein powder?

359 calories per 100 g, according to USDA FoodData Central.

Is whey protein powder good for weight loss?

Medium calorie density (3.59 kcal per gram). Fine in sensible portions; easy to overeat if you don't measure. 100 calories also gives you 16.2 g of protein and 0.0 g of fiber.

How many calories are in one scoop?

About 103 calories.

How many scoops is 200 calories?

About 2 (56 g).

Free printable

One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.

Source: USDA FoodData Central, "Beverages, Whey protein powder isolate" (FDC ID 173177). Grams for 100 kcal = 100 ÷ calories per gram. Unit weight: USDA: 3 scoop = 86.0 g. Real portions vary by size, variety and preparation. Updated 2026-10-23.