Food · Dairy and Egg Products

Sweet whey nutrition facts

A typical portion of sweet whey (1 cup; 246 g, fluid) has 70 calories and 2g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 27 calories (fluid) to 353 (dried).

Nutrition Facts

Serving size1 cup (246g)

AmountPortion

Amount per serving

Calories70

% Daily Value*

Total Fat 1g1%

Saturated Fat 0.5g3%

Trans Fat not declared

Cholesterol <5mg2%

Sodium 135mg6%

Total Carbohydrate 13g5%

Dietary Fiber 0g0%

Total Sugars 13g

Includes Added Sugars not declared

Protein 2g4%

Vitamin D not declared

Calcium 120mg9%

Iron 0.1mg1%

Potassium 400mg8%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Whey, sweet, fluid, scaled to the portion. Check the USDA record.

Protein per 100 g: 0.9g; more than 14% of 8,218 USDA reference foods
Calories per 100 g: 27; more than 6% of reference foods
Sodium per 100 g: 54mg; more than 36% of reference foods

1 cup weighs 246 g in USDA's record for Whey, sweet, fluid (FDC 171282); across 2 records of sweet whey USDA weighs it at 145 to 246 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 76% carbohydrate, 12% fat and 13% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Riboflavin0.4 mg in 1 cup (246 g), 30% of the Daily Value
Vitamin B120.7 µg in 1 cup (246 g), 29% of the Daily Value

Source: USDA FoodData Central (FDC 171282), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of sweet whey USDA describes

Dried has the most calories per 100 g (353); the fewest: Fluid (27)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 3 USDA descriptions of sweet whey, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Whey, sweet, fluid	27	0.9 g	0.4 g	54 mg
Whey, sweet, driedSame values: Whey, sweet, dry	353	12.9 g	1.1 g	1,079 mg

Every nutrient in this record (85)

The portion is 1 cup (246 g); % DV is for that portion.

Energy, macronutrients and sugars (13)

Nutrient	Per portion	Per 100 g	% DV
Protein	2.09 g	0.85 g	4%
Total lipid (fat)	0.89 g	0.36 g	1%
Carbohydrate, by difference	12.6 g	5.14 g	5%
Ash	1.30 g	0.53 g
Energy	66.4 kcal	27.0 kcal
Alcohol, ethyl	0 g	0 g
Water	229 g	93.1 g
Total Sugars	12.6 g	5.14 g
Fiber, total dietary	0 g	0 g	0%
Cholesterol	4.92 mg	2.00 mg	2%
Fatty acids, total saturated	0.57 g	0.23 g	3%
Fatty acids, total monounsaturated	0.25 g	0.10 g
Fatty acids, total polyunsaturated	0.027 g	0.011 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	116 mg	47.0 mg	9%
Iron, Fe	0.15 mg	0.060 mg	1%
Magnesium, Mg	19.7 mg	8.00 mg	5%
Phosphorus, P	113 mg	46.0 mg	9%
Potassium, K	396 mg	161 mg	8%
Sodium, Na	133 mg	54.0 mg	6%
Zinc, Zn	0.32 mg	0.13 mg	3%
Copper, Cu	0.0098 mg	0.0040 mg	1%
Manganese, Mn	0.0025 mg	0.0010 mg	0%
Selenium, Se	4.67 µg	1.90 µg	8%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	7.38 µg	3.00 µg
Vitamin A, RAE	7.38 µg	3.00 µg	1%
Carotene, beta	2.46 µg	1.00 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0 mg	0 mg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Vitamin C, total ascorbic acid	0.25 mg	0.10 mg	0%
Thiamin	0.089 mg	0.036 mg	7%
Riboflavin	0.39 mg	0.16 mg	30%
Niacin	0.18 mg	0.074 mg	1%
Pantothenic acid	0.94 mg	0.38 mg
Vitamin B-6	0.076 mg	0.031 mg	4%
Folate, total	2.46 µg	1.00 µg
Vitamin B-12	0.69 µg	0.28 µg	29%
Choline, total	39.4 mg	16.0 mg	7%
Vitamin K (phylloquinone)	0 µg	0 µg	0%
Folic acid	0 µg	0 µg
Folate, food	2.46 µg	1.00 µg
Folate, DFE	2.46 µg	1.00 µg	1%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.032 g	0.013 g
Threonine	0.13 g	0.054 g
Isoleucine	0.12 g	0.047 g
Leucine	0.19 g	0.078 g
Lysine	0.17 g	0.068 g
Methionine	0.039 g	0.016 g
Cystine	0.042 g	0.017 g
Phenylalanine	0.066 g	0.027 g
Tyrosine	0.059 g	0.024 g
Valine	0.11 g	0.046 g
Arginine	0.062 g	0.025 g
Histidine	0.039 g	0.016 g
Alanine	0.096 g	0.039 g
Aspartic acid	0.20 g	0.083 g
Glutamic acid	0.36 g	0.15 g
Glycine	0.044 g	0.018 g
Proline	0.13 g	0.052 g
Serine	0.10 g	0.041 g

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.049 g	0.020 g
SFA 6:0	0.0074 g	0.0030 g
SFA 8:0	0.0074 g	0.0030 g
SFA 10:0	0.015 g	0.0060 g
SFA 12:0	0.0098 g	0.0040 g
SFA 14:0	0.086 g	0.035 g
SFA 16:0	0.27 g	0.11 g
SFA 18:0	0.081 g	0.033 g
MUFA 18:1	0.21 g	0.084 g
PUFA 18:2	0.020 g	0.0080 g
PUFA 18:3	0.0074 g	0.0030 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.027 g	0.011 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 171282: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in sweet whey?

70 in 1 cup (246 g) of fluid; 27 to 353 per 100 g across USDA's descriptions.

How much protein is in sweet whey?

2g in 1 cup; 0.9 g per 100 g.

How much sodium is in sweet whey?

135mg in 1 cup; 54 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov