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Protein

Whey Protein

Whey protein comes from whey, the liquid left over in cheesemaking. It is a complete milk protein that supplies all essential amino acids.

Also listed as whey, whey concentrate, whey isolate, whey hydrolysate

FitnessWeight ManagementGut HealthImmune SupportEnergy

What can food contribute?

These DGE examples describe total protein, not whey alone. They show how ordinary foods contribute to the same daily protein total. 1

Milk, 1.5% fat

6 g200 mlTotal protein. 1

Cooked egg

7 g60 gTotal protein. 1

Cooked tofu

16 g100 gTotal protein. 1

Cooked lentils

11 g120 gTotal protein. 1

How much protein is the target?

DGE recommends 0.8 g/kg daily for adults under 65 and estimates 1.0 g/kg from age 65. These values concern total protein and normal-weight, healthy adults, not grams of whey powder. 1 2

Sports nutrition guidance summarized by NIH uses 1.2–2.0 g/kg daily for athletes. More protein can come from meals as well as supplements. 3

Sources