Is whey protein low carb?

One of the key considerations for people following low-carbohydrate or ketogenic diets is whether whey protein qualifies as a low-carb option. The answer depends on the specific type of whey protein and how it has been processed.

Carbohydrate Content by Type of Whey Protein

1. Whey Protein Isolate (WPI)

Whey protein isolate is the most refined form of whey, processed to remove most of the fat and lactose (milk sugar). It typically contains:

• Carbohydrate Content: Less than 1 gram of carbs per 30g scoop
• Suitability: Ideal for low-carb and ketogenic diets due to its minimal carbohydrate content¹

2. Whey Protein Concentrate (WPC)

Whey protein concentrate is less processed and retains more of the natural components of whey, including some lactose. It typically contains:

• Carbohydrate Content: Around 2 to 5 grams of carbs per 30g scoop
• Suitability: Still considered relatively low in carbs but may be less ideal for strict keto diets²

3. Whey Protein Hydrolysate (WPH)

This is a pre-digested form of whey protein that has undergone hydrolysis for faster absorption. Its carb content is similar to isolate, depending on formulation:

• Carbohydrate Content: Usually less than 2 grams per 30g scoop
• Suitability: Suitable for low-carb diets, especially post-workout

Flavored vs. Unflavored Products

One important factor is whether the product is flavored or unflavored. Flavored whey proteins often contain sweeteners, thickeners, or other additives that can raise the carbohydrate content by a few grams per serving. If you're closely monitoring carbs, opt for unflavored or “keto-friendly” labeled whey proteins and always check the nutrition label.

So, whey protein, especially in isolate or hydrolysate form is low in carbohydrates and suitable for low-carb or ketogenic diets. Whey protein concentrate is slightly higher in carbs due to residual lactose but still fits within most moderate low-carb plans. Always read nutrition labels carefully to account for any added sugars or ingredients that may affect total carb content.