Whey-based drinks

Whey-based drinks are beverages made from whey, the liquid byproduct of cheese production, often sweetened and flavored. They can be found as refreshing drinks like 'Ran-oh' in Japan or as nutritional supplements. These drinks are popular globally as a post-workout recovery option or a convenient protein boost.

🍽️ Nutrition at a glance

Whey-based drinks are typically high in protein and low in fat, making them a lean nutritional source. A standard serving provides a significant amount of high-quality protein, essential amino acids, and key minerals like calcium and potassium, with a calorie range that varies widely from 100 to 300 kcal depending on added sugars and protein concentration.

Nutrition breakdown

Calories	180 kcal
Protein	20 g
Carbs	15 g
Fat	2 g
Fiber	0 g
Sugar	12 g
Sodium	150 mg
Calcium	200 mg
Potassium	300 mg
Phosphorus	180 mg
Magnesium	25 mg
Vitamin B12	1.2 µg
Vitamin B2 (Riboflavin)	0.3 mg
Selenium	10 µg
Zinc	1.5 mg

Per 1 bottle (330 g) · estimated, varies by recipe

💡 What's interesting

Historically, whey was considered a waste product of cheesemaking, but it's now celebrated as a 'complete protein' due to its full profile of essential amino acids. Its rapid absorption rate makes it uniquely effective for muscle repair, which is why it's a staple in fitness nutrition.