Whey, acid, fluid
Whole food · Dairy and Egg Products
Photo: Wikipedia
Acid whey is the thin, tangy, translucent liquid left over after making Greek yogurt or strained yogurt. It has a sharp, sour taste and a watery consistency, much like a very light buttermilk. Nutritionally, it's very low in calories and protein, but its primary component is lactose (milk sugar).
Calorie split: 12% protein · 84% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love acid whey for its potent sour kick that brightens up smoothies, soups, and baked goods. In many home kitchens, it's a cherished 'secret ingredient' that reduces waste and adds a complex, fermented depth to recipes.
⚠️ Watch-outs & how to enjoy it better
Its high lactose content can cause digestive issues for those with lactose intolerance or sensitive blood sugar levels. To counteract this, use it in small amounts as a flavoring, or pair it with high-fiber and high-protein foods to slow sugar absorption.
Key benefits
- Excellent source of probiotics and beneficial bacteria.
- Low in calories, fat, and protein.
- Contains calcium and phosphorus from milk.
- Can be used as a natural leavening agent in baking.
- Adds tang and moisture to baked goods.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Acid whey is so acidic (pH ~4.5) that it's a major environmental challenge for yogurt producers, who now innovate to turn it into animal feed, protein supplements, or even natural preservatives.
Full nutrition (USDA data · scales with serving)
| Water | 93.4 g |
| Energy | 24.0 kcal |
| Energy | 100 kj |
| Protein | 0.76 g |
| Total lipid (fat) | 0.09 g |
| Ash | 0.61 g |
| Carbohydrate, by difference | 5.1 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 5.1 g |
| Calcium, Ca | 103 mg |
| Iron, Fe | 0.08 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 78.0 mg |
| Potassium, K | 143 mg |
| Sodium, Na | 48.0 mg |
| Zinc, Zn | 0.43 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 1.8 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.14 mg |
| Niacin | 0.08 mg |
| Pantothenic acid | 0.38 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 16.0 mg |
| Vitamin B-12 | 0.18 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.06 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.02 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 1.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.04 g |
| Isoleucine | 0.04 g |
| Leucine | 0.07 g |
| Lysine | 0.07 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.03 g |
| Tyrosine | 0.02 g |
| Valine | 0.04 g |
| Arginine | 0.02 g |
| Histidine | 0.01 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.07 g |
| Glutamic acid | 0.14 g |
| Glycine | 0.01 g |
| Proline | 0.04 g |
| Serine | 0.04 g |
FAQ
What is the difference between acid whey and sweet whey?
Acid whey comes from strained, fermented dairy like Greek yogurt and is thin and sour. Sweet whey is a byproduct of hard cheese making (like cheddar) and is sweeter and less acidic.
Can I drink acid whey straight?
While safe, its intense sourness is usually too strong for most people. It's best used as an ingredient in smoothies, baking, or cooking.
How do I store leftover acid whey?
Refrigerate it in an airtight container for up to two weeks, or freeze it in ice cube trays for longer storage and easy portioning.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.24 kcal/g · 13% calories from protein · 0.0 g fiber · 5.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.34 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.