Whey Protein vs Casein Protein
Per 100 g, whey protein gives 80 g protein for 400 calories, while casein protein gives 80 g for 375. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Whey Protein | Casein Protein |
|---|---|---|
| Protein | 80 g | 80 g |
| Calories | 400 | 375 |
| Carbs | 8 g | 5 g |
| Fats | 6 g | 3 g |
| Protein density | 80% | 85% |
Which should you pick?
- Cutting or high-protein dieting: Casein Protein — more protein per calorie.
- Bulking or hard training days: Whey Protein packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Casein Protein at 5 g per 100 g.
- Lowest fat: Casein Protein at 3 g per 100 g.
Frequently asked questions
- Which has more protein, whey protein or casein protein?
- They are equal: both provide 80 g of protein per 100 g.
- Which is lower in calories?
- Casein Protein is lighter at 375 kcal per 100 g, compared with 400 kcal.
- Which is better for cutting?
- Casein Protein — about 85% of its calories come from protein, versus 80% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap whey protein for casein protein in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.