Is Whey protein powder (protein isolate, Jay Robb) Keto?

Calories from carbs 4%, protein 96%, fat 0%

Nutritional data per oz (28.3 grams)

Net carbs0.9grams
Protein22.3grams
Fat0grams
Calories94kcal
Total carbs0.9gramsFiber0gramsSugars0.1gramsSaturated fat0gramsSodium129mg(6% RDA)Magnesium0mg(0% RDA)Potassium335mg(17% EMR)

Nutritional data per scoop (1/4 cup) (25 grams)

Net carbs0.8grams
Protein19.7grams
Fat0grams
Calories83kcal
Total carbs0.8gramsFiber0gramsSugars0.1gramsSaturated fat0gramsSodium114mg(5% RDA)Magnesium0mg(0% RDA)Potassium296mg(15% EMR)

Nutritional data per ml (0.4 grams)

Net carbs0grams
Protein0.3grams
Fat0grams
Calories1kcal
Total carbs0gramsFiber0gramsSugars0gramsSaturated fat0gramsSodium2mg(0% RDA)Magnesium0mg(0% RDA)Potassium5mg(0% EMR)

Nutritional data per dl (42.3 grams)

Net carbs1.3grams
Protein33.3grams
Fat0grams
Calories141kcal
Total carbs1.3gramsFiber0gramsSugars0.2gramsSaturated fat0gramsSodium192mg(8% RDA)Magnesium0mg(0% RDA)Potassium500mg(25% EMR)

Nutritional data per tbsp (6.3 grams)

Net carbs0.2grams
Protein4.9grams
Fat0grams
Calories21kcal
Total carbs0.2gramsFiber0gramsSugars0gramsSaturated fat0gramsSodium28mg(1% RDA)Magnesium0mg(0% RDA)Potassium74mg(4% EMR)

Nutritional data per tsp (2.1 grams)

Net carbs0.1grams
Protein1.6grams
Fat0grams
Calories7kcal
Total carbs0.1gramsFiber0gramsSugars0gramsSaturated fat0gramsSodium9mg(0% RDA)Magnesium0mg(0% RDA)Potassium25mg(1% EMR)

Nutritional data per fl oz (12.5 grams)

Net carbs0.4grams
Protein9.9grams
Fat0grams
Calories42kcal
Total carbs0.4gramsFiber0gramsSugars0.1gramsSaturated fat0gramsSodium57mg(2% RDA)Magnesium0mg(0% RDA)Potassium148mg(7% EMR)

Nutritional data per 100 grams

Net carbs3grams
Protein78.8grams
Fat0grams
Calories333kcal
Total carbs3gramsFiber0gramsSugars0.5gramsSaturated fat0gramsSodium455mg(20% RDA)Magnesium0mg(0% RDA)Potassium1,182mg(59% EMR)

Source KetoDiet app

What Makes a Food or Ingredient Keto?

When you follow the ketogenic approach to food, you'll need to base your diet around low-carb foods. When unsure whether to include an ingredient in your ketogenic lifestyle, there are several factors you should consider:

1) Keep your carbohydrates low

Depending on your own carbohydrate limit which can vary between 20 and 50 grams of total carbs (or 15 to 30 grams of net carbs), you can include a variety of meats, dairy, eggs, vegetables, fruit, nuts and seeds.

If you are not sure whether to count total or net carbohydrates, read this post on total vs net carbs

2) Always consider the serving size

When counting carbs, follow at the amount of net carbohydrates "per serving" such as one cup of broccoli, two eggs, half an avocado, one pork chop, or a quarter cup of berries.

Some foods are seemingly high in carbohydrates (per 100 grams) but you will only need to use a small amount when used in recipes. For example, dried porcini mushrooms, garlic or spices are all ideal for the ketogenic diet because the amount of carbs per serving is low.

Want to learn more? Here's a detailed list of foods you should eat and avoid on a ketogenic diet

3) Quality over quantity

Food quality is just as important as the amount of carbohydrates in your diet. Base your diet around healthy whole foods and avoid or at least minimise the consumption of ultra processed foods, especially if they are high in sugar.

KetoDiet App

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The KetoDiet app helps you reduce your carb intake by adopting a whole-foods approach to nutrition. Learn how to keep your blood sugar levels stable and manage your appetite all while enjoying high-quality food sources. Browse recipes, adjust serving sizes, and review detailed, accurate nutrition facts to stay on track.
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