How much protein is in 4 oz of whey protein powder (typical)?

A 4 oz (113g) serving of whey protein powder (typical) provides 88.5g of protein and 431 calories, along with 7.9g of carbohydrates and 5.7g of fat.

How much whey protein powder (typical) do I need to get 30g of protein?

To get 30 grams of protein from whey protein powder (typical), you need 1.3 oz (38 grams), which contains approximately 144 calories.

100 grams of whey protein powder (typical) contains 78g of protein (380 kcal). One full pound (16 oz / 454g) contains 353.8g of protein (1724 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 88.5g Protein (431 kcal)

To hit 30g of protein from whey protein powder (typical), measure 1.3 oz (38 g) for ~144 calories.

Per 4 oz (113g US)

88.5g P

431 kcal · 7.9g C · 5.7g F

Per 100 Grams

78g P

380 kcal · 7g C · 5g F

Per 1 Pound (16 oz)

353.8g P

1724 kcal total

30g Protein Portion

1.3 oz

38g · 144 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	0.9 oz	26 g	99 kcal	1.8g C · 1.3g F
30g Protein	1.3 oz	38 g	144 kcal	2.7g C · 1.9g F
40g Protein	1.8 oz	51 g	194 kcal	3.6g C · 2.6g F
50g Protein	2.3 oz	64 g	243 kcal	4.5g C · 3.2g F