What Is Whey? Is Whey Dairy?

During your last visit to the local grocery store or walk through the health food aisle, you may have noticed drink mixes, protein bars, even yogurt cups calling out one specific ingredient: Whey. What is it? Is whey dairy?

Whey is found in dairy and is one of the two major high-quality proteins found naturally in cow’s milk.

How Whey Protein is Made

Whey protein comes from the cheesemaking process where special enzymes are added to the milk, causing it to seperate into curds (which are used to make cheese) and liquid whey. After this seperation, the whey protein is then pasteurized and dried so it can be used as a key ingredient in some drink mixes, protein bars and other foods.

What Does Whey Protein Do? What is it Used For?

While most of us meet our minimum protein requirements, some (including athletes, older adults and those trying to manage their weight) may benefit from a diet higher in protein, and that’s where whey protein can help.  

Whey protein contains all of the essential amino acids (or “building blocks”) that your body needs, plus it’s rapidly digested. Some folks may add more whey to their diet, in combination with resistance exercise, because it contains leucine, which has been shown to rebuild muscle when enough is eaten.*

Incorporating whey protein can help with weight management goals. A 2021 review found that increasing protein in diets led to improvements in body weight changes. Furthermore, whey protein may have beneficial effects on other metabolic measures like waist circumference, blood pressure, blood lipids and blood sugar according to a 2019 review.

Whey protein can also play a beneficial role in blood sugar management, particularly if consumed before a meal. A recent systematic and meta-analysis  found that pre-meal whey protein can improve post-meal blood sugar levels. Therefore, whey could be a useful addition in the diets of folks with Type 2 Diabetes.

Whey protein incorporation, alongside healthy lifestyle and resistance exercise, may help maintain or improve muscle mass, strength and physical function in older adults according to recent systematic review and meta-analysis.

Does Whey Protein Contain Lactose? 

Yes, there is lactose in whey protein. Whey protein concentrate contains about 70-80% protein and retains some lactose, usually ranging from 3 to 8 grams per serving. This can be a concern for individuals with lactose intolerance.

Does Whey Protein Contain Gluten?

Whey protein is naturally gluten-free, making it a suitable option for those on a gluten-free diet. When asked "Does whey contain gluten?" The answer is no. Pure whey powder is gluten-free. However, it’s essential to check the labels, as some flavored or processed whey powders may contain additives that could introduce gluten. If you're following a gluten-free diet, look for products specifically labeled as "gluten-free" to ensure they meet your dietary needs.

Is Whey Protein Dairy-Free? 

No, whey protein is not dairy-free. Whey protein is derived from milk—therefore, it is not dairy-free. However, there are options available for individuals who are sensitive to lactose. Whey protein isolate, for example, has a higher protein content (around 90% or more) and is processed to remove most lactose, typically containing less than 1 gram per serving. This makes it a suitable option for many individuals who experience lactose intolerance with whey protein.

If you’re looking to try whey protein, one simple way is to add whey protein powder to smoothies, oatmeal, soups, baked goods and other recipes.