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Is Whey Gluten Free? What The Research Says In 2024
Updated on
- Written by Grace Fullerton, Health Writer
Medically reviewed by
Melissa Mitri, MS, RD
If you are gluten-free you may be asking the question: “Is whey gluten-free?” You have likely seen different forms of whey listed as an ingredient in protein bars, baked goods, and foods advertised for weight loss. Powdered whey protein is also popular as a supplement.
All forms of whey are derived from milk, which is naturally gluten-free. However, whey can be used in foods that contain other gluten-containing ingredients.
Similarly, whey protein powders could include gluten-containing ingredients or be contaminated during manufacturing. Keep reading to learn how to make sure your whey products are gluten-free!
Does Whey Have Gluten?
Whey does not have gluten. Whey is a liquid derived from milk that is naturally gluten-free and high in protein.
What Is Whey And Whey Protein Exactly?
Whey is a liquid byproduct of cheese and yogurt production. When milk curdles, whey is the liquid that separates from the curds. The curds are used to make cheese, yogurt, and other dairy products.
In the past, whey was thrown out as waste. However, researchers eventually found that the liquid has nutritional value.[1]
Now, whey is used to make whey powder which is commonly used in infant formula, protein powders, and even pharmaceuticals.[1] Whey powder is sold in several different forms, including whey protein concentrate, whey protein isolate, and hydrolyzed whey protein. These forms offer different protein concentrations and contain various enzymes.
Whey protein concentrate can be made of 35% to 80% protein by weight. Whey protein isolate is more filtered and is 90% and 96% protein by weight.
As such, whey protein concentrate is typically less expensive and widely used. Both whey protein concentrate and whey protein isolate are often sold as protein powders.
Hydrolyzed protein uses a different process to remove the fat, carbohydrates, and lactose in whey. The hydrolyzed process may improve digestibility[2] compared to the traditional isolate process, especially in those with a lactose-sensitivity.
Are Whey And Whey Protein Gluten Free?
Now that you know what types of whey exist, you may be wondering: “Is whey protein gluten-free?” or “Is whey powder gluten-free?’
Whey and whey protein are derived from milk products. As such, they are naturally gluten-free. However, whey may not be a good protein choice for you if you have a dairy allergy or intolerance.
Foods that contain whey or whey protein can still contain gluten, however if other ingredients are added during processing. For example, many whey protein powders include flavor, texture, and vitamin supplementation additives. These added ingredients could contain gluten.
Additionally, whey products could be manufactured in a facility that also manufactures gluten-containing products. In these cases, there could be a risk of cross-contamination. If you need to be gluten-free, look for gluten-free labels anytime you take supplements such as whey protein powders, fat burners, or personalized vitamins.
How To Make Sure Your Whey Is Gluten-Free
Since cross-contamination can occur, you should always ensure your whey protein is truly gluten-free. Always examine the packaging of anything you buy for gluten-free.
This term is regulated by the Food and Drug Administration[3] so that manufacturers can only use the label appropriately.
Manufacturers can only use the term gluten-free if their product contains less than 20 parts per million of gluten. The FDA limits gluten to 20 ppm because most people with celiac disease can tolerate this small trace of gluten.
If you are following a gluten-free diet plan to treat celiac disease, then you should always look for the gluten-free label.
If your product is not labeled or you are still concerned about your food, then you could purchase a handheld, portable gluten detection device.[4] These devices accurately measure the amount of gluten in any food sample, are affordable, and can be taken anywhere you go.
For example, if you have a whey protein powder you want to test, you could fill a small capsule and insert it into the gluten-detection device. The device will then determine the amount of gluten present in ppm so that you can verify that the protein powder meets the FDA standard.
Other Sources Of Gluten-Free Protein
Beyond gluten-free protein powders, many other popular protein sources are naturally gluten-free. Meats, cheeses, seafood, legumes, nuts and seeds, and certain vegetables are all excellent naturally gluten-free protein sources.
The only foods containing gluten are wheat, rye, and barley. Any foods that contain these ingredients are not considered gluten-free.
Thus, if naturally gluten-free meat is coated in wheat flour, it is no longer gluten-free. As such, you should never assume that food is gluten-free when eating at a restaurant.
Always ask the restaurant staff if any gluten-containing ingredients were used to prepare the food.
The same warning applies to marinated, canned, or boxed foods. Some meat marinades may contain gluten or have been prepared in a kitchen that uses gluten-containing ingredients. Some boxed or canned legumes, seafood, and vegetables may also include wheat.
Conclusion
Whey and whey protein are derived from milk and, as such, are naturally gluten-free; However, you should always check for a gluten-free label. Some protein powders contain additives that may or may not be gluten-free.
Whey may add some protein to your diet, but you do not need it in a gluten-free diet if you’re not comfortable. There are many other gluten-free protein sources to meet your daily protein needs.
Frequently Asked Questions
Yes, whey is made from milk, which is gluten-free. As long as no additives contain gluten, you should have no problems eating whey if you are gluten intolerant.
Yes, most whey protein powders are gluten-free. You should always check the ingredients and allergen list to ensure no additives have contaminated the product with gluten.
Whey protein isolate, hydrolyzed whey protein, and whey protein concentrate are all naturally gluten-free. The only reason that these proteins would not be gluten-free is if they are contaminated with an additive.
Whey is gluten-free but not dairy-free because it is derived from milk. Whey can be made lactose-free through the hydrolyzation process, but it cannot be made dairy-free.
Whey is a liquid that separates from the curds during the cheese and yogurt-making process. The liquid is rich in protein, so it is used to make whey protein powders.
Whey is a liquid produced when cheese and yogurt are made. This liquid contains several proteins that can be isolated to create whey protein powders.
+ 4 sources
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- Smithers, G.W. (2015). Whey-ing up the options – Yesterday, today and tomorrow. International Dairy Journal, 48, pp.2–14. doi:https://doi.org/10.1016/j.idairyj.2015.01.011.
- Kankanamge, R., Lee, N.-K. and Paik, H.-D. (2015). Improved Functional Characteristics of Whey Protein Hydrolysates in Food Industry. [online] 35(3), pp.350–359. doi:https://doi.org/10.5851/kosfa.2015.35.3.350.
- Center (2022). Gluten and Food Labeling. [online] U.S. Food and Drug Administration. Available at: https://www.fda.gov/food/nutrition-education-resources-materials/gluten-and-food-labeling
- Zhang, J., Portela, S., Horrell, J.B., Leung, A., Weitmann, D., Artiuch, J., Wilson, S.D., Cipriani, M., Lyndsie Katherine Slakey, Aquanette Michele Burt, Lourenco, F., Marc Stephen Spinali, Ward, J.M., Seit-Nebi, A.S., Scott Erik Sundvor and Yates, S. (2019). An integrated, accurate, rapid, and economical handheld consumer gluten detector. [online] 275, pp.446–456. doi:https://doi.org/10.1016/j.foodchem.2018.08.117.
Written by:
Grace Fullerton, Health Writer
Medically reviewed by:
Medically reviewed by:
