Does Clear Protein Have Calories? The Definitive Nutritional Guide

November 15, 2025 •

3 min read

Fact: While clear protein is often marketed as a lighter alternative, it does contain calories, typically ranging from 80 to 90 per serving. This is because protein is one of the three macronutrients, which provides 4 calories per gram. Understanding the calorie content is crucial for those monitoring their daily intake.

Quick Summary

All clear protein supplements contain calories, although generally fewer than traditional whey protein due to advanced filtration removing most fats and carbohydrates. Servings usually provide 80-100 calories and 20g of protein.

Key Points

Calorie Content: Clear protein is not zero-calorie; most servings contain between 80 and 90 calories.
Macronutrient Source: Calories come primarily from protein (4 kcal/g), not significant fats or carbs.
Composition: Typically offers 20-22 grams of protein per serving with virtually zero sugar and fat.
Processing: Clear protein is made from hydrolyzed whey isolate, which is more filtered than regular whey concentrate.
Dietary Use: It is ideal for low-calorie diets and building lean muscle due to its high protein-to-calorie ratio.
Digestion: The low lactose content makes it easier to digest for many individuals compared to traditional whey.

Understanding Clear Protein

Clear protein is a popular nutritional supplement derived primarily from hydrolyzed whey protein isolate. Unlike traditional creamy protein shakes that resemble milkshakes, clear protein is highly refined, resulting in a transparent, juice-like beverage when mixed with water.

This "clear" appearance is achieved through an advanced microfiltration process that effectively removes most of the fats, carbohydrates, and lactose present in standard whey. The resulting product is a high-concentration protein source that is light on the stomach and rapidly absorbed by the body.

The Calorie Question: Answering "Does Clear Protein Have Calories?"

Yes, clear protein absolutely has calories. Any substance containing macronutrients—protein, carbohydrates, or fats—will provide energy in the form of calories.

Protein provides 4 calories per gram.
Carbohydrates provide 4 calories per gram.
Fats provide 9 calories per gram.

Since clear protein is predominantly protein (typically 80-90% protein by weight), it is a source of calories.

Typical Nutritional Breakdown

While specific values vary by brand and flavor, a standard single serving (around 25g) of clear protein isolate generally contains:

Calories: 80 to 90 kcal
Protein: 20 to 22 grams
Carbohydrates: Less than 1 gram (often 0g)
Fat: Less than 0.5 grams (often 0g)
Sugar: 0 grams

This lean profile makes clear protein a popular choice for individuals in a calorie deficit or those looking to increase protein intake without significant fats or carbs.

Clear Protein vs. Regular Whey: A Nutritional Comparison

Clear protein is often compared to traditional whey protein (specifically whey protein concentrate). The key differences lie in processing and macronutrient ratios.

Processing Differences

Regular whey protein concentrate (WPC) is less processed, containing between 70-80% protein, along with some lactose and fat. Clear protein is derived from whey protein isolate (WPI), which undergoes further processing, including hydrolysis, to create smaller protein peptides and remove most non-protein components.

Comparison Table


Nutritional Aspect (Per 25-30g Serving)	Clear Whey Isolate (Approx.)	Regular Whey Concentrate (Approx.)
Calories	80 - 90	120 - 150
Protein	20 - 22g	18 - 24g
Carbohydrates	0 - 1g	3 - 5g
Fat	0 - 0.5g	1 - 3g
Lactose	Very Low / Zero	Present (variable)
Texture/Taste	Light, juice-like, fruity	Creamy, milky, dessert-like

Benefits in a Calorie-Controlled Diet

Clear protein's low-calorie, high-protein nature makes it highly suitable for weight management and building lean muscle mass.

Key Advantages for Dieters:

Lower Caloric Density: Provides a significant amount of protein (around 20g) for fewer than 100 calories, leaving more room in a daily calorie budget.
Satiety: Protein is known to promote feelings of fullness, which can help reduce overall calorie consumption.
Easier Digestion: The reduced lactose content means clear protein is often easier on the stomach, particularly for those with lactose intolerance, preventing bloating that might occur with regular shakes.
Hydration: Its light consistency encourages consumption with more water, aiding hydration, which is particularly beneficial during or after intense workouts in warm weather.

Considerations and Potential Downsides

While beneficial, clear protein is not without considerations. Because fats and carbohydrates (which mask flavors) are removed, manufacturers often use artificial flavors and sweeteners to achieve the popular fruity tastes. Additionally, the advanced processing makes clear protein generally more expensive than whey protein concentrate. Some formulations can also be quite acidic (low pH), which might not be suitable for everyone.

Conclusion

To summarize, clear protein does contain calories, as it is a concentrated source of protein, providing approximately 80 to 90 calories per serving. It is a highly refined form of whey protein isolate, designed to be lower in fat and carbohydrates than traditional protein powders. For those seeking a light, refreshing, and low-calorie way to meet their protein goals, clear protein is an excellent option, especially during cutting phases or for individuals with mild lactose sensitivity.

Frequently Asked Questions

A typical serving (around 25g) of clear protein powder contains approximately 80 to 90 calories.

Most clear protein isolates are highly refined to contain zero or less than 0.5 grams of sugar and fat per serving, making them extremely lean.

Clear protein undergoes additional microfiltration and hydrolysis processes that remove most of the carbohydrates and fats found in regular whey protein concentrate, resulting in a lower calorie count.

Yes, clear protein is highly suitable for a calorie-deficit diet because it provides a high amount of protein (which aids muscle maintenance and satiety) with minimal calories.

Yes, if derived from whey (clear whey isolate), it is a complete protein, containing all nine essential amino acids necessary for muscle building.

Clear protein is generally less likely to cause bloating than regular whey concentrate because the refining process removes most of the lactose, which is a common cause of digestive discomfort.

Clear protein is typically made from hydrolyzed whey protein isolate, which is further processed to be more soluble and less opaque than traditional protein powders.