Is whey from making cheese good for you? The health and nutritional facts

November 13, 2025 •

4 min read

Annually, cheesemaking produces millions of tons of liquid whey, once considered a waste product, but which is now recognized as a valuable nutritional powerhouse. So, is whey from making cheese good for you? This once-overlooked byproduct contains valuable proteins, minerals, and vitamins that can benefit your diet and overall health.

Quick Summary

Whey from cheesemaking is a liquid byproduct containing high-quality proteins, essential amino acids, and minerals. It offers benefits for muscle growth, heart health, and antioxidant defenses. Its nutritional value depends on the type, with potential digestive issues for those sensitive to lactose. It is a versatile ingredient for cooking and fermentation.

Key Points

Rich in High-Quality Protein: Whey from cheesemaking is a complete protein, providing all nine essential amino acids needed by the body.
Supports Muscle Growth: The high concentration of branched-chain amino acids (BCAAs), especially leucine, promotes muscle protein synthesis.
Boosts Gut and Immune Health: Fermented or cultured whey contains probiotics that aid a healthy gut, while its proteins can enhance immune function.
Helps with Weight Management: Whey protein can increase feelings of fullness and help preserve lean muscle mass, which can aid in weight loss.
Requires Caution for Some Individuals: People with lactose intolerance or dairy allergies should exercise caution. Excessive intake can also lead to digestive issues or potentially strain kidneys in unhealthy individuals.
Versatile Kitchen Ingredient: Leftover whey can be used in numerous recipes, including smoothies, baked goods, soups, and fermentations, helping to reduce food waste.

Understanding the Types of Whey from Cheesemaking

Before diving into the health benefits, it's essential to understand that not all whey is the same. The type of whey produced depends on the cheesemaking process, primarily what agent is used to coagulate the milk. The two main types are sweet whey and acid whey.

Sweet vs. Acid Whey: A comparison


Feature	Sweet Whey	Acid Whey
Production Method	Produced using rennet (enzymes) during the making of hard cheeses like cheddar and Swiss.	Produced using an acid (e.g., vinegar or citric acid) during the making of acidic dairy products like ricotta or yogurt.
Flavor Profile	Milder, sweeter taste with a pH of 5.6 or higher.	Tangier, more acidic taste with a pH of 5.2 or lower.
Lactose Content	Higher concentration of lactose.	Lower lactose content as it is converted to lactic acid.
Mineral Content	Lower levels of calcium and phosphorus compared to acid whey.	Higher levels of calcium, phosphorus, and other minerals.
Best Uses	Ideal for baking, smoothies, and as a base for soups.	Works well in ferments, marinades, and as a buttermilk substitute.

The Nutritional Benefits of Cheese Whey

Regardless of type, whey from cheesemaking is rich in valuable nutrients. It contains high-quality protein, essential amino acids, vitamins, and minerals. Some of the key nutritional components and benefits include:

High-Quality Protein: Whey protein is a complete protein, meaning it contains all nine essential amino acids needed by the human body. These proteins are easily digested and absorbed quickly.
Muscle Growth and Repair: The protein in whey is rich in branched-chain amino acids (BCAAs), especially leucine, which is critical for promoting muscle protein synthesis. This makes it beneficial for athletes and anyone looking to build or maintain muscle mass.
Immune System Support: Whey contains bioactive compounds like lactoferrin and immunoglobulins that can enhance the immune system. Fermented whey, in particular, may have immunomodulatory effects.
Antioxidant Properties: Some components of whey, particularly peptides released through fermentation, can act as antioxidants, helping to protect the body from oxidative stress and free radical damage.
Gut Health: Cultured or fermented whey is a source of probiotics, the beneficial bacteria that support a healthy gut microbiome. A healthy gut can positively influence overall health, including mental well-being.
Bone Health: Whey is a source of calcium and other minerals like phosphorus, which are essential for strong bones and can help in the prevention of osteoporosis.
Potential Weight Management: High-protein diets can increase satiety and reduce overall calorie intake. Whey protein can help increase feelings of fullness and preserve lean muscle mass during weight loss.
Cardiovascular Health: Some studies suggest that whey protein may help lower blood pressure and improve cholesterol levels, specifically by increasing HDL ("good") cholesterol and reducing triglycerides.

Potential Side Effects and Considerations

While generally safe, there are some potential downsides and considerations for consuming whey from cheesemaking:

Lactose Intolerance: For those with lactose intolerance, consuming whey concentrate or untreated liquid whey can cause digestive issues like bloating, cramping, and diarrhea. Whey protein isolate is more refined and contains very little lactose, making it a better option.
Dairy Allergies: Individuals with a confirmed cow's milk allergy should avoid whey, as it can trigger an allergic reaction. A milk allergy is an immune response to milk proteins and is distinct from lactose intolerance.
Kidney or Liver Issues: People with pre-existing kidney or liver conditions should consult a doctor before significantly increasing their protein intake. Excessive protein intake can put a strain on these organs.
Source and Additives: The healthfulness of whey depends on its source and processing. Raw, unpasteurized whey may carry health risks. Commercially processed whey products, like protein powders, can contain added sugars, artificial flavors, and fillers that reduce their health benefits. It's best to choose products with minimal ingredients and no additives.

Versatile Uses for Your Leftover Whey

Beyond supplements, leftover liquid whey can be a fantastically versatile ingredient in your kitchen. Here are just a few ways to put it to use:

Smoothies: Use whey as a liquid base to add protein and nutrients to your fruit and vegetable smoothies.
Baking: Replace water or milk with whey in bread, pancake, or muffin recipes. Sweet whey works well in most recipes, while acid whey is a great substitute for buttermilk.
Fermentation: Add a tablespoon or two of acid whey to speed up the fermentation of vegetables like sauerkraut or pickles.
Soups and Stews: Use whey as a rich base for soups, stocks, and stews. It adds depth of flavor and nutritional value.
Soaking Grains and Beans: Soaking grains, beans, and legumes in whey can improve their digestibility and nutritional value.
Marinade: Acid whey can be used as a tenderizing marinade for meats, similar to buttermilk.
Make Ricotta: For sweet whey, the classic move is to heat it up and make ricotta cheese, which means "recooked" in Italian.

Conclusion

So, is whey from making cheese good for you? The answer is a resounding yes, for most healthy individuals. This nutrient-rich dairy byproduct, whether in its liquid form from home cheesemaking or processed into a powder, offers a host of health benefits, particularly its high-quality protein and amino acid content. However, the benefits must be weighed against potential side effects, particularly for those with lactose intolerance or specific medical conditions. By understanding the difference between sweet and acid whey and being mindful of intake, you can effectively use this valuable resource. Incorporating fresh, leftover whey into your cooking or opting for a high-quality, minimally processed whey protein supplement are excellent ways to leverage this nutritional gem and reduce food waste.

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Frequently Asked Questions

Sweet whey results from using rennet for hard cheeses and has a milder, sweeter taste. Acid whey comes from using an acid for soft cheeses and yogurt and has a tangier, more acidic flavor.

Liquid whey contains lactose and may cause digestive issues for those with lactose intolerance. A better alternative is whey protein isolate, which is processed to remove most of the fat and lactose.

Yes, if the whey is from pasteurized milk and processed hygienically. Store fresh whey in the refrigerator and use it within a few days, or freeze it for longer storage. Raw, unpasteurized whey carries risks and should generally be avoided.

You can substitute whey for water or milk in recipes for breads and baked goods, add it to smoothies for a protein boost, or use it as a flavorful base for soups and stews.

In moderation, whey protein is well-tolerated by most people. High doses can cause mild digestive issues like bloating, gas, or cramping. Excessive long-term use is not advised, especially for those with existing kidney or liver conditions.

Yes, especially cultured or fermented whey. It contains beneficial lacto-bacteria (probiotics) that can help balance the gut microbiome and improve overall digestive health.

While liquid whey does contain protein, its concentration is much lower than commercial protein powders, which are processed to concentrate the protein. It is not a direct substitute for the concentrated protein found in supplements but is a nutritious addition to a balanced diet.