The short answer is no, there is no such thing as dairy-free whey. But the less abbreviated answer is worth reading. These days, there are many different sources of whey, including whey derived from cow’s milk or goat’s milk, and even whey protein produced via vegan methods. In the latter scenario, the process is vegan (no animals involved), but the resulting whey protein is still not dairy free. In this post, I’ll explain the different types of whey, answer FAQs about whey, and finally, discuss dairy-free options.
What is Whey?
When milk is curdled or fermented and strained, the liquid remaining is whey. Whey is a byproduct in the production of cheese, and is commonly used as a protein supplement and as an ingredient in processed foods. It’s often dehydrated into a powder for easier use and longer storage. But a small percentage of the fresh whey produced is made into whey cheeses, like ricotta. About 20% of the proteins in dairy milk are whey proteins. So whey is fundamentally a component of milk.
The Primary Whey Sources
- Cow’s Milk: Most of the whey used in products is derived from cow’s milk.
- Goat’s Milk: Goat whey isn’t very common in processed foods, but you can now buy several different brands of goat whey protein powder and goat whey cheeses.
- Sheep’s Milk: Sheep whey has begun popping up in artisan products, like cheeses and alcohol.
- Precision Fermentation: In this process, microflora are genetically engineered to produce proteins that are bioidentical to cow casein and whey proteins. Because no animals are used in the process, the resultant proteins are considered to be animal-free and vegan.
Is Vegan Whey Dairy Free?
No, vegan whey is not dairy free. Though the production of animal-free whey doesn’t directly use cows, the resultant whey protein is bioidentical to whey protein produced by cows. This means it can still trigger milk allergic reactions, and might still be problematic for other health conditions that involve avoiding milk. Consequently, any products containing these proteins must still be labelled as containing milk. For more information, see our post on Vegan Whey.
Can I Eat Whey Protein if I’m Allergic to Casein?
When whey is removed, most of the remaining 80% of proteins in milk are casein proteins. Casein is the type of protein that most people with milk allergies react to, but there are still some things to consider about whey.
- Whey Allergies: You can be allergic to whey proteins. You doctor can order allergy tests to casein and whey specifically to help pinpoint if you are allergic to just one or both types.
- Whey Purity: If you aren’t allergic to whey, you still need to discuss the safety of consuming whey with your doctor. Whey as an ingredient or a supplement isn’t always “pure.” In other words, it could still contain small or trace amounts of casein. The amount can vary based on the cross-contamination risk and production methods.
Whey Protein Concentrate, Isolate, and Just Plain Whey
Whey protein concentrate involves drying the liquid whey to achieve a powder that consists of up to 80% protein by weight. The remaining 20% of the whey concentrate powder contains carbohydrates (including lactose) and fats. Whey protein isolate undergoes further processing to achieve 90% or more protein by weight. In both products, small or trace amounts of casein could still be present. Many products simply list “whey” as an ingredient. This could be just whey skimmed from the milk, whey protein concentrate, or whey protein isolate.
Casein Note: We have seen products labelled specifically as whey protein that actually have casein added to them. In these cases, casein is clearly listed in the ingredients, but this emphasizes the point that a label of whey doesn’t necessarily mean it is casein-free.
Is Whey Okay with Lactose Intolerance?
With lactose intolerance, your body has trouble digesting lactose specifically. Lactose is the sugar in milk, and is chemically very different from whey protein. If your only issue with milk is lactose intolerance, then you can discuss consuming whey with your doctor. But there is a catch.
As mentioned above, whey protein concentrate can still contain a significant amount of lactose. Whey protein isolate undergoes further processing specifically to remove most of the fat and lactose, although some may still remain. (Read more in my article on lactose intolerance and milk proteins). And whey cheeses typically contain lactose. So your physician might advise seeking out whey products with the lactose removed. These are usually labelled as “lactose free.”
Whey in Foods: Products with “whey” in the ingredients might or might not contain lactose. It’s usually impossible to tell from the ingredients if it is a truly isolated whey. Depending on your level of lactose sensitivity, your doctor might advise sticking with lactose-free or dairy-free products.
Vegan Whey: Animal-free whey protein produced via precision fermentation is a very isolated type that is usually free of lactose. But always verify with the company.
Is Goat Whey or Sheep Whey Okay for Milk Allergies?
It depends on what types of milk you are allergic to. A certain percentage of people with cow’s milk allergies are not allergic to other mammal milks, like goat’s milk or sheep’s milk. But the majority of people with cow’s milk allergies are allergic to goat and sheep milks, too. And it’s also possible to be allergic to goat or sheep milk and not to cow milk. Your doctor can order allergen tests for these specific types of milk to help determine which types you are allergic to. If you are only allergic to cow’s milk, it’s still important to verify cross-contamination risk. Goat milk and sheep milk products might still be processed in the proximity of cow milk products.
Are there Dairy-Fee Alternatives to Whey?
Whey is more of a byproduct, ingredient, and supplement than a standalone food, so there really aren’t specific dairy-free whey substitutes. However, there are alternatives to whey protein powder and whey cheeses.
- Whey Protein Powder Alternatives: There are many dairy-free protein powder options that can be used instead of whey. Egg protein is one of the more dense options, but vegan protein powders, like pea protein, also work quite well. See our Dairy-Free Protein Powder Guide for various options.
- Whey Cheese Alternatives: The whey cheese we’re most familiar with is ricotta. In terms of products, the primary brands available are Treeline Non-Dairy Cashew Ricotta, Kite Hill Almond Milk Ricotta, and Tofutti Better than Ricotta Cheese. But we often make our own! I love this Dairy-Free Tofu Ricotta Recipe, Dairy-Free Cashew Ricotta Recipe, and the Almond Ricotta in my flagship book, Go Dairy Free: The Guide and Cookbook.
