Regarding the whey question, I just spoke to my nutritionist. She said there are two types of liquid whey, acid and sweet. The type from yogurt is most likely sweet she said but here are the figures for both (1 cup):
Acid:
calories 59
protein 1.9 grams
carbs 12.6 grams
fat .2 grams
chol 0 mgs
sodium 118 mgs
fiber 0 grams
Sweet:
calories 66
protein 2.1 grams
carbs 12.6 grams
fat .9 grams
chol 5 mgs
sodium 132 mgs
fiber 0 grams
Interesting information!
Missy