Milk shake, home recipe, flavors other than chocolate, light
Common food
Photo: Wikipedia
A light, blended beverage of milk, fruit, and ice, offering a creamy yet refreshing texture. Its flavor profile is bright and sweet, often featuring vanilla, strawberry, or banana. Nutritionally, it provides a modest protein boost with a controlled calorie count.
Calorie split: 17% protein · 60% carbs · 23% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic comfort and endless customization, easily adapting to seasonal fruits or personal taste. It's a beloved, quick treat that feels indulgent without the heaviness of a full dessert.
⚠️ Watch-outs & how to enjoy it better
The natural sugars from fruit and added sweeteners can cause blood-sugar spikes, especially for those with insulin sensitivity. To counteract this, pair it with a source of protein (like Greek yogurt) or healthy fat (like chia seeds) to slow sugar absorption, and practice portion control.
Key benefits
- Provides calcium and protein from milk base
- Can incorporate fruit for vitamins and fiber
- Refreshing and hydrating texture
- Lower in fat than traditional shakes
- Quick and customizable energy source
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'milkshake' first appeared in print in 1885, referring to an eggnog-like whiskey drink, not the sweet, icy treat we know today.
Full nutrition (USDA data · scales with serving)
| Water | 79.1 g |
| Energy | 92.0 kcal |
| Protein | 3.9 g |
| Total lipid (fat) | 2.3 g |
| Carbohydrate, by difference | 13.8 g |
| Fiber, total dietary | 0.10 g |
| Total Sugars | 11.1 g |
| Calcium, Ca | 138 mg |
| Iron, Fe | 0.07 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 103 mg |
| Potassium, K | 176 mg |
| Sodium, Na | 51.0 mg |
| Zinc, Zn | 0.54 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 2.1 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.18 mg |
| Niacin | 0.12 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 20.5 mg |
| Vitamin B-12 | 0.56 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 83.0 ug |
| Retinol | 83.0 ug |
| Carotene, beta | 6.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.06 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.23 g |
| SFA 16:0 | 0.62 g |
| SFA 18:0 | 0.27 g |
| Fatty acids, total monounsaturated | 0.59 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.57 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.10 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 13.0 mg |
Amino acid profile (per 100g)
Estimated from Milk shakes, thick chocolate — USDA does not publish this profile for Milk shake.
| Tryptophan | 0.04 g |
| Threonine | 0.14 g |
| Isoleucine | 0.18 g |
| Leucine | 0.30 g |
| Lysine | 0.24 g |
| Methionine | 0.08 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.15 g |
| Tyrosine | 0.15 g |
| Valine | 0.20 g |
| Arginine | 0.11 g |
| Histidine | 0.08 g |
| Alanine | 0.10 g |
| Aspartic acid | 0.23 g |
| Glutamic acid | 0.64 g |
| Glycine | 0.07 g |
| Proline | 0.29 g |
| Serine | 0.17 g |
FAQ
How can I make a light milkshake without ice cream?
Use a base of frozen fruit (like bananas or berries) blended with milk or a milk alternative. This creates a thick, creamy texture without the added sugar and fat of ice cream.
Is a light milkshake a good post-workout drink?
It can be, especially if made with milk for protein and fruit for carbohydrates to aid recovery. However, a dedicated protein shake or chocolate milk is often more optimized for muscle repair.
What's the difference between a milkshake and a smoothie?
A milkshake is traditionally milk-based and sweetened, often with ice cream or syrup. A smoothie typically focuses on whole fruits and vegetables blended with a liquid, with less emphasis on added sugar.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.92 kcal/g · 17% calories from protein · 0.1 g fiber · 11.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.29 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.