Nutritional drink or shake, high protein, light, ready-to-drink, NFS
Common food
Photo: Wikipedia
A smooth, ready-to-drink nutritional shake designed for a quick protein boost with a light, often milky or fruity taste and a thin, non-chalky texture. It delivers a solid 5.38g of protein per 100g, making it a convenient post-workout or meal-replacement option. The formula is balanced, with a moderate 17.29g of carbohydrates and 5.38g of fat per 100g to provide sustained energy.
Calorie split: 15% protein · 50% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love it for its effortless convenience—just shake and drink for an instant protein fix without any prep. Its light, often sweet flavor makes it an enjoyable treat that feels less like a chore than mixing powder.
⚠️ Watch-outs & how to enjoy it better
The 8.46g of sugar per 100g can cause blood-sugar spikes, especially for those with insulin sensitivity. To counteract this, pair the shake with a source of healthy fat (like a handful of nuts) or fiber to slow sugar absorption. Some formulations may also contain common allergens like soy or milk derivatives, so always check the label.
Key benefits
- Provides a convenient, portable source of high-quality protein.
- Supports muscle maintenance and recovery after exercise.
- Offers a balanced macronutrient profile for sustained energy.
- Serves as a quick, calorie-controlled meal or snack alternative.
- Light formulation is easy on the stomach for most people.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern ready-to-drink protein shake was popularized in the 1980s by the same fitness boom that created the home VCR workout tape.
Full nutrition (USDA data · scales with serving)
| Water | 71.1 g |
| Energy | 138 kcal |
| Protein | 5.4 g |
| Total lipid (fat) | 5.4 g |
| Carbohydrate, by difference | 17.3 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 8.5 g |
| Calcium, Ca | 135 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 38.0 mg |
| Phosphorus, P | 115 mg |
| Potassium, K | 138 mg |
| Sodium, Na | 77.0 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.19 mg |
| Selenium, Se | 6.7 ug |
| Vitamin C, total ascorbic acid | 23.1 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.16 mg |
| Niacin | 1.5 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 38.0 ug |
| Folic acid | 38.0 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 65.0 ug |
| Choline, total | 21.1 mg |
| Vitamin B-12 | 0.81 ug |
| Vitamin B-12, added | 0.81 ug |
| Vitamin A, RAE | 84.0 ug |
| Retinol | 72.0 ug |
| Carotene, beta | 144 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 5.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.3 ug |
| Vitamin K (phylloquinone) | 12.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.42 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.14 g |
| SFA 18:0 | 0.16 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.12 g |
| PUFA 18:2 | 0.10 g |
| PUFA 18:3 | 0.01 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 | 4.0 mg |
FAQ
Is this a good replacement for a whole-food meal?
It can be in a pinch, but it lacks the complex fiber, micronutrients, and chewing satisfaction of a balanced meal with whole foods. Use it as a supplement, not a daily replacement.
How does the protein content compare to milk?
Per 100g, this shake has about 5.4g of protein, which is slightly less than whole milk (about 3.2g) but significantly less than Greek yogurt (about 10g). It's a moderate source, not an ultra-high-protein option.
Can I use this in cooking or baking?
Yes! It can be blended into pancake batter, used as a liquid base for protein muffins, or added to oatmeal for a protein and flavor boost. Avoid boiling it directly, as high heat can cause the proteins to clump.
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 1.38 kcal/g · 16% calories from protein · 1.2 g fiber · 8.5 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: 0.56 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.