Nutritional drink or shake, ready-to-drink, light (Muscle Milk)
Common food
This is a zero-sugar, ultra-lean protein supplement designed for rapid muscle recovery without caloric excess. It features a light, thin, and highly drinkable texture with a subtly sweet, often vanilla or chocolate profile. With only 38 calories per 100g, it is a powerhouse of bioavailable protein, making it a staple for strict cutting phases.
Calorie split: 50% protein · 22% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
Fitness enthusiasts love it for its ability to deliver substantial protein with virtually zero caloric penalty, making it perfect for late-night snacks or post-workout recovery. Its light consistency is often preferred over thick, heavy shakes, offering a refreshing way to hit protein goals.
⚠️ Watch-outs & how to enjoy it better
The 'light' formulation often relies on artificial sweeteners like sucralose or acesulfame potassium, which can cause digestive bloating or headaches in sensitive individuals. To counteract potential GI distress, ensure you drink plenty of water alongside it, and avoid consuming it on a completely empty stomach if you are sensitive to artificial additives.
Key benefits
- Extremely low calorie density for weight management
- High protein-to-calorie ratio for muscle synthesis
- Zero sugar content for strict dietary control
- Convenient liquid format for rapid nutrient absorption
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite the name 'Muscle Milk,' the product is completely dairy-free and lactose-free, utilizing a blend of milk protein isolate and calcium caseinate rather than actual milk.
Full nutrition (USDA data · scales with serving)
| Water | 91.5 g |
| Energy | 38.0 kcal |
| Protein | 4.8 g |
| Total lipid (fat) | 1.1 g |
| Carbohydrate, by difference | 2.1 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.38 g |
| Calcium, Ca | 117 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 67.0 mg |
| Potassium, K | 80.0 mg |
| Sodium, Na | 27.0 mg |
| Zinc, Zn | 0.96 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 3.2 ug |
| Vitamin C, total ascorbic acid | 4.0 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.12 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 27.0 ug |
| Folic acid | 27.0 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 45.0 ug |
| Choline, total | 7.8 mg |
| Vitamin B-12 | 0.40 ug |
| Vitamin B-12, added | 0.40 ug |
| Vitamin A, RAE | 100 ug |
| Retinol | 100 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.90 mg |
| Vitamin E, added | 0.90 mg |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.10 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 | 0.04 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 0.81 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.78 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.12 g |
| PUFA 18:2 | 0.11 g |
| PUFA 18:3 | 0.00 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 | 1.0 mg |
FAQ
Is Muscle Milk light suitable for lactose intolerant people?
Yes, it is generally lactose-free as it uses filtered milk proteins, but always check the specific label for trace amounts.
Can I use this for weight loss?
Absolutely, its low calorie and high protein content helps with satiety and muscle retention during a caloric deficit.
Does it contain artificial sweeteners?
Most 'light' versions use sucralose or acesulfame potassium to achieve zero sugar while maintaining a sweet taste.
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 0.38 kcal/g · 50% calories from protein · 0.2 g fiber · 0.4 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: 0.34 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.