Nutritional drink or shake, ready-to-drink (Muscle Milk)
Common food
Photo: Wikipedia
Muscle Milk is a ready-to-drink protein shake with a smooth, creamy texture and a sweet, often chocolate or vanilla flavor. It is engineered for convenience, delivering a high dose of protein in a low-calorie, low-carb format. This makes it a go-to for post-workout recovery or a quick protein boost on the go.
Calorie split: 45% protein · 17% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love its convenience and the ability to get a significant protein hit without cooking or meal prep. It's a staple in gym culture and a reliable option for those tracking macros, fitting easily into a busy lifestyle.
⚠️ Watch-outs & how to enjoy it better
Some find the artificial sweeteners or aftertaste off-putting, and the high protein content can cause digestive discomfort (like bloating) in sensitive individuals. To mitigate, start with a smaller portion, ensure you drink enough water throughout the day, and consider pairing it with a small amount of fiber-rich food like a piece of fruit to aid digestion.
Key benefits
- High protein-to-calorie ratio (5.87g protein per 52 kcal)
- Low in sugar (0.78g per 100g)
- Convenient, ready-to-drink format
- Supports muscle recovery and satiety
- Low in carbohydrates (2.28g per 100g)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original Muscle Milk was inspired by the composition of human breast milk, focusing on a blend of proteins and healthy fats to support growth and recovery.
Full nutrition (USDA data · scales with serving)
| Water | 89.0 g |
| Energy | 52.0 kcal |
| Protein | 5.9 g |
| Total lipid (fat) | 2.2 g |
| Carbohydrate, by difference | 2.3 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.78 g |
| Calcium, Ca | 69.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 101 mg |
| Potassium, K | 198 mg |
| Sodium, Na | 95.0 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 27.6 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.14 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 33.0 ug |
| Folic acid | 33.0 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 56.0 ug |
| Choline, total | 0.00 mg |
| Vitamin B-12 | 0.69 ug |
| Vitamin B-12, added | 0.69 ug |
| Vitamin A, RAE | 88.0 ug |
| Retinol | 88.0 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) | 0.83 mg |
| Vitamin E, added | 0.83 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 | 0.36 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 | 0.22 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 1.4 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 0.36 g |
| PUFA 18:2 | 0.35 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 | 2.0 mg |
FAQ
Is Muscle Milk good for weight loss?
It can be part of a weight loss plan due to its high protein and low calorie content, which helps with satiety. However, it should be used as a supplement to a balanced diet, not a sole food source.
Can I drink Muscle Milk every day?
Yes, it's generally safe for daily consumption as part of a balanced diet, but it's best to prioritize whole food protein sources and consult a healthcare professional if you have specific health conditions.
What is the difference between Muscle Milk and regular milk?
Muscle Milk is a processed protein supplement with added vitamins and minerals, designed for high protein and low carbs. Regular milk is a natural food with lactose, calcium, and a different protein profile.
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 0.52 kcal/g · 45% calories from protein · 0.2 g fiber · 0.8 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: 0.48 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.