Protein supplement, milk based, Muscle Milk Light, powder
Whole food · Dairy and Egg Products
Photo: Wikipedia
Muscle Milk Light is a powdered, milk-based protein supplement designed for lean muscle support. It has a smooth, mixable texture and typically comes in sweet, creamy flavors like vanilla or chocolate. Nutritionally, it's a powerhouse, delivering 50 grams of protein per 100 grams with a relatively low sugar content.
Calorie split: 51% protein · 22% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
People love it for its effective, high-protein formula that fits easily into a busy lifestyle, whether blended into a smoothie or mixed with water. Its sweet, dessert-like flavors make it a popular treat that feels indulgent while serving a functional purpose.
⚠️ Watch-outs & how to enjoy it better
Some individuals may experience digestive discomfort like bloating due to the milk proteins (whey and casein), which are common allergens. To counteract this, start with a smaller portion, mix it thoroughly, or consider a digestive enzyme supplement. Those monitoring sodium intake should also check labels, as some formulations can be higher in sodium.
Key benefits
- High protein-to-calorie ratio for muscle maintenance
- Low sugar content (4g per 100g)
- Convenient source of complete protein
- Often fortified with vitamins and minerals
- Supports post-workout recovery
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original 'Muscle Milk' brand was inspired by the composition of human breast milk, aiming to provide a balanced profile of proteins, fats, and carbohydrates for growth and recovery.
Full nutrition (USDA data · scales with serving)
| Water | 12.0 g |
| Energy | 396 kcal |
| Energy | 1657 kj |
| Protein | 50.0 g |
| Total lipid (fat) | 12.0 g |
| Ash | 4.0 g |
| Carbohydrate, by difference | 22.0 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 4.0 g |
| Calcium, Ca | 1200 mg |
| Iron, Fe | 12.0 mg |
| Magnesium, Mg | 280 mg |
| Phosphorus, P | 700 mg |
| Potassium, K | 840 mg |
| Sodium, Na | 250 mg |
| Zinc, Zn | 10.0 mg |
| Copper, Cu | 1.4 mg |
| Selenium, Se | 33.8 ug |
| Vitamin C, total ascorbic acid | 42.0 mg |
| Thiamin | 1.0 mg |
| Riboflavin | 1.2 mg |
| Niacin | 14.0 mg |
| Pantothenic acid | 8.0 mg |
| Vitamin B-6 | 1.4 mg |
| Folate, total | 280 ug |
| Folic acid | 280 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 476 ug |
| Choline, total | 81.6 mg |
| Vitamin B-12 | 4.2 ug |
| Vitamin B-12, added | 4.2 ug |
| Vitamin A, RAE | 1050 ug |
| Retinol | 1050 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 3500 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 9.4 mg |
| Vitamin E, added | 9.4 mg |
| Vitamin D (D2 + D3), International Units | 280 iu |
| Vitamin D (D2 + D3) | 7.0 ug |
| Vitamin D3 (cholecalciferol) | 7.0 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 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 | 0.43 g |
| SFA 18:0 | 0.65 g |
| Fatty acids, total monounsaturated | 8.5 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 8.1 g |
| MUFA 20:1 | 0.22 g |
| MUFA 22:1 | 0.11 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.04 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 | 10.0 mg |
FAQ
Is Muscle Milk Light suitable for lactose-intolerant individuals?
It may not be suitable, as it is milk-based and contains whey and casein proteins, which are derived from milk. While some processing reduces lactose, it is not lactose-free. Individuals with severe intolerance should avoid it or consult a doctor.
Can I use it in cooking or baking?
Yes, it's very versatile. You can mix it into pancake batter, oatmeal, yogurt, or homemade protein bars to boost the protein content of various dishes.
How does it differ from regular protein powder?
Muscle Milk Light is a specific brand's product formulated to be lower in calories and fat ('Light') while maintaining high protein. It often includes added vitamins, minerals, and a specific blend of milk proteins.
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 3.96 kcal/g · 51% calories from protein · 2.0 g fiber · 4.0 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: 0.30 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.