Protein supplement, milk based, Muscle Milk, powder
Whole food · Dairy and Egg Products
Photo: Wikipedia
Muscle Milk is a milk-based protein powder with a smooth, often chocolatey or vanilla flavor, designed to mix into a thick, creamy shake. Nutritionally, it's a powerhouse, packing over 45g of protein per 100g alongside a moderate amount of fats and carbs for a balanced macronutrient profile.
Calorie split: 44% protein · 18% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love it for its effective, no-fuss approach to hitting protein goals, especially after intense exercise. Its familiar, dessert-like flavors make it a treat rather than a chore, and its reputation in gym culture solidifies its status as a reliable staple.
⚠️ Watch-outs & how to enjoy it better
Some may find it heavy or cause digestive discomfort due to its protein blend and lactose content, which is a common allergen. To counteract this, start with a smaller portion (half a scoop) mixed with water, and ensure you're well-hydrated. Those watching blood sugar should be mindful of the added sugars, pairing it with a source of fiber or fat to slow absorption.
Key benefits
- High-quality protein source for muscle repair and growth
- Convenient and portable post-workout nutrition
- Contains a blend of fast and slow-digesting proteins
- Fortified with vitamins and minerals
- Provides sustained energy from its fat and carb content
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original Muscle Milk was inspired by the composition of human breast milk, aiming to provide a complete nutritional profile for muscle recovery.
Full nutrition (USDA data · scales with serving)
| Water | 15.0 g |
| Energy | 411 kcal |
| Energy | 1720 kj |
| Protein | 45.7 g |
| Total lipid (fat) | 17.1 g |
| Ash | 3.6 g |
| Carbohydrate, by difference | 18.5 g |
| Fiber, total dietary | 7.1 g |
| Total Sugars | 5.7 g |
| Calcium, Ca | 500 mg |
| Iron, Fe | 8.6 mg |
| Magnesium, Mg | 200 mg |
| Phosphorus, P | 643 mg |
| Potassium, K | 1129 mg |
| Sodium, Na | 329 mg |
| Zinc, Zn | 7.1 mg |
| Copper, Cu | 1.0 mg |
| Selenium, Se | 33.8 ug |
| Vitamin C, total ascorbic acid | 30.0 mg |
| Thiamin | 0.71 mg |
| Riboflavin | 0.86 mg |
| Niacin | 10.0 mg |
| Pantothenic acid | 5.7 mg |
| Vitamin B-6 | 1.0 mg |
| Folate, total | 200 ug |
| Folic acid | 200 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 340 ug |
| Choline, total | 81.6 mg |
| Vitamin B-12 | 3.0 ug |
| Vitamin B-12, added | 3.0 ug |
| Vitamin A, RAE | 750 ug |
| Retinol | 750 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2500 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 7.1 mg |
| Vitamin E, added | 7.1 mg |
| Vitamin D (D2 + D3), International Units | 200 iu |
| Vitamin D (D2 + D3) | 5.0 ug |
| Vitamin D3 (cholecalciferol) | 5.0 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 | 1.6 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 | 0.62 g |
| SFA 18:0 | 0.93 g |
| Fatty acids, total monounsaturated | 12.1 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 11.6 g |
| MUFA 20:1 | 0.31 g |
| MUFA 22:1 | 0.16 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:3 | 0.06 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 | 21.0 mg |
FAQ
Is Muscle Milk a meal replacement?
While it's nutrient-dense, it's primarily designed as a protein supplement, not a full meal replacement. A balanced meal should include a wider variety of whole foods, fiber, and micronutrients.
Can I use Muscle Milk in baking?
Yes, it's popular in recipes for protein bars, muffins, and pancakes to boost protein content. Be aware that it can affect the texture and moisture of the final product.
What's the difference between Muscle Milk and whey protein?
Muscle Milk often uses a blend of proteins (like calcium and sodium caseinate, whey, and milk protein isolate) for a slower release, while many whey proteins are primarily whey concentrate or isolate for faster absorption.
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 4.11 kcal/g · 44% calories from protein · 7.1 g fiber · 5.7 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.