Chocolate milk vs protein shake: which is healthier?

Protein shake is more nutrient-dense, scoring 67/100 against 32/100 for chocolate milk. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Chocolate milk

32/100Lower nutrient density

76 kcal per 100 g. 1 cup (240 ml): 250 g

Protein shake

67/100High nutrient density

77 kcal per 100 g. 1 shake: 330 g

Higher score

Which to pick for your goal

Fewer caloriesAbout even76 vs 77 kcal per 100 g
More proteinProtein shake3 vs 10 g per 100 g
More fiberAbout even0.7 vs 0.3 g per 100 g
Less sugarProtein shake9.6 vs 4.6 g per 100 g
More potassiumAbout even169 vs 173 mg per 100 g
Less saturated fatAbout even1.2 vs 1.2 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Chocolate milk, 100 g	Protein shake, 100 g	Chocolate milk, 250 g	Protein shake, 330 g
Calories	76 kcal	77 kcal	190 kcal	254 kcal
Protein	3 g	10 g	7.5 g	33 g
Carbohydrates	12 g	4.9 g	30 g	16 g
Sugars	9.6 g	4.6 g	24 g	15 g
Fiber	0.7 g	0.3 g	1.8 g	0.9 g
Fat	1.9 g	1.9 g	4.8 g	6.4 g
Saturated fat	1.2 g	1.2 g	2.9 g	4 g
Vitamin C	0 mg	0.2 mg	0 mg	0.6 mg
Vitamin A	64 µg	50 µg	160 µg	165 µg
Potassium	169 mg	173 mg	423 mg	570 mg
Iron	0.2 mg	0.1 mg	0.6 mg	0.4 mg
Calcium	109 mg	152 mg	273 mg	501 mg
Magnesium	14 mg	28 mg	35 mg	92 mg
Sodium	66 mg	57 mg	165 mg	188 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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