How healthy is protein shake?
Is protein shake healthy? Yes, if you need extra protein. Protein shake scores 67/100 on the HowHealthyIs Score: 100 g provides 77 kcal, 10 g protein and 152 mg calcium. A whey protein shake made with milk delivers a large dose of protein in one glass, plus calcium from the milk. It is a convenient supplement, not something most people need if meals already cover protein. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Protein shake ranks higher than 67% of them.
Counts in favor (% daily value per 100 kcal)
- Protein26%
- Calcium15%
- Magnesium9%
- Vitamin A7%
- Potassium5%
- Fiber1%
- Iron1%
- Vitamin C0%
- Vitamin E0%
Counts against
- Saturated fat8%
- Added sugars0%
- Sodium3%
Raw NRF9.3: 65 minus 11 = 54. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in protein shake?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 77 kcal | 254 kcal | |
| Protein | 10 g | 33 g | 67% |
| Carbohydrates | 4.9 g | 16 g | 6% |
| Fiber | 0.3 g | 0.9 g | 3% |
| Sugars | 4.6 g | 15 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 1.9 g | 6.4 g | 8% |
| Saturated fat | 1.2 g | 4 g | 20% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 50 µg | 165 µg | 18% |
| Vitamin C | 0.2 mg | 0.6 mg | 1% |
| Vitamin D | 1.1 µg | 3.6 µg | 18% |
| Vitamin E | <0.1 mg | <0.1 mg | 1% |
| Vitamin K | 0.2 µg | 0.6 µg | 0% |
| Vitamin B12 | 0.7 µg | 2.3 µg | 96% |
| Folate | 7.5 µg | 25 µg | 6% |
| Minerals | |||
| Calcium | 152 mg | 501 mg | 39% |
| Iron | 0.1 mg | 0.4 mg | 2% |
| Potassium | 173 mg | 570 mg | 12% |
| Magnesium | 28 mg | 92 mg | 22% |
| Zinc | 1 mg | 3.3 mg | 30% |
| Sodium | 57 mg | 188 mg | 8% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard protein shake?
We estimate protein shake from this standard recipe (one serving, about 330 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled with plain whey-based protein powder and 2% milk; flavored powders add sugar or sweeteners.
| Ingredient | Amount |
|---|---|
| 1 scoop whey protein powder | 30 g |
| 2% milk | 300 g |
Why is protein shake good for you?
- 2.3 µg vitamin B12 in 1 shake, 96% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 33 g protein in 1 shake, 67% of the daily value. Protein contributes to the maintenance of muscle mass.
- 501 mg calcium in 1 shake, 39% of the daily value. Calcium is needed for the maintenance of normal bones.
Good ways to use it
- After strength training if meals are low in protein
- A quick breakfast with a banana
What should you watch out for?
- Powders vary widely; some contain added sugar, sweeteners or caffeine. Not suitable for people with milk allergy.
Which drinks score higher?
Other drinks with more nutrition per calorie. Variety matters more than picking one winner.