The classic diner debate between a rich, toasty malt and a sweet, creamy milkshake has captivated dessert lovers for decades. But beyond the flavor, many wonder about the nutritional differences. The answer is nuanced and depends heavily on the specific recipe and portion size. While a malt might have a slight edge in some nutritional categories, neither is a health food, and both should be enjoyed as an occasional indulgence.
The Fundamental Difference: Malted Milk Powder
The key distinction between a malt and a milkshake is the addition of malted milk powder. A standard milkshake is a blend of milk, ice cream, and flavorings like syrups or fruit. A malt is essentially a milkshake with malted milk powder mixed in. This powder is made from malted barley, wheat flour, and evaporated milk solids, which gives malts a distinctive nutty, savory, and toasty flavor. This ingredient also gives malts a thicker consistency than shakes and contributes a few additional nutrients.
The Nutritional Breakdown: Malts vs. Shakes
From a health perspective, the differences largely boil down to ingredients and preparation. In general, shakes tend to contain more added sugar, while malts have a slightly more complex nutritional profile due to the malt powder.
Calories and Sugar
Excess sugar is a major concern with both beverages. Fast-food and commercial shakes are notorious for their high sugar content, sometimes exceeding three times the daily recommended limit. While malts are still sweet treats, some analyses suggest they have significantly less added sugar than their shake counterparts. However, the total calorie count can be similar for both, depending on the size and amount of ice cream used.
Fat Content
Both shakes and malts typically contain high levels of saturated fat due to the use of full-fat ice cream and milk. Regular consumption of high-saturated-fat foods can raise LDL ('bad') cholesterol levels and increase the risk of heart disease. While malts may have slightly more fat per 100g according to some comparative analyses, the overall difference is not significant enough to declare one healthier than the other based on fat alone.
Vitamins and Minerals
Neither beverage can be considered a truly nutritious option, but there are minor differences in their micronutrient profiles. Malts get a slight boost in some minerals and vitamins from the malted barley.
- Malts are often higher in: Selenium, magnesium, iron, zinc, manganese, and certain B vitamins. The malted barley also contributes antioxidants.
- Shakes are often higher in: Calcium and vitamin D, primarily due to the larger proportion of milk and ice cream.
Comparison Table: Malt vs. Shake (per 100g, general estimate)
| Nutrient | Malt (approx.) | Shake (approx.) | Key Difference |
|---|---|---|---|
| Calories | 85 kcal | 112 kcal | Shake slightly higher |
| Sugar | ~11 g | ~18 g | Shake significantly higher |
| Fat | ~3.3 g | ~3.0 g | Very similar overall |
| Saturated Fat | ~1.9 g | ~1.9 g | Very similar overall |
| Protein | ~3.4 g | ~3.9 g | Very similar overall |
| Calcium | ~98 mg | ~146 mg | Shake higher |
| Magnesium | ~15 mg | ~12 mg | Malt slightly higher |
| Vitamin D | Trace | Present | Shake has more |
| Selenium | ~5.4 µg | ~2.3 µg | Malt significantly higher |
*Note: Nutritional content varies widely based on specific ingredients and portion size.
The Verdict: The Importance of Moderation and Preparation
The most important takeaway is that while malts may have a marginally better nutritional profile due to lower sugar and added micronutrients, neither is a health food. The primary factor influencing health impact is moderation. Forgo the mega-sized freakshakes and opt for a smaller, homemade version instead.
Making a Healthier Malt or Shake
If you want to enjoy a treat without all the empty calories, there are several ways to cut down on sugar and fat.
- Use better ingredients: Substitute full-fat ice cream with a lower-fat version or frozen yogurt.
- Control the sugar: Avoid artificial syrups, and control the amount of added sugar.
- Try a homemade version: Use low-fat milk, a quality malt powder, and reduced-sugar ice cream for a customizable treat. You can also use non-dairy alternatives and natural sweeteners.
- Add other nutrients: Blend in some banana, almond butter, or plant-based protein powder to boost the nutritional value and increase satiety.
Conclusion
In the battle of are malts healthier than shakes?, malts technically win by a small margin due to their potentially lower sugar content and extra nutrients from the malted powder. However, this is heavily dependent on how the drink is made. Both beverages are rich, high-calorie treats meant for occasional enjoyment, not regular consumption as part of a healthy diet. For the most beneficial option, focus on mindful consumption and consider healthier, homemade alternatives that cut down on excess fat and sugar without sacrificing flavor.
