Are Protein Shakes Considered Ultra-Processed Food? A Comprehensive Guide

October 11, 2025 •

4 min read

According to research published in The BMJ, higher consumption of ultra-processed foods (UPFs) is associated with an increased risk of chronic diseases. Given this, many people wonder: are protein shakes considered ultra-processed food?

Quick Summary

Many protein shakes and powders are indeed classified as ultra-processed due to industrial processing and added ingredients like sweeteners and emulsifiers. The health implications vary depending on the product, emphasizing the importance of reading labels and choosing whole-food alternatives when possible.

Key Points

Not All Shakes Are Equal: Many commercial protein shakes and powders are classified as ultra-processed foods (UPFs) due to the addition of sweeteners, emulsifiers, and artificial flavors.
Read the Label: Look for products with short ingredient lists and avoid those with unfamiliar additives like gums, thickeners, and artificial sweeteners.
Whole Foods Offer More: Unlike protein shakes, whole foods like Greek yogurt, eggs, and lean meats provide a wider range of essential nutrients, fiber, and healthy fats.
Convenience vs. Nutrition: While shakes offer speed and convenience, a whole-food diet provides superior, long-term health benefits, including better satiety and reduced risk of chronic diseases.
DIY Is Best: For maximum control over ingredients, make your own protein shake at home using minimally processed components like plain yogurt, fresh fruit, and unflavored protein powder.
Consider Context: An occasional UPF shake is unlikely to cause harm, but a diet dominated by them can displace more nutritious whole foods. It's about finding balance and prioritizing whole-food nutrition.

The NOVA Classification System: Understanding Ultra-Processed Foods

To determine if protein shakes are ultra-processed, it helps to understand the NOVA classification system, a widely used framework that categorizes foods based on their degree of processing.

Group 1: Unprocessed or minimally processed foods. These are whole foods in their natural state or with minimal alterations, such as fresh fruits, vegetables, eggs, and plain meat.
Group 2: Processed culinary ingredients. This includes items derived from Group 1 foods through processes like pressing or milling, such as oils, sugar, and salt.
Group 3: Processed foods. These are simple products made by adding Group 2 ingredients to Group 1 foods, for instance, canned vegetables or salted nuts.
Group 4: Ultra-processed foods (UPFs). This category includes industrial formulations with five or more ingredients, often containing additives, emulsifiers, artificial flavors, and sweeteners. These products are generally cheap to make, hyper-palatable, and have a long shelf life.

The Case for Protein Shakes as Ultra-Processed

Under the NOVA system, many commercial protein powders and pre-mixed shakes fall squarely into the ultra-processed category. While protein isolate itself is a highly processed ingredient, it is the addition of other industrial components that truly defines a product as a UPF.

Here’s why many protein shakes and powders are considered ultra-processed:

Added Sweeteners and Flavors: Many popular shakes are loaded with artificial sweeteners (like sucralose or aspartame) or refined sugars to enhance taste, making them highly palatable but less nutritious.
Emulsifiers and Thickeners: To achieve a desirable texture and mixability, ingredients such as soy lecithin, xanthan gum, and carrageenan are often added. While generally recognized as safe, these additives further contribute to the ultra-processed nature of the product.
Fortification and Additives: Some powders are fortified with synthetic vitamins and minerals to replace nutrients lost during processing. The inclusion of these non-culinary ingredients is a key marker of a UPF.

How to Identify an Ultra-Processed Protein Shake

Reading the ingredient label is the most effective way to determine a product's processing level. Here’s what to look for:

Long Ingredient Lists: Minimally processed foods have short, recognizable ingredient lists. If the list is long and filled with unfamiliar chemical names, it's likely a UPF.
Cosmetic Additives: Look for ingredients that improve texture, flavor, or shelf life but offer no nutritional value. Examples include flavorings, emulsifiers, sweeteners, and thickeners.
Third-Party Certification: Look for seals from reputable third-party organizations like NSF International or Informed Choice. While these certifications primarily ensure safety and content accuracy, brands that invest in this often prioritize higher quality, minimally processed ingredients.

Protein Shakes vs. Whole Foods: A Nutritional Comparison


Feature	Ultra-Processed Protein Shake	Minimally Processed Whole Foods (e.g., Greek yogurt, eggs)
Nutrient Profile	Concentrated protein, often lacking other essential nutrients, fiber, and healthy fats. Synthetic vitamins may be added.	Contains a full spectrum of vitamins, minerals, fiber, and healthy fats that work synergistically for the body.
Digestion & Satiety	Absorbed quickly, which is beneficial post-workout but offers less satiety. Can lead to increased cravings.	Requires more energy to digest, offering greater thermic effect and longer-lasting fullness.
Convenience	Excellent for quick consumption on the go, especially for those with hectic schedules.	Requires preparation time but can be convenient when pre-portioned (e.g., hard-boiled eggs, yogurt cups).
Ingredient Purity	May contain additives, artificial ingredients, and hidden sugars, potentially impacting gut health.	Composed of natural, recognizable ingredients with minimal or no added chemicals.
Health Impact	Frequent consumption linked to higher calorie intake and chronic disease risks.	Supports overall health, provides robust nutrition, and minimizes exposure to industrial additives.

Smarter Protein Choices: Minimally Processed Options

Reducing ultra-processed food intake doesn't mean sacrificing protein. Here are some minimally processed options:

Plain Dairy: Plain Greek yogurt, cottage cheese, and low-fat milk are excellent protein sources. Opt for plain varieties and add your own fruit for flavor.
Plant-Based Proteins: Beans, lentils, chickpeas, tofu, and edamame are fantastic, nutrient-dense protein sources.
Lean Meats and Fish: Fresh chicken, fish, and lean cuts of beef provide high-quality, whole-food protein.
Eggs: A versatile and complete protein source, offering essential amino acids and micronutrients.

DIY Protein Shakes: Simple and Natural

To avoid ultra-processed commercial shakes, consider making your own with whole-food ingredients:

Berry & Yogurt Shake: Blend plain Greek yogurt, frozen berries, a handful of spinach, and a splash of milk or water for a nutrient-dense option.
Peanut Butter & Banana Shake: Combine a frozen banana, a spoonful of natural peanut butter, and milk for a satisfying and flavorful shake.
Customized Powder Shake: If using protein powder, choose an unflavored or minimally sweetened variety. Combine it with whole-food ingredients like oats, seeds, and fruit.

Conclusion: Navigating the Protein Shake Spectrum

Ultimately, whether a protein shake is ultra-processed depends on its ingredients and the level of industrial refinement. While many commercial options are technically ultra-processed due to additives and flavorings, not all processing is inherently bad, and the occasional shake can be a convenient protein source. However, a diet based primarily on whole, minimally processed foods is superior for long-term health and provides a broader range of nutrients, fiber, and other beneficial compounds. By reading labels and prioritizing whole foods, consumers can make informed choices that best support their nutritional goals.

For more information on the distinctions between processed foods, refer to the guidance from the Food Standards Agency on the NOVA classification system.

Frequently Asked Questions

A protein shake is considered ultra-processed when it contains industrial formulations, including additives like sweeteners, emulsifiers, flavorings, and thickeners, which alter the food's natural state and enhance its shelf life and palatability.

Whey protein powder is a highly processed ingredient, but it's the addition of sweeteners, flavorings, and other cosmetic additives that moves many commercial whey protein products into the ultra-processed category under the NOVA classification.

The primary benefit is convenience and a quick source of protein. However, relying on them often means missing out on the broader nutrient profile, fiber, and other beneficial compounds found in whole foods.

Minimally processed protein alternatives include plain Greek yogurt, low-fat cottage cheese, eggs, fresh meat, fish, and legumes like lentils and beans.

To make a healthier, less processed shake, use ingredients like plain Greek yogurt, fresh or frozen fruit, nuts or seeds, and unflavored protein powder. Avoid added sugars and artificial sweeteners.

No. While many popular brands use artificial sweeteners and emulsifiers, there are 'cleaner' protein powders on the market. Look for those with short, recognizable ingredient lists and third-party certifications.

For overall health, getting protein from whole foods is generally better because it provides a full spectrum of nutrients and fiber. Protein shakes can be useful for convenience or specific post-workout needs, but shouldn't replace real food.