Decoding the Sweetness: How Much Sugar is in an Average Milkshake?

November 10, 2025 •

4 min read

According to a survey by Action on Sugar, some milkshakes sold in high street restaurants can contain up to 39 teaspoons of sugar, a figure that is shockingly over six times the recommended daily amount for a 7- to 10-year-old. These findings raise important questions about how much sugar is in an average milkshake and what that means for our health.

Quick Summary

This article examines the surprisingly high sugar levels found in commercial milkshakes from popular fast-food and restaurant chains. It explores the health consequences of excessive sugar consumption and provides practical, healthier alternatives for preparing a lower-sugar milkshake at home.

Key Points

High Sugar Content: Many commercial milkshakes contain alarmingly high levels of added sugar, often exceeding daily recommendations in a single serving.
Hidden Ingredients: Beyond ice cream and milk, added sugars come from syrups, flavorings, and other toppings, significantly increasing the total sugar and calorie count.
Health Risks: Excessive sugar consumption from milkshakes is linked to weight gain, heart disease, type 2 diabetes, and fatty liver disease.
DIY Control: Making milkshakes at home allows you to control the ingredients and reduce sugar by using low-sugar alternatives like unsweetened milk, Greek yogurt, and berries.
Healthier Alternatives: Incorporating healthy fats (avocado, nut butter) and protein (Greek yogurt) into homemade shakes can help promote satiety and balance blood sugar.
Informed Choices: Knowing the nutritional facts helps make better decisions, reserving commercial milkshakes for rare treats and favoring healthier, homemade versions for regular consumption.

The Surprising Truth Behind the Treat

For many, a milkshake is a comforting, delicious treat, but few realize the extent of the added sugars hidden within these creamy concoctions. Commercial milkshakes from fast-food chains and restaurants are often loaded with sugar, not just from the ice cream and milk, but also from syrups, flavored powders, and other sugary toppings. These are not to be confused with the naturally occurring lactose in milk, but rather the highly concentrated 'free sugars' that contribute to a massive and often overlooked calorie load. A medium chocolate shake from McDonald's can contain 67 grams of total sugars, with 54 grams being added sugars—that's more than double the recommended daily added sugar intake for many adults.

Dissecting the Ingredients

A typical commercial milkshake is an assembly of sugar-laden components. The base is often a soft-serve mix that already contains high levels of sugar, rather than pure ice cream. This is then blended with high-fructose corn syrup or other sugary flavorings, and often finished with whipped cream and more sweet toppings. The larger the size, the more of these ingredients are included, exponentially increasing the sugar and calorie count. For instance, a large shake from Shake Shack can contain over 100 grams of sugar, depending on the flavor and toppings. This consumption of liquid calories can easily exceed an entire day's recommended sugar intake in a single sitting, without providing much satiety.

A Comparative Look at Milkshake Sugar Content

To understand the vast disparity in sugar content, comparing offerings from different brands is essential. Even within the same brand, the size and flavor significantly impact the nutritional profile.


Brand	Flavor	Serving Size	Total Sugars (g)	Added Sugars (g)
McDonald's	Chocolate	Small	67	54
McDonald's (UK)	Vanilla	Medium	60	-
Burger King (Estonia)	Vanilla	One serving (330 g)	52	-
Shake Shack	Black & White	Regular	87	-
Five Guys	Base + Banana + Chocolate	One serving	149	-

The comparison table reveals that a single shake from some chains can contain upwards of 100 grams of sugar, demonstrating the wide range and often alarmingly high levels of sugar present. The Five Guys example, based on an Action on Sugar survey, is a particularly stark illustration of how added flavorings can dramatically increase the sugar load.

The Health Consequences of Excessive Sugar Intake

Consuming excessive amounts of added sugar, such as that found in many commercial milkshakes, can have a range of negative health effects. The liver metabolizes this excess sugar into fat, a process that can lead to weight gain, high blood pressure, and chronic inflammation. Over time, this can contribute to serious health conditions.

Potential Health Risks Associated with High Sugar Intake:

Weight Gain and Obesity: The high-calorie, low-satiety nature of sugary drinks makes it easy to consume more calories than needed, leading to weight gain and an increased risk of obesity.
Heart Disease: A high-sugar diet is associated with an increased risk of heart disease due to high blood pressure, inflammation, and elevated triglyceride levels.
Type 2 Diabetes: Regular consumption of sugar-sweetened beverages can drive insulin resistance, a key risk factor for developing type 2 diabetes.
Fatty Liver Disease: The liver's processing of high levels of fructose can lead to nonalcoholic fatty liver disease.
Dental Health Issues: Sugar provides fuel for bacteria in the mouth, which produces acid that damages tooth enamel and causes decay.

Creating Your Own Healthier Milkshake

Fortunately, it is possible to enjoy a creamy, delicious shake without the shocking amount of sugar. Making a milkshake at home gives you complete control over the ingredients, allowing you to prioritize nutrition without sacrificing flavor.

Low-Sugar Milkshake Ingredients:

Use Low-Sugar Liquids: Instead of whole milk or high-sugar ice cream, opt for unsweetened plant-based milks like almond or oat milk. Water is also an option for a less creamy, low-sugar shake.
Add Low-Sugar Fruits: Swap high-sugar fruits like bananas and mangoes for low-sugar, antioxidant-rich berries like raspberries, strawberries, or blueberries. Freezing the fruit beforehand can create a thicker consistency.
Choose Healthy Fats: Ingredients like avocado, nut butter, or seeds can add creaminess and healthy fats, which help slow sugar absorption. Be mindful of portion sizes to keep the calorie count in check.
Boost Protein: Adding Greek yogurt, protein powder, or nut butter can increase protein content, promoting satiety and balancing blood sugar levels.
Utilize Natural Sweeteners (in moderation): Stevia or xylitol are low-calorie sweeteners that can be used sparingly. A ripe banana can also add natural sweetness without resorting to added sugars.
Add Flavorful Spices: Spices like cinnamon or vanilla extract can add flavor without sugar.

The Takeaway: From Indulgence to Intentional Choice

The high-sugar content in commercial milkshakes is a clear nutritional concern, contributing to a host of health risks including weight gain, heart disease, and diabetes. The key is to be informed and to make conscious choices. While a commercial shake may be an occasional indulgence, transitioning to homemade, lower-sugar versions offers a much healthier way to enjoy this classic treat. By being savvy about your ingredients, you can control your sugar intake and still satisfy your cravings deliciously.

For more detailed information on the health implications of high sugar intake, explore resources from the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

The sugar content varies widely by brand and size, but a medium shake can easily contain over 60 grams of sugar. Some larger or more elaborate 'freakshakes' can contain significantly more, with some exceeding 100 grams.

No, a small portion comes from naturally occurring lactose in milk and fruit (if added). However, the majority of the sugar in commercial milkshakes is added sugar from ice cream, syrups, and flavorings.

To make a healthier milkshake, use unsweetened plant-based milk or skim milk, opt for low-sugar fruits like berries, and use natural sweeteners like stevia or a small amount of ripe banana. Adding Greek yogurt or nut butter can also improve texture and add protein.

Regularly consuming high-sugar drinks like milkshakes can lead to weight gain, obesity, and an increased risk of chronic diseases such as heart disease, type 2 diabetes, and fatty liver disease.

Yes, excessive added sugar can contribute to weight gain, high blood pressure, and inflammation, increasing the risk of serious health conditions over time.

The dairy components of a milkshake can provide some protein and calcium. However, these benefits are often overshadowed by the excessive amounts of added sugar and calories in commercial versions.

Many 'healthy' smoothies from cafes and juice bars can be very high in sugar, especially if they use fruit juice or large quantities of high-sugar fruits. It is important to check the nutritional information or ask about the ingredients.