Do Milkshakes Have a Lot of Protein? An In-depth Nutritional Guide

December 12, 2025 •

4 min read

While standard restaurant milkshakes typically contain some protein from milk and ice cream, it's often a modest amount overshadowed by high sugar and fat content. Do milkshakes have a lot of protein depends heavily on the recipe and ingredients used, with traditional versions being a poor source for serious protein goals compared to a dedicated protein shake.

Quick Summary

This guide breaks down the protein content in different types of milkshakes, explains why traditional versions are not high-protein, and offers practical strategies for creating high-protein shakes at home using specific, nutrient-dense ingredients.

Key Points

Traditional Milkshakes Lack High Protein: Standard diner-style milkshakes, while containing some protein from milk and ice cream, are primarily high in sugar and fat, making them poor sources of protein.
Protein Varies by Ingredients: The protein content is highly dependent on the recipe; homemade shakes using high-protein ingredients can be significantly more nutritious than traditional dessert versions.
Easy to Customize: Adding ingredients like Greek yogurt, cottage cheese, protein powder, or nut butter can drastically increase the protein count and improve overall nutritional value.
High-Protein Alternatives: Greek yogurt and cottage cheese offer high protein with less sugar compared to ice cream, serving as excellent, creamy bases for healthier shakes.
Boost Protein with Add-ins: A scoop of whey or plant-based protein powder is the most direct method to increase protein, often adding 20-25 grams per serving.
Consider the Calorie and Sugar Trade-off: High-sugar and high-fat milkshakes offer a poor nutritional trade-off for their modest protein content, potentially hindering health goals.
Not a Replacement for a Balanced Diet: While a customized high-protein shake can be a great meal replacement or post-workout drink, it should not replace a balanced diet.

Understanding the Basic Protein Content

The protein content of a milkshake starts with its base ingredients: milk and ice cream. A standard 8-ounce serving of milk contains about 8 grams of protein. Ice cream, however, varies widely but generally contains a lower protein concentration, contributing mostly fat and sugar. A typical diner milkshake, made with whole milk and ice cream, might yield anywhere from 9 to 14 grams of protein, depending on the serving size. While this provides some protein, it is far from what is considered a 'high-protein' beverage, especially when balanced against its high caloric and sugar load. For comparison, a 20-ounce high-protein smoothie can contain over 30 grams of protein, while a traditional milkshake's protein is often a fraction of its total nutritional profile, which is dominated by carbohydrates and fat.

The Impact of High Sugar and Fat

One of the main issues with relying on traditional milkshakes for protein is the high amount of fat and sugar that comes with it. The sugar content can cause a rapid spike in blood sugar, followed by a crash, which is counterproductive for sustained energy or appetite control. The high saturated fat content can also be detrimental to cardiovascular health if consumed regularly. Furthermore, the empty calories provided by the excessive sugar and fat can lead to weight gain without providing the satiety that a high-protein meal offers. This is why a simple milkshake should be viewed as a dessert rather than a health drink or a high-protein meal replacement.

Customizing Your Milkshake for More Protein

Fortunately, for those who enjoy the creamy texture and flavor of a milkshake but want a healthier, more protein-packed version, customization is the answer. By substituting high-sugar, high-fat ingredients with healthier, protein-rich alternatives, you can significantly increase the nutritional value.

A Better Base: Greek Yogurt and Cottage Cheese

One of the most effective ways to boost protein is by replacing some or all of the ice cream with Greek yogurt or cottage cheese. Both are excellent sources of protein. A half-cup of cottage cheese can add over 12 grams of protein, and it blends surprisingly well for a smooth texture. Greek yogurt adds a tangy flavor and a smooth, thick consistency, delivering around 17 grams of protein per 6-ounce serving.

Blending in a Protein Powder

Adding a scoop of protein powder is the most direct way to increase the protein content. A standard scoop of whey or plant-based protein powder can contribute an additional 20 to 25 grams of protein with minimal extra calories, fat, or sugar. This makes it possible to create a shake with a protein content comparable to, or even exceeding, a traditional meal. For the creamiest result, using a vanilla or unflavored protein powder with complementing ingredients works best.

Other Protein-Boosting Ingredients

Nut Butter: A tablespoon or two of peanut butter, almond butter, or another nut butter not only adds flavor but also healthy fats and about 4-8 grams of protein.
Seeds: Adding a tablespoon of chia seeds or hemp seeds can increase the protein and fiber content, providing satiety. Hemp seeds, for example, offer around 3 grams of protein per tablespoon.
Dry Milk Powder: For an extra protein boost without changing the flavor too much, adding a quarter cup of dry milk powder can provide another 8 grams of protein.

Comparison Table: Standard Milkshake vs. High-Protein Shake


Feature	Traditional Milkshake	High-Protein Milkshake
Primary Ingredients	Whole milk, full-fat ice cream, syrups	Low-fat milk or alternative milk, Greek yogurt or cottage cheese, protein powder, nut butter, fruit
Protein Content	9-14 grams (often less than 15% of total calories)	25-45+ grams (often over 30% of total calories)
Sugar Content	Very high (typically 50-100+ grams)	Low to moderate (natural sugars from fruit, minimal added sugar)
Fat Content	High, often with saturated fats from ice cream	Lower, with healthy fats from nuts and seeds
Calorie Count	Often 400-600+ calories	Varies, but can be managed for calorie goals
Ideal Use Case	Occasional dessert or indulgent treat	Post-workout recovery, meal replacement, or nutrient-dense snack

Conclusion: The Final Verdict

So, do milkshakes have a lot of protein? The definitive answer is: it depends entirely on the milkshake. A traditional, store-bought or diner-style milkshake is primarily a high-sugar, high-fat dessert with a moderate amount of protein that is often nutritionally insignificant compared to its other components. However, a custom-made shake using high-protein ingredients like Greek yogurt, protein powder, nut butters, and seeds can become a highly effective, protein-dense beverage suitable for post-workout recovery or as a nutritious meal replacement. By being mindful of your ingredient choices, you can transform an indulgent treat into a healthy and functional part of your diet. For more information on dietary sources of protein, consult reliable sources like the USDA's FoodData Central.

Note: When using protein powder and making your own shakes, be sure to check the nutritional information of your specific ingredients, as brands and flavors can vary greatly in their content of protein, carbs, fats, and sugars.

How to Create Your Own Protein-Packed Milkshake

To help you get started, here is a simple recipe for a customizable, protein-boosted shake:

Ingredients:

1 cup of milk (low-fat, skim, or unsweetened almond/soy)
1-2 scoops of vanilla or chocolate protein powder
1/2 cup of plain Greek yogurt
1 frozen banana
1 tbsp of peanut butter
Ice cubes (optional, for thickness)

Instructions:

Add all ingredients to a high-powered blender.
Blend until completely smooth and creamy.
Pour into a glass and enjoy immediately.

This simple formula provides a creamy, delicious, and nutrient-dense beverage that is a far cry from the sugar-laden milkshakes of the past. Experiment with different fruits, nut butters, and seeds to find your perfect high-protein combination.

Frequently Asked Questions

No, a regular milkshake is not a good source of protein for muscle building. While it contains some protein from milk, the high levels of sugar and fat overshadow this, making it less effective for building muscle compared to a dedicated protein shake.

To increase the protein in your homemade milkshake, add a scoop of protein powder, use Greek yogurt or cottage cheese as a base, and mix in ingredients like nut butter, hemp seeds, or dry milk powder.

Yes, a customized, high-protein milkshake made with wholesome ingredients can be a nutritious and filling meal replacement, especially when balanced with healthy fats and fiber from fruits, nuts, and seeds.

A traditional milkshake typically has a lower protein content and is high in sugar and fat, whereas a protein shake is specifically formulated with protein powder to maximize protein content with fewer carbohydrates and fats.

Using milk for a protein shake will increase its protein content and result in a creamier texture. Water is a better option for those looking to reduce calories and fat.

Yes, you can make a high-protein milkshake without protein powder by using a base of Greek yogurt or cottage cheese and blending in ingredients like nut butter, seeds, and dry milk powder.

No, fast-food milkshakes are not a high-protein food. While they contain a small amount of protein from dairy, they are typically packed with excessive sugar and empty calories.