Do protein shakes count as sugar?: A nutritional guide to sweeteners and labeling

November 2, 2025 •

4 min read

According to Harvard Health, some protein powders contain as much as 23 grams of added sugar per scoop. This fact highlights the critical importance of understanding, do protein shakes count as sugar?—especially when many people consume them as a "healthy" supplement.

Quick Summary

Many commercial protein shakes contain added sugars and sweeteners to enhance flavor, which can negatively impact health goals. Understanding nutrition labels is crucial for choosing options with minimal or no added sugar.

Key Points

Not all shakes are equal: While protein itself is not sugar, many commercial protein shakes contain significant added sugar to enhance flavor and palatability.
Read the label carefully: The key to knowing a shake's sugar content is to check the "Added Sugars" section on the nutrition facts label and scan the ingredients list for hidden sugar names.
Homemade shakes offer control: Making your own shake with unsweetened protein powder and whole-food ingredients gives you total control over the sugar content.
High sugar can have negative effects: Excessive added sugar can cause blood sugar spikes, energy crashes, and may contribute to weight gain and chronic disease over time.
Look for low-sugar options: A good rule of thumb is to choose a product with less than 5 grams of sugar per serving, or opt for products naturally sweetened with stevia or monk fruit.

Unpacking the sugar question

Protein shakes are dietary supplements designed to provide a concentrated dose of protein, which is essential for muscle repair, growth, and overall bodily functions. The simple answer to the question, do protein shakes count as sugar? is no, the protein itself is not a sugar. However, the reality is more complex, as many commercially produced protein shakes and powders contain added sugars to improve taste and texture. For this reason, a shake's total sugar content can vary dramatically depending on the product and how it's prepared.

The two types of sugar in protein shakes

When evaluating a product's sweetness, it's important to distinguish between naturally occurring sugars and added sugars. The Nutrition Facts label now makes this easier by listing them separately.

Naturally Occurring Sugars: These are sugars that are an inherent part of the food source. For example, whey protein is derived from milk and therefore contains some lactose, which is a naturally occurring milk sugar. Similarly, a shake blended with fruit will contain the fruit's natural sugars.
Added Sugars: These are sweeteners added during processing to enhance flavor. They come in many forms, some more deceptive than others. This is the sugar that can contribute to unwanted calories, blood sugar spikes, and weight gain, potentially undermining your health goals.

Common names for hidden sugars

Manufacturers often use alternative names for added sugar to make ingredient lists appear healthier. The following are some common aliases to look for on labels:

Dextrose
Fructose
Maltodextrin
High-fructose corn syrup
Cane juice crystals or evaporated cane juice
Agave nectar
Brown rice syrup

How to decipher a protein shake nutrition label

Reading the nutrition label is the most important step in controlling your sugar intake from protein shakes. The updated FDA Nutrition Facts label helps identify added sugars directly.

A step-by-step guide to label reading

Check the Serving Size: Note the serving size, as all other nutritional information is based on this amount. A single container may have multiple servings.
Scan for Added Sugars: Find the "Added Sugars" line under "Total Sugars." The FDA recommends consuming less than 10% of your daily calories from added sugar. For protein shakes, many experts suggest aiming for less than 5 grams of sugar per serving.
Read the Ingredients List: The first few ingredients listed make up the largest portion of the product. If a sugar variant is near the top of the list, it's a good indication the shake is high in added sugar.
Identify Sweeteners: Look for both caloric sugars and zero-calorie sweeteners, such as stevia, monk fruit, sucralose, or erythritol. While zero-calorie sweeteners won't spike blood sugar, some individuals report digestive issues or other side effects.
Evaluate the Protein Source: Ensure the product uses a high-quality protein source like whey isolate, casein, or a complete plant-based blend (e.g., pea, hemp, and rice). Less reputable brands may use cheaper fillers.

Making an informed choice: Pre-made vs. homemade

When it comes to controlling sugar, your choice between pre-packaged shakes and homemade ones makes a significant difference.

Comparing protein shake options


Feature	Ready-to-Drink Shakes	Protein Powder (Standard Flavored)	Protein Powder (Unsweetened/Natural)
Sugar Content	Often high in added sugar, with some containing over 30g.	Varies widely, but generally contains some form of added sweetener.	Minimal to zero sugar, giving you full control.
Sweeteners Used	Added sugars (like fructose), artificial sweeteners (sucralose), and natural sweeteners (monk fruit).	Artificial sweeteners or blends of natural and artificial sweeteners.	No added sweeteners, or sometimes sweetened with natural alternatives like stevia.
Convenience	Highly convenient; requires no preparation.	Requires mixing with a liquid base; still very convenient for on-the-go.	Highest control over ingredients; may require blending with fruits or other flavorings.
Health Impact	Risk of blood sugar spikes and weight gain due to high added sugar.	Dependent on sugar and additive content; can cause GI distress.	Healthiest option when combined with whole foods; no added sugar or artificial additives.

The health implications of high-sugar protein shakes

Consuming high-sugar protein shakes can negatively impact your health in several ways, potentially counteracting the benefits of the protein itself.

Blood Sugar Spikes and Crashes: Added sugars cause a rapid increase in blood sugar levels, followed by an energy crash. This can affect energy levels and mood throughout the day. In contrast, protein and fiber slow the absorption of glucose, leading to a more gradual, sustained energy release.
Weight Gain: Excessive sugar consumption contributes to unnecessary calories, which can lead to weight gain. Manufacturers often use sugar to make products more palatable, but this can sabotage weight-loss goals.
Long-Term Health Risks: A diet high in added sugar is associated with increased risk of chronic diseases, including insulin resistance, type 2 diabetes, heart disease, and liver problems. Choosing low-sugar options is a key preventive measure.
Digestive Discomfort: Certain sweeteners and additives used in protein shakes can cause digestive issues like bloating, gas, and discomfort, especially for individuals sensitive to lactose or sugar alcohols.

Conclusion: The label is your guide

While pure protein is not sugar, many of the shakes and powders on the market contain a substantial amount of added sugars and artificial sweeteners. These additives can undermine your fitness goals and contribute to negative health outcomes. To make the best choice for your nutritional needs, become an expert label reader, paying close attention to the Added Sugars on the Nutrition Facts panel and scrutinizing the ingredients list for hidden sweeteners. For maximum control over sugar content, opt for unflavored protein powder and customize your shakes with whole-food ingredients like berries, nut butters, and seeds. By choosing wisely, you can enjoy the benefits of protein supplementation without the negative health consequences of excess sugar.

For more information on understanding nutrition labels, visit the FDA's guide on the topic: How to Understand and Use the Nutrition Facts Label.

Frequently Asked Questions

Total sugars includes all sugars in a product, both those naturally occurring in ingredients like fruit and milk (lactose) and those added during processing. Added sugars are explicitly sweeteners put into the product and are listed separately on the nutrition label.

While artificial sweeteners like sucralose and aspartame are zero-calorie, some studies suggest they may affect the gut microbiome or insulin response over time. Additionally, some individuals may experience digestive discomfort like bloating and gas.

Natural sweeteners like stevia and monk fruit are often seen as a healthier alternative to added sugars. They don't contain calories and can be a good option for managing blood sugar, but effects can vary by individual.

Yes, the added sugars in a protein shake can cause a rapid spike in blood sugar levels. However, protein itself slows the absorption of glucose into the bloodstream, resulting in a more gradual and stable rise.

To find a low-sugar option, look for products with less than 5 grams of total sugar and no added sugars listed on the nutrition label. An even safer bet is to use an unflavored protein powder and add your own low-sugar flavorings.

Whey protein, which is derived from milk, contains a small amount of naturally occurring sugar in the form of lactose. However, whey protein isolate contains very little lactose and is naturally very low in sugar.

Yes, mixing protein powder with milk adds naturally occurring milk sugar (lactose) to your shake. To create a lower-sugar shake, you can use water or an unsweetened dairy-free alternative like almond milk instead.