How much protein is in a chikoo shake? A Nutritional Breakdown

November 2, 2025 •

4 min read

A basic chikoo shake, made with milk and the naturally low-protein fruit, typically contains around 6-7 grams of protein per 240g serving. However, this amount is highly variable and depends on the specific ingredients used, making the protein content of a chikoo shake a topic worth exploring for health-conscious individuals.

Quick Summary

This article provides a detailed analysis of the protein content in a standard chikoo shake, differentiating between the fruit's contribution and other ingredients like milk and potential protein boosters. It explores simple methods to create a higher-protein shake and provides a comparative look at different recipes.

Key Points

Low Fruit Protein: The chikoo fruit itself contains very little protein, approximately 0.4 grams per 100g, so it won't be the primary source.
Dairy is Key: Most of the protein in a basic chikoo shake comes from the milk, contributing around 6-7 grams per glass.
Easily Boosted: You can significantly increase the protein by adding ingredients like protein powder, Greek yogurt, nuts, or nut butter.
Recipe Varies: The total protein count is entirely dependent on the recipe and any added ingredients, which can range from moderate to very high.
Balanced Nutrients: While not naturally high in protein, the shake is a good source of fiber, vitamins, and minerals, especially when fortified with other ingredients.
DIY Advantage: Making your own chikoo shake allows for full control over the ingredients, sweetness, and overall nutritional profile to match your health goals.

The Lowdown on Chikoo's Natural Protein

When evaluating how much protein is in a chikoo shake, it is crucial to first understand the nutritional contribution of the main ingredient: the chikoo fruit itself. Also known as sapota, this tropical fruit is not a significant source of protein. In fact, a 100-gram serving of chikoo contains only about 0.4 grams of protein. While the fruit offers other nutritional benefits, such as high fiber, vitamins A and C, and natural sugars for an energy boost, it is not the ingredient that will substantially increase the protein count of your shake. The majority of the protein in a traditional chikoo shake comes from the dairy products used.

The Role of Dairy in Your Shake

A standard chikoo shake recipe typically calls for milk, which is the primary source of protein. A single glass (240g) made with whole milk can contribute a respectable amount of protein, ranging from 6 to 7 grams, depending on the type of milk and the overall recipe. For instance, using full-fat milk will create a creamier, richer shake, while lower-fat milk will slightly alter the fat-to-protein ratio. Substituting milk with Greek yogurt can significantly increase the protein content, while alternatives like almond or oat milk will provide less protein, though they still offer a vegan-friendly option.

Factors Influencing Protein Content

The final protein count of your shake is influenced by several factors beyond just the base ingredients. The amount and type of milk, the addition of nuts, seeds, nut butters, or protein powder all play a role. For example, adding just a handful of almonds or cashews can provide an extra few grams of protein and healthy fats, while a scoop of whey or plant-based protein powder can dramatically boost the total count, often by an additional 15-25 grams. Your personal recipe choices will determine if your chikoo shake is a moderate or high-protein beverage.

How to Supercharge Your Chikoo Shake with Protein

To maximize the protein in your chikoo shake, you can incorporate several nutrient-dense ingredients. Here is a simple list of additions to consider:

Protein Powder: A scoop of unflavored whey or a vanilla-flavored plant-based protein powder blends seamlessly and is one of the most effective ways to boost protein content.
Nuts and Seeds: A tablespoon of almond butter, peanut butter, or a handful of almonds or cashews adds protein, healthy fats, and a creamy texture.
Greek Yogurt: Swapping regular milk for Greek yogurt will make the shake thicker, tangier, and significantly higher in protein.
Chia or Flax Seeds: A tablespoon of chia or flax seeds adds fiber, healthy omega-3 fats, and a modest amount of protein.
Other Fruits: Combining chikoo with other fruits like banana can increase nutrient density, though the protein boost will be minimal.

Chikoo Shake Protein Comparison


Shake Type	Main Protein Sources	Estimated Protein (per serving)	Notes
Basic Chikoo Shake	Milk	6-7 grams	Based on a standard 240g serving with whole milk.
Nut-Boosted Chikoo Shake	Milk, Nuts (Almonds/Cashews)	9-12+ grams	Adds a nutty flavor and creamy texture.
Yogurt-Based Chikoo Shake	Greek Yogurt	15-20+ grams	Thicker consistency with a tangy flavor.
Protein Powder Chikoo Shake	Protein Powder, Milk	20-30+ grams	A dedicated high-protein shake for fitness goals.

Crafting a High-Protein Chikoo Shake Recipe

For those aiming for a significant protein intake, here is a recipe for a protein-packed chikoo shake. It is a delicious way to enjoy the classic flavor while supporting your fitness and nutritional goals.

Ingredients:

2 medium ripe chikoos, peeled and deseeded
1 cup Greek yogurt
1 scoop vanilla or unflavored protein powder
1/4 cup chopped almonds or a tablespoon of almond butter
1/2 cup almond milk (or milk of choice)
2-3 ice cubes (optional)
Pinch of cardamom powder (optional)

Instructions:

Add the peeled and deseeded chikoo to your blender.
Add the Greek yogurt, protein powder, and almond milk.
For extra flavor and richness, add the almond butter or chopped almonds.
If you desire a thicker, colder shake, add the ice cubes.
Add a pinch of cardamom for a traditional Indian flavor profile.
Blend until the mixture is smooth and creamy. Serve immediately for the best taste and texture.

Conclusion: Is a Chikoo Shake a Good Protein Source?

A standard chikoo shake is not inherently a high-protein beverage, as the protein primarily comes from the milk, not the fruit. However, it can be easily transformed into a powerful, high-protein drink with a few simple ingredient additions like protein powder, Greek yogurt, or nuts. By customizing your recipe, you can make a delicious and nutritious shake that not only satisfies your taste buds but also helps you meet your daily protein requirements. Whether you prefer a basic version or a protein-fortified one, the chikoo shake remains a flavorful and healthy treat. For more information on food and nutrition, consider visiting a reputable source like the National Institutes of Health. NIH Dietary Supplement Fact Sheets.

Frequently Asked Questions

In a basic chikoo shake, the primary source of protein is the milk. The chikoo fruit itself contains only a very small amount of protein, making the dairy component the main contributor.

To make your shake higher in protein, you can add ingredients like a scoop of protein powder, a few tablespoons of Greek yogurt, a handful of almonds or cashews, or a scoop of almond or peanut butter.

No, chikoo fruit is not considered a good source of protein. It is primarily known for its high fiber content and natural sugars.

Yes, you can use plant-based milk. However, be aware that alternatives like almond or oat milk contain less protein than dairy milk. You will need to rely more heavily on protein powder, nuts, or seeds to boost the protein content.

Besides protein (from the milk), a chikoo shake is rich in dietary fiber, vitamins A and C, and minerals like calcium and potassium, especially when fortified with nuts and other ingredients.

Yes, adding nuts like almonds or cashews to your chikoo shake will increase both the protein and healthy fat content, resulting in a more nutrient-dense beverage.

A high-protein chikoo shake can be suitable for weight loss, as protein helps with satiety and muscle maintenance. Using low-fat dairy or plant-based milks and skipping added sugar can make it a healthier choice.