Is Milkshake a Healthy Drink? The Surprising Truth

December 21, 2025 •

3 min read

According to the Center for Science in the Public Interest, large fast-food milkshakes can contain over 500 calories and high amounts of sugar, making a store-bought milkshake far from a healthy drink. The real answer, however, is much more nuanced and depends entirely on the ingredients and preparation.

Quick Summary

The healthiness of a milkshake depends heavily on its ingredients, not the name itself. Store-bought options are often calorie-dense and high in added sugars, while homemade versions with natural fruits, low-fat dairy, and healthy fats can be nutritious. Context, including ingredients and serving size, determines whether it's a guilt-free treat or an occasional dessert.

Key Points

Homemade vs. Store-bought: Commercial milkshakes are often high in sugar and calories, while homemade versions can be highly nutritious.
Control Ingredients for Health: Use fresh fruit for natural sweetness, low-fat milk, and add sources of protein and healthy fats to boost the nutritional value.
Not a Meal Replacement (Unless Made Right): A homemade milkshake can be a balanced meal or snack, but commercial milkshakes are high-calorie desserts, not meal replacements.
Read Labels Carefully: Always check the nutritional facts on pre-packaged or restaurant milkshakes to understand their sugar and calorie content.
Enjoy in Moderation: Even healthy milkshakes are calorie-dense. Consume them as part of a balanced diet to avoid excessive calorie intake.

The Double-Edged Sword of Milkshakes

When pondering, "Is milkshake a healthy drink?", the answer is a classic case of 'it depends.' The average person thinks of a milkshake as an indulgent, sugary dessert, and they aren't wrong when looking at fast-food options. These can be packed with high-fructose corn syrup, artificial flavors, and excessive fat from ice cream and whipped cream, leading to blood sugar spikes and weight gain. However, the foundational ingredients of a milkshake—milk and fruit—can be exceptionally beneficial, provided they are prepared correctly.

The Negative Nutritional Profile of Commercial Milkshakes

Fast-food and pre-packaged milkshakes are calorie bombs that offer little nutritional value beyond a quick burst of energy from simple sugars. A typical large vanilla shake can contain upwards of 580 calories, 82 grams of carbohydrates, and 51 grams of sugar—80% of the recommended daily value for added sugars. This can have detrimental effects on your health, contributing to:

Weight gain due to empty calories.
Blood sugar instability, which can increase the risk of type 2 diabetes.
Cardiovascular issues from high saturated fat intake.
Potential damage to brain cells due to high sugar intake.

Crafting a Healthier Homemade Milkshake

Fortunately, you have complete control when you make your own milkshake at home. You can transform a sugary dessert into a nutritious, satiating meal or snack. The key is to swap out high-sugar, high-fat ingredients for healthier, nutrient-dense alternatives. A homemade shake offers a balanced mix of macronutrients and essential vitamins and minerals.

For a truly healthy concoction, consider these modifications:

Swap Ice Cream for Frozen Fruit: This adds natural sweetness, fiber, and vitamins while creating a thick, creamy texture without the added sugar.
Choose a Healthy Liquid Base: Opt for low-fat dairy milk, almond milk, oat milk, or coconut milk instead of full-fat versions.
Boost the Protein: Add a scoop of protein powder, Greek yogurt, or nut butter to increase protein content, promote fullness, and aid in muscle recovery.
Incorporate Healthy Fats: A tablespoon of nut butter, chia seeds, or flaxseeds adds healthy fats and fiber, which helps slow down sugar absorption.
Add Nutrient-Rich Extras: Spinach, a pinch of cinnamon, or cocoa powder can enhance both the nutritional profile and flavor.

Homemade vs. Store-Bought Milkshakes: A Nutritional Comparison


Feature	Homemade Milkshake (Optimized)	Store-Bought Milkshake (Commercial)
Calories	Often under 300 calories	Often 500+ calories
Added Sugars	Little to no added sugar (from natural fruit)	Very high, exceeding daily recommendations
Fat Content	Controlled, with potential for healthy fats (nuts, seeds)	High, often from ice cream and cream
Fiber	High, from fruits, seeds, and oats	Very low or none
Protein	Higher, with protein powder, Greek yogurt, or nut butter	Moderate, from the milk base
Nutrient Density	High, packed with vitamins and minerals	Low, primarily empty calories
Digestive Impact	Improved digestion due to fiber	Potential for digestive issues and bloating

The Verdict: Context is Everything

So, can a milkshake be a healthy drink? Absolutely, but only if you take a proactive role in its preparation. Simply relying on the term 'milkshake' to indicate healthiness is a mistake, as commercial varieties are designed for flavor and indulgence, not nutrition. By making them at home with whole-food ingredients, you can control sugar, fat, and calories while maximizing nutrient intake. The healthiest milkshakes are essentially a delicious, fiber-rich, and protein-packed smoothie.

The Role of Milkshakes in a Balanced Diet

It is important to remember that even a healthy milkshake should fit into a balanced dietary pattern. It can serve as a satisfying meal replacement, a post-workout recovery drink, or a nutrient-dense snack. However, it should not be the sole source of nutrients. For maximum benefit, enjoy your homemade, healthy milkshake in moderation as part of a varied diet that includes whole foods, lean proteins, and healthy fats. For those seeking inspiration on healthy eating, a resource like Healthline provides insights on nutritious eating.

Conclusion

In conclusion, the question of whether a milkshake is a healthy drink has no single answer. Commercial milkshakes are typically unhealthy due to excessive sugar and fat. However, a homemade milkshake, crafted with fresh fruit, low-fat milk, and healthy add-ins, can be a highly nutritious and delicious part of a balanced diet. Ultimately, the healthiness of your milkshake is entirely in your hands, determined by the ingredients you choose and the portion size you pour.

Frequently Asked Questions

No, most store-bought milkshakes are not healthy. They are typically loaded with excessive added sugar, calories, and saturated fat, providing little nutritional benefit.

To make a healthier milkshake, use low-fat milk or a plant-based alternative, frozen fruit instead of ice cream, and add protein powder, Greek yogurt, or nut butter for extra nutrients.

Yes, for individuals looking to gain weight, milkshakes can be a calorie-dense option. It is best to create a nutritious version at home using whole milk, nut butter, and high-calorie fruits to ensure healthy weight gain.

A healthy smoothie is an excellent alternative. By blending fruits, vegetables, and a healthy liquid base, you can get a similar texture with much higher fiber and nutrient content and less sugar.

Yes, you can make a milkshake with lactose-free or non-dairy milk alternatives, such as almond, oat, or coconut milk, to enjoy the drink without digestive issues.

Milkshakes made with milk do provide nutrients like calcium and protein. However, commercial versions often have high sugar levels that can outweigh the benefits. Homemade versions offer a better balance of nutrients.

Yes, homemade milkshakes are almost always healthier because you can control the ingredients, significantly reducing or eliminating added sugars, unhealthy fats, and unnecessary calories.