Milkshake
How Many Calories in a Milkshake? Nutrition and Benefits
A milkshake is a creamy, blended beverage typically made with milk, ice cream, and flavorings such as vanilla, chocolate, or fruit. Popularized in early 20th‑century American diners, milkshakes are now enjoyed worldwide in countless variations—from classic vanilla to protein‑boosted and dairy‑free options.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 ml | 140 kcal | 18 g | 3.5 g | 5.5 g | 0 g | 60 mg |
| 2 | 1 serving (350 ml) | 490 kcal | 63 g | 12 g | 19 g | 0 g | 210 mg |
Health Benefits of Milkshakes
- Can provide calcium, vitamin D (if fortified), and vitamin B12 from dairy or fortified plant milks.
- Offers quick energy from carbohydrates—useful before or after activity.
- Customizable: adding fruit, nut butter, or seeds can boost fiber, minerals, and healthy fats.
- Helpful for those needing higher calorie intake when made with nutrient-dense ingredients.
- When prepared with yogurt or protein-rich milk, it can support satiety.
Milkshake Consumption Tips
- Lighten it up with frozen fruit or yogurt; use less ice cream or choose lighter varieties.
- Opt for low‑fat or lactose‑free milk, or unsweetened plant milks (soy, oat, almond) to suit preferences.
- Limit added sugars and syrups; sweeten naturally with banana, dates, or berries.
- Add protein (Greek yogurt, cottage cheese, or protein powder) to balance macros.
- Keep portions moderate (about 300–350 ml) and enjoy as part of a balanced meal or snack.
- For extra nutrients, blend in spinach, cocoa, chia, or flax; top with a small amount of nuts or granola.