Quick Answer
Milkshakes are high in carbs due to their main ingredients like ice cream, milk, and sweeteners. A 16 oz milkshake can contain around 130 grams of carbs, coming mostly from added sugar and lactose in the dairy products. Milkshakes are considered high carb because they exceed the recommended daily intake of carbs for most people.
Are Milkshakes High in Sugar?
Yes, milkshakes are high in sugar. The main source of sugar in milkshakes is added sugar from ingredients like ice cream, flavored syrups, and sweetened whipped cream. Just a 16 oz vanilla milkshake made with ice cream can contain around 70-80 grams of added sugar. The American Heart Association recommends limiting added sugar to no more than 25 grams per day for women and 36 grams for men. With almost triple the daily limit in one milkshake alone, the drink is rightfully considered high sugar.
Specific Sugar Content of Milkshake Ingredients
Ice cream – A 1/2 cup serving of vanilla ice cream contains around 12-15 grams of sugar depending on the brand. This sugar is a mix of naturally occurring milk sugar (lactose) and added sugar.
Milk – 1 cup of whole milk contains around 12 grams of naturally occurring milk sugar (lactose).
Sweetened whipped cream – Whipped cream is often flavored with vanilla and sugar. 2 tablespoons can have around 2 grams of sugar.
Chocolate syrup – 2 tablespoons of chocolate syrup can contain 12 grams of added sugar.
Sweetened cocoa powder – 2 tablespoons of sweetened cocoa powder may contain around 7 grams of added sugar.
Milkshake syrups like caramel, strawberry, chocolate – Often packed with added sugar, 2 tablespoons contain around 15 grams.
Candy pieces or cookies – Milkshake add-ins like Oreo cookies or chocolate candy pieces also boost the sugar content.
As you can see, the ingredients in milkshakes quickly add up in sugar grams. Even without adding syrups or candy, a milkshake made with ice cream and milk easily delivers over 35 grams of sugars in a small 16 oz serving.
Are Milkshakes High in Calories?
Yes, milkshakes tend to be very high in calories due to their high fat and sugar content. An average 16-20 oz restaurant milkshake made with ice cream contains between 500-1,000 calories.
A McDonald’s 16 oz vanilla milkshake has 530 calories. Comparable shakes from Burger King and Wendy’s deliver over 800 calories for a large.
Shakes made with frozen yogurt tend to be lower in calories, with averages between 300-500 calories for 16-20 oz portions. Still, these amounts are considered high for a single beverage.
To put this in perspective, the USDA recommends a daily calorie intake around 2000 for most moderately active women and 2500 for men. So a large restaurant milkshake can deliver almost half your total daily needs in just one drink!
Calories in Common Milkshake Ingredients
Here are the calorie counts* for standard milkshake ingredients:
– 1 cup whole milk: 150 calories
– 1/2 cup ice cream: 145 calories
– 2 tablespoons chocolate syrup: 120 calories
– Whipped cream (2 tablespoons): 25 calories
– 2 Oreo cookies: 140 calories
*Values are estimates and can vary by brand.
As you can see, the calories add up fast. Even a shake made with just milk and ice cream comes to nearly 300 calories in a 16 oz serving. Add syrups, whipped cream and other extras, and the calories quickly mount.
Are Milkshakes High in Fat?
Definitely. The high fat content of ice cream is a major contributor to the high calorie count of milkshakes.
Here are the amounts of fat in common milkshake ingredients:
– 1/2 cup ice cream: 7-10g fat
– 1 cup whole milk: 8g fat
– 2 tbsp chocolate syrup: 0g fat
– Whipped cream (2 tbsp): 2g fat
– 2 Oreo cookies: 7g fat
While milk and syrups add some fat, ice cream is by far the biggest source in most shakes. Just 1/2 cup of ice cream contributes at least 7 grams of fat – over 10% of your recommended daily intake – to your milkshake.
Most of the fat in ice cream comes from cream, which is high in saturated fat. The American Heart Association recommends limiting saturated fat to no more than 13 grams daily. With just one indulgent shake delivering at least half your limit, it’s best to enjoy these treats in moderation.
Are Milkshakes High in Carbs?
Yes, milkshakes can be very high in carbohydrates. A 16-20 oz shake made with ice cream contains around 60-130 grams of carbs.
The main sources of carbs are:
– Lactose (milk sugar) from the milk and ice cream
– Added sugar from sweeteners, syrups, and mixes
– Small amounts from the cookies or candy pieces added
To put this into perspective, the Dietary Guidelines for Americans recommend limiting added sugar to no more than 50 grams daily. Just a single milkshake can easily meet and exceed your limit depending on size and ingredients used.
For total carbs, the recommended daily intake is around 225-325 grams per day. Again, a milkshake can provide at least half your total recommended carb limit in one drink.
Carb Counts* of Common Milkshake Ingredients
– 1 cup whole milk: 12g carbs
– 1/2 cup ice cream: 15-30g carbs
– 2 tbsp chocolate syrup: 15g carbs
– 2 Oreo cookies: 14g carbs
*Values are estimates and can vary by brand.
As you can see, the carb count gets very high, very fast when mixing these sugary ingredients into milkshakes. It’s no wonder a single shake can meet or even exceed your daily carb intake!
Nutritional Profile of Milkshakes
Here is an overview of the basic nutritional profile of milkshakes:
Calories – Can range from 300-1,000 in a typical 16-20 oz serving depending on ingredients used. Around 500 calories is average for an ice cream based shake.
Fat – Typically 8-15g of fat per serving. Almost all of the fat comes from the cream/ice cream used in the shake.
Sugar – Milkshakes contain around 30-80g of sugar per serving, with nearly all of it coming from added sugar sources.
Carbs – A single shake can contain between 60-130g of carbs. The majority comes from lactose in the dairy products and added sugars.
Protein – Around 8-12g of protein per serving, all coming from the milk products used.
Micronutrients – Milkshakes are lacking in most vitamins and minerals other than calcium provided by the milk. Some shakes may be fortified to provide extra vitamins and nutrients.
Are Milkshakes Healthy?
Milkshakes can provide protein and calcium from dairy ingredients. But any health benefit is outweighed by the high amount of added sugar, fat, and calories in a typical shake.
Enjoying milkshakes occasionally as a treat is perfectly fine. But consuming them regularly or in large sizes can negatively impact your health:
– Excess calories can lead to weight gain over time.
– Added sugars are linked to increased risk for obesity, heart disease and type 2 diabetes.
– Saturated fat from cream/ice cream raises cholesterol levels.
– They lack beneficial nutrients like fiber that are needed for good health.
Bottom line: Milkshakes taste great and are fine as an occasional indulgence. But their high carb, sugar and calorie content make them more of a dessert than a nutritious drink. Limiting portions and frequency is best, especially if you have health conditions like diabetes or heart disease where blood sugar and weight control are important.
Tips for Making Healthier Milkshakes
Here are some tips to lighten up your milkshake:
Use reduced-fat ice cream or yogurt. The fat in ice cream contributes a lot of calories and saturated fat. Light or no-sugar-added ice cream cuts back on fat and sugar. Greek yogurt works great too.
Limit added sugary toppings. Nix the sugary syrups and whipped cream to avoid extra sugar and empty calories.
Use unsweetened cocoa powder instead of chocolate syrup, and use extracts like vanilla instead of flavored syrups.
Add more milk, fruits or veggies. Bulk up your shake with nutritious ingredients like bananas, berries, avocado, spinach or kale.
Watch your portions. Stick to the standard 8-12 oz restaurant shake size or less. Giant 24+ oz shakes can pack over 1,000 calories and tons of sugar.
Share your shake. Split a regular size shake between 2 people so you get the flavor but cut the portions in half.
Skip the add-ins. Pass on candy pieces, cookies, or cake that can tack on more carbs, fat and calories.
Milkshake Alternatives
If you’re looking for a healthier, lower carb, lower calorie milkshake alternative, here are some options:
– Smoothies – You can customize smoothies with yogurt, milk, fruits, veggies, nut butters, protein powder and other wholesome add-ins. Avoid premade bottled smoothies which can still be high in sugars.
– Protein shakes – Made with protein powder, milk/yogurt, fruits and ice, these can deliver protein and nutrients without huge amounts of carbs.
– Banana or avocado “ice cream” – Blend frozen bananas or avocado with milk for a creamy, thick shake without any added sugars.
– Frozen yogurt smoothie – Plain frozen yogurt blended with a little milk and fruit makes a lighter shake.
– “Nice” cream – Blend frozen bananas or other frozen fruits in a high powered blender for a sweet soft serve texture without dairy.
– Vegetable smoothie – Blend milk or yogurt with spinach, kale or other greens and fruits for added nutrition.
The key is choosing ingredients wisely to keep carbs, sugars, and calories lower and ramp up the nutritional value. While not as indulgent as a classic shake, these alternatives let you enjoy a cool treat without the same carb and calorie load.
The Bottom Line
Milkshakes get their thick, creamy texture from ice cream which is high in fat, carbs and sugar. This makes them a high calorie, high carb indulgence rather than a nutritious beverage. While delicious as an occasional treat, their high sugar and carb content means milkshakes should be enjoyed in moderation. Limiting portions and making customized “healthier” shakes are good ways to satisfy your craving while reducing carb and calorie intake. At the end of the day, milkshakes are more of a dessert than a drink, so keep your expectations – and portions – in check.
