Is Muscle Milk Keto or Not?

muscle milk keto or not

Hidden carbohydrates can frustrate your attempts to stay in ketosis on a low-carb ketogenic diet. One of the “worse” offenders of hidden carbs are the various protein drinks that are available. While a lot of time the front of the container of the protein drink with advertising in BOLD type the number of grams of protein that it contains, you may have to read the fine print on the back of the label to see how much added sugar and carbohydrates there are in your favorite protein drink.

I tend to like Muscle Milk protein drinks. They are easy to find, since most major retailers like Walmart, Target and even CVS and Walgreens will carry at least a few varieties of Muscle Milk protein drinks. I can usually find Muscle Milk reasonably priced and I actually like the taste of their vanilla and chocolate flavors (which is something I can’t say about some of the other protein drinks out there… Yuck!!!)

Turning our attention to the nutritional label of a standard Muscle Milk Protein Drink, let’s delve into its macronutrient profile.

Muscle Milk Nutritional Content

A regular 11-ounce serving contains:

  • 160 calories
  • 4.5 grams of fat
  • 14 grams of protein
  • 9 grams of total carbohydrates
  • 2 grams of fiber
  • 2 grams of sugar

Calculating the net carbs gives us a total of 7 grams (total carbs of 9 grams minus 2 grams of fiber). The fat content is relatively low for a keto diet, and the protein content is within an acceptable range.

Is Muscle Milk Protein Drink Keto-Friendly?

Now, we confront the main question: Does Muscle Milk Protein Drink conform to the keto diet guidelines?

With 7 grams of net carbs, Muscle Milk does fit within the keto’s low-carb framework for a single meal or snack. However, the 4.5 grams of fat is not particularly high and may necessitate supplementing with additional high-fat foods to meet the required high-fat quota of the diet.

A noteworthy aspect is the presence of certain ingredients in Muscle Milk, such as maltodextrin, soluble vegetable fiber, and fructose, which can have an impact on blood sugar levels. Although they don’t significantly affect the net carb count, they may hinder ketosis for some individuals due to their impact on blood glucose.

Therefore, while Muscle Milk isn’t a perfect fit for the keto diet due to its lower fat content and some of its ingredients, it may still be included within a well-structured ketogenic meal plan, especially for those who engage in regular physical activity. It’s advisable to consider your individual carb tolerance and daily macros before incorporating Muscle Milk or any protein drink into your regimen.

Personally, I tend to go with Premier Protein drinks over Muscle Milk, partially due to personal taste preference. I also find the Premier Protein drinks tend to be less expensive and often sold as a 4-pack, versus a more costly single bottle of Muscle Milk protein.

muscle milk keto or not

What about the high-protein version of Muscle Milk?

There are other versions of Muscle Milk that have a higher protein content. For instance, the Muscle Milk Pro Series Protein Shake offers a substantial 32g of protein per serving, which is more than double the amount found in the standard version of Muscle Milk.

However, while this may be beneficial for those looking to increase their protein intake, it’s important to note that this version also has a higher carbohydrate content, with 14g total carbs per serving and 8g net carbs after subtracting the fiber content. This means that despite the higher protein content, the Muscle Milk Pro Series may not be as suitable for a strict ketogenic diet as the standard version, due to its higher carb content.

As always, it’s recommended to read the nutrition label thoroughly to ensure the product aligns with your dietary needs and goals.


So Muscle Milk keto or not? In the general sense, yes.

Navigating the landscape of pre-packaged foods and drinks while adhering to the keto diet can be challenging, but with careful label reading and understanding of how different nutrients can impact ketosis, it’s certainly feasible.

Muscle Milk Protein Drink, while not the perfect fit for a ketogenic diet due to its lower fat content and certain ingredients, can still be consumed within a carefully balanced ketogenic diet, particularly for those engaging in regular workouts.

Remember that every individual’s response to different foods can vary. Therefore, listening to your body and making dietary adjustments accordingly is vital to stay on the path of your nutritional goals. Your journey to keto may be filled with trial and error, but equipped with the right knowledge, you can make the choices that best serve your health and wellbeing.


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