How many calories are in Muscle Milk?
A 14 fl oz bottle of ready-to-drink Muscle Milk weighs 414 g and carries 215 calories, or 52 calories per 100 g. By density that is a thin drink. The number sitting next to it is the one people actually buy the bottle for: 24.3 g of protein, 49% of a day's Daily Value.
You'd need to walk about 43 minutes to burn the 215 calories in a 14 fl oz bottle (414 g).
How long does it take to burn off Muscle Milk?
A 14 fl oz bottle (414 g) is 215 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 215 kcal |
|---|---|
| Walking, brisk | 43 min |
| Cycling, moderate | 27 min |
| Swimming, moderate | 31 min |
| Jogging | 25 min |
| Weight training, moderate | 48 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (414 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Muscle Milk quick facts
- US servings from one ounce to a full bottle
- Muscle Milk Light and the branded shakes
- Muscle Milk powder and what a scoop costs
- Sodium is the row to watch
- How does Muscle Milk compare?
- Most popular muscle milk brands
- FAQ
Muscle Milk quick facts
The record used here is SR Legacy 174814, "Beverages, CYTOSPORT, Muscle Milk, ready-to-drink". That is the bottle a shopper picks up off the shelf, already mixed, and it is the version almost every search for this drink means. USDA also carries the identical formula as an FNDDS entry with the same nutrient values but different household measures; the numbers do not move, only the gram weights attached to cartons do.
Everything in the right-hand column is that 100 g row scaled to the 414 g bottle.
| Nutrient | Per 100 g | Per 1 bottle 14 fl oz (414 g) | % Daily Value |
|---|---|---|---|
| Calories | 52 | 215 | — |
| Total fat | 2.17 g | 9.0 g | 12% |
| Saturated fat | 0.36 g | 1.5 g | 7% |
| Carbohydrate | 2.28 g | 9.4 g | 3% |
| Dietary fiber | 0.2 g | 0.8 g | 3% |
| Total sugars | 0.78 g | 3.2 g | — |
| Protein | 5.87 g | 24.3 g | 49% |
| Sodium | 95 mg | 393 mg | 17% |
| Cholesterol | 2 mg | 8 mg | 3% |
| Potassium | 198 mg | 820 mg | 17% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you would expect on the carton are missing above: added sugars and trans fat. USDA does not publish either for this record, so rather than guess at the split between the drink's own sugars and what the plant adds, we leave them out. The Daily Values behind the percentages are the FDA's standard set for a 2,000-calorie label.
US servings from one ounce to a full bottle
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28.4 g | 15 kcal |
| 1 cup, poured over ice | 237 g | 123 kcal |
| One bottle, 14 fl oz | 414 g | 215 kcal |
| Per 100 g | 100 g | 52 kcal |
Only the bottle is a USDA household measure. The cup and the ounce are our own arithmetic from the USDA 100 g figure, converting fluid ounces at water density, which is close enough for a drink this thin.
Here is the trap that catches people logging this shake. USDA's FNDDS listing for the same product weighs its cartons heavier than a straight fluid-ounce conversion does, because the shake is thicker than water: an 11 fl oz carton comes out at 352 g and a 17 fl oz box at 544 g. Those weights, and the calories that follow from them, sit in the variants table below. If your app shows an 11 oz carton at 169 and someone else's shows 183, that gap is the weight, not the drink.
Muscle Milk Light and the branded shakes
Light is the meaningful reformulation, not a marketing tweak. It runs 38 calories per 100 g against the original's 52, and USDA weighs its 14 fl oz bottle at 448 g, which lands the bottle at 170 calories. Fat drops from 9.0 g to 5.2 g and sodium from 393 mg to 121 mg. Protein stays respectable at 21.4 g.
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Ready-to-drink, original | 52 kcal | 1 bottle 14 fl oz (414 g) | 215 kcal |
| Ready-to-drink, Light | 38 kcal | 1 bottle 14 fl oz (448 g) | 170 kcal |
| Ready-to-drink, 11 fl oz carton | 52 kcal | 1 box (352 g) | 183 kcal |
| Ready-to-drink, 17 fl oz carton | 52 kcal | 1 box (544 g) | 283 kcal |
| Powder mix, original | 411 kcal | 1 scoop (35 g) | 144 kcal |
| Powder mix, original | 411 kcal | 2 scoops (70 g) | 288 kcal |
| Powder mix, Light | 396 kcal | 1 scoop (25 g) | 99 kcal |
USDA's Branded database carries the newer bottles under their own records, and they sit a little under the SR Legacy formula: the non-dairy chocolate carton and the Zero Sugar bottle at 48 calories per 100 g, the Organic protein shake at 49, the Genuine Chocolate Caramel Kick at 41, and the small 10 fl oz chocolate bottle at 57. A 330 ml Zero Sugar bottle therefore works out near 158 calories, which is our own scaling from the 100 g figure rather than a USDA serving.
Muscle Milk powder and what a scoop costs
Dry powder is a different food from the shake, and the gap is bigger than most people expect. The powder mix is 411 calories per 100 g against 52 for the ready-to-drink bottle. That is nearly eight times the density.
In practice you never eat 100 g of it. One 35 g scoop is 144 calories with 16.0 g of protein, which is already about two-thirds of a full bottle. The standard two-scoop shaker dose, 70 g, comes to 288 calories, 32.0 g of protein and 230 mg of sodium before a drop of milk goes in. Mix it with milk instead of water and you are adding that on top.
The Light powder is 396 calories per 100 g, barely under the original, but its scoop is smaller at 25 g, so one scoop is 99 calories with 12.5 g of protein. Most of the saving comes from the scoop size, not the formula. Log the grams you actually scoop, not the tub's serving suggestion.
Sodium is the row to watch
Protein is the headline and sodium is the fine print. A single bottle carries 393 mg, 17% of the 2,300 mg Daily Value, which ties potassium as the highest percentage on the label after protein. The Dietary Guidelines for Americans put 2,300 mg a day as the ceiling for adults, so two bottles in a training day is a third of that before lunch is on the table.
Light is the lever here. At 27 mg per 100 g it puts 121 mg in a bottle, better than a threefold cut, and it still delivers 21.4 g of protein. If you are watching sodium and not calories, that swap does more for you than any change to the shake's fat.
The protein figure itself is worth a sentence of context. 24.3 g in one bottle is 49% of the FDA's 50 g Daily Value, but that Daily Value is a labeling reference, not a target, and MyPlate treats protein as something to spread across meals rather than to front-load into a drink. Saturated fat, often the reason to be careful with a creamy drink, is quiet here: 1.5 g, 7% of a day.
How does Muscle Milk compare?
| Drink | Per 100 g | US serving | Calories |
|---|---|---|---|
| Muscle Milk, ready-to-drink | 52 kcal | 1 bottle 14 fl oz (414 g) | 215 kcal |
| High-protein shake, generic | 61 kcal | 1 cup (256 g) | 156 kcal |
| Slim Fast shake | 57 kcal | 1 cup (256 g) | 146 kcal |
| Boost shake | 101 kcal | 1 cup (256 g) | 259 kcal |
USDA weighs a cup of those three at 256 g. Matched at that same weight, Muscle Milk would be 133 calories, the lightest cup of the four; the bottle only looks bigger because it holds more than a cup.
Our take: per calorie, Muscle Milk is the best protein buy on this table. It gives 11.3 g of protein for every 100 calories, against 10.8 for the generic high-protein shake, 5.8 for Slim Fast and 4.2 for Boost, whose 17.3 g of carbohydrate per 100 g is doing most of the work. If your goal is a snack that keeps you full for the fewest calories, the original bottle at 215 or the Light at 170 both make sense. If your goal is calories, Boost gets there faster on less volume. And if you want the most protein in one serving, two scoops of powder in water give 32.0 g for 288 calories.
Most popular muscle milk brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Muscle Milk Non Dairy Protein Shake Chocolate | 48 cal |
| Muscle Milk Genuine Chocolate Caramel Kick | 41 cal |
| Muscle Milk Organic Non Dairy Shake Vanilla | 48 cal |
| Muscle Milk Chocolate 10 fl oz Bottle | 57 cal |
| Muscle Milk Zero Sugar Protein Shake | 48 cal |
| Muscle Milk Organic Protein Shake Chocolate | 49 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Muscle Milk FAQs
How many calories are in a bottle of Muscle Milk?
215 calories in a 14 fl oz bottle, the 414 g size USDA weighs for the ready-to-drink shake. Per 100 g it is only 52, so the bottle looks large while the density stays low. The same drink in an 11 fl oz carton comes to 183 calories.
How much protein is in one Muscle Milk shake?
24.3 g of protein in the 14 fl oz bottle, which is 49% of the 50 g Daily Value the FDA uses on labels. Per 100 g the shake carries 5.87 g. Two scoops of the powder beat the bottle, at 32.0 g of protein for 288 calories.
How many calories in Muscle Milk Light?
170 calories in a 14 fl oz Light bottle, which USDA weighs at 448 g and rates at 38 calories per 100 g. That is 45 fewer than the original bottle, with 5.2 g of fat instead of 9.0 g and 121 mg of sodium instead of 393 mg.
How many calories in one scoop of Muscle Milk powder?
144 calories in a 35 g scoop of the original powder, which runs 411 calories per 100 g dry. One scoop is already about two-thirds of a ready-to-drink bottle. Two scoops, the usual shaker dose, come to 288 calories and 32.0 g of protein before any milk goes in.
Is Muscle Milk high in sugar?
No — there are 3.2 g of total sugars in the whole 414 g bottle, or 0.78 g per 100 g. Carbohydrate as a whole is 9.4 g, 3% of a day. USDA does not publish an added sugars figure for this record, so the label's own split is not available here.
How much sodium is in Muscle Milk?
393 mg in a 14 fl oz bottle, which is 17% of the 2,300 mg Daily Value. Apart from protein, only potassium matches it at 17% on the label. The Light shake is far lower at 121 mg a bottle, and two scoops of the powder land at 230 mg.
Is Muscle Milk good for weight loss?
At 215 calories with 24.3 g of protein, one bottle costs about what a snack costs, and the protein is the reason to choose it over a soda or a coffee drink. If you are counting closely, the Light bottle does a similar job at 170 calories and 21.4 g of protein.
How many calories in Muscle Milk Zero Sugar?
About 158 calories for a 330 ml bottle. USDA's Branded record lists Zero Sugar at 48 calories per 100 g, and 330 ml of the shake weighs close to 330 g, so that figure is our own arithmetic rather than a USDA serving. The original ready-to-drink formula is 52 per 100 g.
Similar foods
- Milk — 149 cal per cup
- Wild Rice — 166 cal per cup, cooked
- Quinoa — 222 cal per cup cooked
- Rice — 205 cal per cup, cooked
- Pasta — 168 cal per cup penne
- Penne pasta — 169 cal per cup
Count it without the math
Point the camera at the bottle and BodyPal counts the shake for you, scoops included.
