Healthy Mango Milkshake (High Protein!)
Milk Shake is a great thirst quencher and reminds us of summer and childhood! Mango is a great tropical fruit, also called the King of fruits for it’s great taste, beautiful bright colour that screams bright and happy summer days! Among all mangoes, Alphonso Mango (a type of Indian Mango) is supreme for it’s flavour, sweetness and fragrance.
How Healthy Is Mango Milkshake?
There’s absolutely no doubt that Milk Shake is popular and for good reason too, its deliciously sweet and creamy! However, how healthy is Mango Milk Shake really?
Regular Mango Milk Shake Nutrition Facts
Let’s look at a frequently used Mango Milk Shake recipe
| Nutrient | Value |
|---|---|
| Calories | 246 |
| Fat | 13.4 g |
| Saturated Fat | 7.3 g |
| Carbohydrates | 25.6 g |
| Protein | 5.8 g |
| Cholesterol | 43.1 mg |
| Sodium | 90.3mg |
Mango Milkshake Macro Nutrients
Now on its own Mango Milk Shake is not unhealthy. The calories in itself are not very high. However, most Mango Milk Shakes do have added sugar and ice cream which makes it high in carbohydrates, fat and cholesterol. The protein content is far lower than carbohydrates, almost a1:5 ratio of protein: carbohydrate. Now again, it must be mentioned that carbohydrate on its own is not bad either, it depends on how much protein there is along with the carbohydrates. 1:5 protein to carbohydrate ratio is definitely not ideal and cause a high spike in insulin.
Mango Milk Shake Micro Nutrients
In terms of micro-nutrients, Mango Milk Shake has decent amounts of Potassium, Calcium and Vitamin A. One serving of Mango Milk Shake will give you almost 19% of your recommended daily intake of Calcium and ~9% of your recommended daily intake of Vitamin A.
Mango Milk Shake Fat And Cholesterol
Despite the micro nutrients, Mango Milk Shake to become quickly unhealthy is its high fat and cholesterol.
There is also high saturated fat in there which is not healthy at all. You will notice that one serving of Mango Milk Shake is provides about ~50% of your daily recommended fat intake. This means that 1 serving which is probably a snack or a part of 1 main meal will leave you very little room for fats through other sources like eggs, meat, fish, oil, etc.
So, if you like Mango Milk Shake, it can be very easy to consume a lot of carbohydrates, fat and cholesterol in one drink. And this is combined with a low protein ratio.
But, we have got you covered. Our insanely healthy Mango Milk Shake addresses all the main problems in a traditional milk shake while still keeping it delicious. Our Milk Shake is lower in carbohydates and fat, has zero cholesterol and high protein – 22g per serving! What’s not to love?!
Insanely Healthy Mango Milk Shake (protein Filled)
Our insanely healthy Mango Milk Protein Shake alternative can be made in minutes at home. You will need the following ingredients for it
- 200ml Unsweetend Almond Milk
- 30g/ 1 serving Plant based Vanilla Protein Powder as per package instructions
- 1/4 tspn Cardamom Powder
- 1 pinch Saffron
- 50 ml Water
- 1 scoop Ice cubes
- 80g Alphonso mango without skin (fresh or tinned unsweetened pulp)
- 5 Chopped Pistachio as topping (for just 20 extra calories!)
Making this Mango Milk Mango Milk Shake alternative is as easy as combining all ingredients together in a blender and blending them well.
For Insanely Healthy Mango Milk Shake – Nutrition Facts
For the recipe below, the overall nutrition profile per serving is
- Calories: 193
- Fat: 3.9g
- Carbs: 19.2g
- Protein: 22.6g
Regular Mango Milk Shake Vs Healthy Mango Milk Shake Nutrition Info
Let’s look at a comparison of regular Mango Milk Shake with our healthy alternative protein shake below
| Nutrient | Insanely Healthy Mango Milkshake | Regular Mango Milkshake |
|---|---|---|
| Calories | 246 | 193 |
| Fat | 13.4 g | 3.9 g |
| Saturated Fat | 7.3 g | 0.3 g |
| Carbohydrates | 25.6 g | 19.2 g |
| Protein | 5.8 g | 22.6 g |
| Cholesterol | 43.1 mg | 0mg |
| Sodium | 90.3mg | 469.9 mg |
| Potassium | 270.6 mg | 383.4 mg |
| Calcium | 19% | 41.60% |
| Vitamin A | 8.80% | 16.90% |
As you can see in the table above, the fat content of this insanely healthy Mango Milk Shake is less than 30% of a regular mango milk shake. The protein content is almost 4 times. Additional the protein to carbohydrate to protein ratio is 0.87, with more protein than carbohydrates making this a balanced food. Most adults do not get their daily protein requirements met and this Mango Milk Shake alternative is a great way to make progress towards hitting your protein intake goals. This can be a good pre-workout or post workout protein shake.
We have also naturally amped up the nutrients Potassium, Calcium and Vitamin A!
Insanely Healthy Mango Milk Shake – Frequently Asked Questions
Can I Use Any Other Type Of Milk Instead Of Almond Milk?
Yes absolutely. Feel free to use other plant-based milks like Oat milk, Coconut milk, Hazlenut milk or Cashew milk. If you don’t want to avoid dairy, you can also go for skimmed cow milk. If using skimmed, please watch out for extra calories. 200 ml of skimmed milk is about 38 calories more than almond milk.
Can I Use Any Other Type Of Protein Powder Instead Of Vanilla Protein Powder?
You can use unflavoured protein powder as well. In that case, add 1/4 tspn vanilla extract and 1 to 2 tbspn stevia per serving. You can also use chocolate flavoured protein powder, but the chocolate flavour may overpower the mango flavour. So, either vanilla or unflavoured protein powders are your best bets.
Should I Add Additional Sweetener?
Not needed. Vanilla protein powders are generally sweetened. Additionally, mango fruit is naturally sweet. However, if you want additional sweetness, you could add a zero calorie sweetener like Stevia or erythritol or monk fruit. Any low calorie sweetener like 1 tablespoon of Agave syrup also work very well.
Can I Use Plant Based Yogurts Instead Of Plant Milk
Absolutely, try this recipe with your favorite plant based yogurt. Coconut/Almond/Oat yogurt should all work well with minor differences due to their base flavor profiles.The calories in Yoghurt will be higher than plant based milk. However, it will give a creamier texture. Hence, well worth the extra calories, if you have the calorie budget for it.
Compatibility With Different Diets
Is This Recipe Keto Friendly
Yes, this recipe is keto friendly as we are using unsweetened Almond milk.
Is This Recipe Paleo Friendly
Yes, this recipe is Paleo friendly as we are using nut milk.
Is This Recipe Slow Carb Friendly
To make this slow carb friendly, reduce the amount of Almond milk to 100ml. That way, the net sugar will be below 1g sugar and fits into Slow Card diet requirements.
Is This Recipe Vegetarian?
Yes, this recipe is fully vegetarian.
Is This Recipe Vegan?
Yes, this recipe fully vegan as we use Plant based protein powder and plant milk
Healthy Mango Milkshake (High Protein!)
Ingredients
- 200 ml Unsweetend Almond Milk or any milk of choice
- 30 g/ 1 serving Plant based Vanilla Protein Powder as per package instructions
- ΒΌ tspn Cardamom Powder
- 1 pinch Saffron
- 50 ml Water
- 1 scoop Ice cubes
- 80 g Alphonso mango without skin fresh or tinned unsweetened pulp
Instructions
- Add all ingredients to a blender
- Blend, pour and enjoy!