Does your healthy protein shake have as much sugar as a soda? Doctor explains how to read labels

Know about the unexpected sugar levels in protein shakes. Doctor shares how to read labels better for healthier eating choices.

Protein shakes are often considered a quick and healthy way to meet daily nutritional goals. From gym-goers to busy professionals, many rely on them for both convenience and energy. However, many people don’t even realise that some of these protein drinks may contain sugar levels comparable to those of certain sugary beverages like soda, warns a doctor.

Protein shake (Unsplash)

By Tavishi Dogra

Tavishi Dogra is a Deputy Chief Content Producer, Health & Wellness, at Hindustan Times. She has over 9 years of experience writing about fitness, nutrition, and mental well-being, translating medical research and expert insights into practical advice readers can trust.

Career journey and experience
Tavishi began her health journalism journey in 2017, and has since reported for RSTV, Financial Express, Jagran, HT Media Labs and Zee. She joined Hindustan Times to simplify wellness subjects by cutting through jargon.

From decoding health trends and interviewing doctors to testing fitness routines herself, Tavishi always approaches content with one filter: “Will this help someone make a better decision today?”

Subject expertise
With 9+ years tracking India’s health conversations, Tavishi knows the gap between clinical advice and daily life. She knows fads from fundamentals and curates science-backed, expert-recommended solutions.

In fitness, she breaks down bodyweight training, recovery, and posture fixes for desk-bound readers. In nutrition, she translates guidelines into affordable, desi meal tweaks. In mental well-being, she focuses on stigma-free, actionable tools — all backed by research, expert input, and lived context.

Education and professional background
Tavishi holds a Master’s degree in Journalism and Mass Communication and began her career reporting on public affairs for broadcast. Those early years in policy and TV shaped how she writes today: fast, factual, and human-first.

Editorial Philosophy
I write with one single goal: To simplify health in a world full of noise by finding what’s actually doable, safe, and evidence-based for my readers. I test claims against research and user experiences. When all else fails, I speak to the expert who sees 50 patients a day, not the one with the most followers.

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Why is there so much sugar in protein shakes?

Normally, protein shakes are marketed for both fitness and wellness, but not all of them are nutritionally balanced. "Many ready-to-drink options and flavoured protein powders also contain added sugars, artificial sweeteners, or syrups to enhance taste", Dr Vijay Kumar Sharma, Internal Medicine Doctor at Regency Hospital, tells Health Shots.

In some cases, a single serving can also contain around 15-25 grams of sugar, which is very close to what you would find in a standard soft drink. "This excessive amount of sugar, when consumed regularly, can contribute to weight gain, spikes in blood sugar, and an increased risk of lifestyle-related conditions. The concerns become even more relevant when people consume protein shakes daily, assuming they are making a healthy choice," says the doctor.

How can labels be misleading?

One of the biggest problems for all consumers is understanding nutrition labels. "Certain terms like no added sugar, low level of fat, or natural can also create a perception of health, even when the product contains hidden amounts of sugar", says Dr Sharma. Sugar may not always be listed clearly.

It can appear under different names such as glucose syrup, corn syrup solids, or fruit concentrates. As a result, consumers may underestimate how much sugar they are actually consuming. "Additionally, some products highlight a high protein content on the front label, diverting attention from the sugar content in very small print on the back", says the expert.

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How to read protein powder labels?

To make better choices, it is important to read labels carefully and avoid relying on front-of-pack claims.

• Always start by checking the total sugars and added sugars per serving. Ideally, added sugar should be very minimal or near zero.
• Next, review the ingredient list. Ingredients are listed in a descriptive order by quantity, so if sugar appears among the first few ingredients, it indicates a high sugar content.
• Also, pay attention to a certain serving size. Sometimes what looks like a low-sugar product may actually contain several servings per bottle, increasing total sugar intake.

Is it healthy to have protein shakes instead of food?

Protein shakes can be a very useful supplement, but they should never replace whole foods. "Natural sources of protein, such as eggs, pulses, nuts, and lean meats, provide not only protein but also essential nutrients without unnecessary additives", says the doctor. If you are opting for a protein shake, always opt for low-sugar variants; this is a better approach for the future.

(Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek your doctor's advice for any questions about a medical condition. At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, concerning the products. The products listed in this article are in no particular order of priority.)