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Protein golden milk Calories
High-protein turmeric milk beverage
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Protein golden milk (240 g) has 187 calories. That works out to 78 calories per 100 g. It contains 12.2 g of carbs, 19.7 g of protein, 6.5 g of fat and 0.7 g of fiber. Its 540 mg of Phosphorus covers 77% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Protein golden milk Nutrition Facts
Selected: 1 cup (medium) · 240 g
187
KCAL / 240G
Carbs
12.2g
· 4% DV
Protein
19.7g
· 39% DV
Fat
6.5g
· 8% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 42% · Fat 32%
Protein golden milk nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0.19 g | |
| Sodium | 139 mg | 6% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 0.7 g | 3% |
| Protein | 19.7 g | 39% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Protein golden milk?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 187 kcal |
| 1 teaspoon (mini) | 5 g | 4 kcal |
| 1 tablespoon (small) | 15 g | 12 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (small) | 180 g | 140 kcal |
| 1 serving (small) | 200 g | 156 kcal |
| 1 bottle (medium) | 250 g | 195 kcal |
| 1 cup (large) | 300 g | 234 kcal |
| 1 serving (large) | 350 g | 273 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Protein golden milk
What is protein golden milk?
Protein golden milk is a turmeric-spiced milk drink with extra protein from its milk or an added protein ingredient. It builds on traditional golden milk, which is commonly flavored with spices such as cinnamon, ginger, and black pepper.
How do you make protein golden milk at home?
Warm milk with turmeric and your preferred spices, then stir in the protein ingredient. If using protein powder, blend it first with a small amount of cool or lukewarm milk; adding it straight to very hot liquid can make it clump.
Why does protein golden milk contain black pepper?
Black pepper adds a sharp, warming flavor and is a traditional pairing with turmeric. It is optional, so you can leave it out if you dislike its taste or want a milder protein golden milk.
Can you drink protein golden milk before bed?
Yes, protein golden milk can be a bedtime drink, and it is caffeine-free unless a caffeinated ingredient is added. A warm drink may feel comforting, but it is not a proven sleep remedy and may not help everyone fall asleep.
Can protein golden milk be made with plant milk?
Yes, you can make protein golden milk with plant milk, but the drink’s protein content will depend on the type of milk and any protein ingredient added. Choose an unsweetened option if you want to keep the drink less sweet.
Does heating protein golden milk destroy its protein?
No, normal heating does not remove the protein’s nutritional value. Very hot milk can make some protein powders clump or change texture, so mix the powder in after taking the milk off the heat.
Can protein golden milk be served cold?
Yes, protein golden milk can be served cold. First mix the turmeric and protein powder with a little liquid until smooth, then add chilled milk; this helps prevent spice and powder clumps.
How long does homemade protein golden milk last in the fridge?
Homemade protein golden milk keeps for up to two days in a covered container in the refrigerator. Stir or shake it before drinking, since spices and protein ingredients can settle during storage.
Does protein golden milk stain clothes or teeth?
Yes, turmeric in protein golden milk can leave yellow stains on fabric and may temporarily tint the mouth. Rinse spills promptly with cold water, and rinse your mouth after drinking if you are concerned about staining.
Is protein golden milk good after a workout?
Yes, protein golden milk can be a convenient way to include protein after exercise, especially when it contains a substantial protein ingredient. It is a drink option, not a special recovery treatment; the rest of your meal still matters.
Protein golden milk Vitamins & Minerals
Vitamins
B12
1.15µg · 48% DV
B2
0.46mg · 35% DV
B5
0.82mg · 16% DV
Biotin
3.84µg · 13% DV
Minerals
Phosphorus
540mg · 77% DV
Calcium
684mg · 68% DV
Iodine
34µg · 23% DV
Zinc
1.97mg · 18% DV
Potassium ⭐
396mg · 12% DV
Sodium
139mg · 6% DV
Protein golden milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein golden milk
To burn the 187 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Protein golden milk?
Protein golden milk is a milk-based drink flavoured with turmeric and enriched with protein. It draws on South Asian haldi doodh, traditionally made by warming milk with turmeric; some versions also include spices such as ginger, cinnamon or black pepper. The added protein and exact recipe vary, so it can be made at home or found as a prepared drink.
Served warm, it is creamy and gently spiced, with turmeric’s earthy flavour. In South Asia it is familiar as a home-style milk drink, while elsewhere it can be enjoyed as an alternative to tea or coffee. It is a protein-rich choice; use unsweetened milk if you prefer a less sweet cup, and adjust the spices to taste.
How Nutritious Is Protein golden milk?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Protein golden milk Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Protein golden milk Contain Allergens?
Contains these allergens:
Which Diets Is Protein golden milk Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Protein golden milk Fat Profile
SATURATED
3.84g
MONOUNSATURATED
1.68g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.