Maltodextrin: The Carb in Your Protein Powder That Isn't Counted as Sugar
Turn over a tub of protein powder, a sports drink, a packet of flavoured chips or even a sachet of stevia, and there is a good chance you will find the same word on the ingredient list: maltodextrin.
It is not dangerous, and it is not a scandal. But it is one of the most useful words to recognise on a label, because it behaves a lot like sugar while not being counted as one.
- Maltodextrin is a carbohydrate made by breaking down starch from corn, rice, potato or wheat.
- It is digested into glucose quickly, so it raises blood sugar fast — often faster than table sugar.
- Because it is not chemically a sugar, it does not appear in the sugars row on nutrition labels.
- It is used as a filler, thickener and carrier — including in many tabletop sweetener sachets.
- It is safe in normal amounts and useful for endurance athletes; the issue is not knowing it is there.
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What maltodextrin actually is
Maltodextrin is made by partly breaking down starch — usually from corn, rice, potato or wheat — into shorter chains of glucose. The result is a white, almost flavourless powder that dissolves easily.
Chemically it is a carbohydrate made of glucose units, but it is too long to be classed as a sugar. That single technical detail is why it matters so much on a label.
Why it is in so many products
The sweetener sachet is the one that surprises people. Stevia and sucralose are so intensely sweet that a sachet would contain almost nothing on its own, so it is bulked out — often with maltodextrin or dextrose. The sweetener adds no sugar, but the carrier adds a little carbohydrate.
| Where you find it | Why it's used |
|---|---|
| Protein powders | Bulk, smoother texture, cheaper per kilogram than protein |
| Sports and energy drinks | Fast-digesting carbohydrate for energy |
| Flavoured chips and snacks | Carries the seasoning and helps it stick |
| Tabletop sweetener sachets | Bulks up a tiny amount of intense sweetener so a sachet is spoonable |
| Sauces, soups and ready mixes | Thickens and stabilises |
| Infant and nutrition formulas | An easily digested energy source |
What it does to blood sugar
Maltodextrin breaks down into glucose very quickly. Its glycaemic index is generally reported as high — frequently above that of table sugar. In practice, a product relying heavily on maltodextrin can raise blood sugar quickly even when its sugars row looks low.
As with any carbohydrate, the size of the effect depends on how much is in a serving and what it comes with. A small amount inside a meal with protein and fat has a gentler effect than a sports drink made mostly of it.
Is maltodextrin bad for you?
In the amounts used in most foods, maltodextrin is considered safe, and it is permitted by food regulators including FSSAI. For endurance athletes it is genuinely useful: a quickly absorbed carbohydrate during long training sessions is exactly what it does well.
The concern is narrower. For people watching their blood sugar, or simply trying to keep carbohydrate down, a large amount of maltodextrin in a product marketed as low-sugar is misleading by omission. Some early research has also looked at effects on gut bacteria, but that is far from settled.
If you manage diabetes, a product's total carbohydrate — not just its sugars — is the number to watch, and your doctor or dietitian can help you interpret it.
How to spot it on a label
- Read the ingredient list, not just the panel. Maltodextrin will be named there even when the sugars row is low.
- Check where it sits. Near the top of the list means it is a major ingredient by weight.
- Look at total carbohydrate. A protein powder with far more carbohydrate than its sugars row explains may be relying on it.
- Watch for relatives. Dextrose, glucose solids, corn syrup solids and modified starch play a similar role.
- Compare protein per serving. A cheap tub with lots of carbohydrate filler can deliver much less protein than the front suggests.
Where KABO fits in
For anyone comparing protein powders and shakes, this is a question worth asking of every brand, including us. The published ingredient list for KABO, an all-in-one plant-based nutrition drink, does not include maltodextrin — the carbohydrate in a serving comes from its whole-food ingredients, alongside 23–25 g of plant protein and 4 g of fibre.
It does contain a small amount of cane sugar — around 5 g per serving at present — which is declared rather than hidden. Read our label the same way you would read anyone else's.
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Read next: Added sugar vs total sugar, explained · How to read a protein powder label · Every ingredient in KABO, explained · Free 7-day Indian meal plan
Frequently asked questions
What is maltodextrin made from?
It is made by partly breaking down starch, most commonly from corn, rice, potato or wheat, into short chains of glucose.
Is maltodextrin a sugar?
Not technically. It is a carbohydrate made of glucose units that is too long to be classed as a sugar, so it does not show up in the sugars row of a nutrition label — even though it raises blood sugar quickly.
Does maltodextrin raise blood sugar?
Yes. It digests into glucose rapidly, and its glycaemic index is generally reported as high, often above table sugar. How much it matters depends on the amount and what it is eaten with.
Why is maltodextrin in protein powder?
It adds bulk and improves texture, and it is cheaper than protein. A lot of it can reduce how much protein you actually get per scoop.
Is maltodextrin safe?
In the amounts used in foods, it is considered safe and is permitted by regulators. The main issue is that it can make a product seem lower in sugar than its effect on blood sugar suggests.
Sources: FSSAI · ICMR-National Institute of Nutrition
This article is general nutrition information, not medical advice. If you are pregnant, managing a medical condition or taking medication, speak to your doctor before changing your diet or starting a supplement.