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Meal replacement powder Calories
Vitamin and mineral fortified, balanced macro meal replacement powder
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Meal replacement powder (50 g) has 200 calories. That works out to 400 calories per 100 g. It contains 22.5 g of carbs, 10 g of protein, 6.5 g of fat and 3.5 g of fiber. Its 25 µg of Biotin covers 83% of the Daily Value. Its glycemic index is 40 (medium), so it raises blood sugar at a moderate pace.
Meal replacement powder Nutrition Facts
Selected: 1 serving (medium) · 50 g
200
KCAL / 50G
Carbs
22.5g
· 8% DV
Protein
10g
· 20% DV
Fat
6.5g
· 8% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 21% · Fat 31%
Meal replacement powder nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 200 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 200 mg | 9% |
| Total carbohydrate | 22.5 g | 8% |
| Fiber | 3.5 g | 13% |
| Protein | 10 g | 20% |
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 Serving of Meal replacement powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 200 kcal |
| 2 tablespoon (medium) | 20 g | 80 kcal |
| 1 serving (small) | 30 g | 120 kcal |
| 1 pack (medium) | 50 g | 200 kcal |
| 1 serving (large) | 70 g | 280 kcal |
| 100 g | 100 g | 400 kcal |
| 1 cup (large) | 100 g | 400 kcal |
| 1 serving (extra large) | 100 g | 400 kcal |
| 1 bottle (large) | 330 g | 1320 kcal |
Calculated from 400 calories per 100 g.
Frequently Asked Questions About Meal replacement powder
What is meal replacement powder made from?
Meal replacement powder is an ultra-processed, formulated product made with protein, carbohydrate and fat sources, fibre, and added vitamins and minerals. It is designed as a meal alternative, unlike protein powder, which is mainly intended to supplement protein intake.
Can meal replacement powder help you lose weight?
Yes, meal replacement powder can support weight loss when it replaces a planned meal and helps control portions. Adding it to your usual meals does not create that effect; use it as directed rather than as an extra drink.
How do you make meal replacement powder without lumps?
Add meal replacement powder to the liquid in the proportions given on the package, then shake it in a sealed shaker or blend it. Pouring the powder into the liquid gradually also helps prevent dry clumps.
What is the difference between meal replacement powder and protein powder?
Meal replacement powder is formulated to stand in for a meal, so it combines protein with carbohydrate, fat, fibre, and added vitamins and minerals. Protein powder is primarily a way to supplement protein, not a complete meal substitute.
Can you mix meal replacement powder with water instead of milk?
Yes, meal replacement powder can generally be mixed with water, while milk changes the drink’s taste and nutritional content. Use the liquid amount specified for the product; water keeps the mixture closer to the powder’s own formulation.
Can meal replacement powder replace every meal?
Meal replacement powder should not automatically replace every meal. Using it for all meals can make it harder to get variety from ordinary foods; follow the product’s directions and use it as part of a varied eating plan.
Does meal replacement powder keep you full?
It can help you feel full because meal replacement powder contains protein and fibre. How long that feeling lasts varies, and using it to replace a meal is more likely to be satisfying than drinking it alongside your usual meal.
How should meal replacement powder be stored after opening?
Keep opened meal replacement powder tightly sealed in a cool, dry place. Moisture and heat can make the powder clump or spoil; follow the package’s instructions for use after opening and its expiration date.
Can you heat meal replacement powder?
You can warm a prepared meal replacement drink if the product instructions allow it, but avoid boiling it. High heat can affect texture and make the powder clump, so mix it with liquid first and warm it gently.
Is meal replacement powder safe during pregnancy?
Meal replacement powder is not automatically suitable during pregnancy, because formulations differ and it may not meet your individual nutritional needs. Ask your doctor or dietitian before using it to replace meals while pregnant.
Meal replacement powder Vitamins & Minerals
Vitamins
Biotin
25µg · 83% DV
B5
3mg · 60% DV
B2
0.7mg · 54% DV
B12
1.25µg · 52% DV
Minerals
Phosphorus
200mg · 29% DV
Copper
0.25mg · 28% DV
Selenium
15µg · 27% DV
Calcium
250mg · 25% DV
Potassium ⭐
350mg · 10% DV
Sodium
200mg · 9% DV
Meal replacement powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Meal replacement powder
To burn the 200 calories in 1 serving (medium) (50 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 Meal replacement powder?
Meal replacement powder is a dry mix designed to provide a convenient stand-in for a meal, typically blended with water or milk according to the product directions. This version is fortified with vitamins and minerals and combines protein, carbohydrate and fat; it is made for convenience rather than being part of a regional food tradition.
Its flavour and thickness vary by product, and it is commonly used for breakfast or lunch when there is little time to prepare food. Some people have it as a drink on its own, while others pair it with fruit for a more substantial meal. It provides 20 g of protein per 100 g. For a lighter option, prepare it with water, and follow the serving guidance on the pack.
How Nutritious Is Meal replacement powder?
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
High
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 Meal replacement powder Processed?
NOVA 4
Ultra-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 Meal replacement powder Contain Allergens?
Contains these allergens:
Which Diets Is Meal replacement powder Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Meal replacement powder Fat Profile
SATURATED
0.9g
MONOUNSATURATED
2.25g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.