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Meal replacement protein mix Calories
High-protein meal replacement powder mix
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Meal replacement protein mix (50 g) has 193 calories. That works out to 385 calories per 100 g. It contains 15.4 g of carbs, 19.2 g of protein, 5.4 g of fat and 3.8 g of fiber. Its 1.5 mg of B5 covers 30% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Meal replacement protein mix Nutrition Facts
Selected: 1 serving (medium) · 50 g
193
KCAL / 50G
Carbs
15.4g
· 6% DV
Protein
19.2g
· 38% DV
Fat
5.4g
· 7% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 41% · Fat 26%
Meal replacement protein mix nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 193 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0.05 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 15.4 g | 6% |
| Fiber | 3.8 g | 14% |
| Protein | 19.2 g | 38% |
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 protein mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 193 kcal |
| 1 tablespoon (shredded) | 10 g | 39 kcal |
| 2 tablespoon (double) | 20 g | 77 kcal |
| 1 serving (small) | 35 g | 135 kcal |
| 1 pack (mini) | 50 g | 193 kcal |
| 1 serving (large) | 70 g | 270 kcal |
| 1 pack (large) | 75 g | 289 kcal |
| 1 cup (thick) | 90 g | 347 kcal |
| 100 g | 100 g | 385 kcal |
Calculated from 385 calories per 100 g.
Frequently Asked Questions About Meal replacement protein mix
What is meal replacement protein mix, and how is it different from protein powder?
Meal replacement protein mix is a powder formulated to stand in for a meal, rather than simply add protein to one. It is typically ultra-processed and may include carbohydrates, fats, and fibre as well as protein; whether it is nutritionally complete depends on the product.
Can meal replacement protein mix replace a regular meal?
Yes, meal replacement protein mix can replace a meal when the product is specifically intended for that use and you follow its serving instructions. A high protein content alone does not make a powder a complete meal, so check how the manufacturer recommends using it.
How do you make meal replacement protein mix without lumps?
Add meal replacement protein mix to the amount of liquid directed on the package, then shake it in a closed shaker or blend it. Adding the powder gradually to the liquid usually helps prevent lumps; water or milk can be used if the product instructions allow.
Can meal replacement protein mix help with weight loss?
Meal replacement protein mix may support weight loss if it replaces a more energy-dense meal and helps you maintain a lower overall energy intake. Adding it on top of your usual meals will not have the same effect; use the recommended portion.
Is it okay to use meal replacement protein mix every day?
Yes, meal replacement protein mix can be used daily if the product directions support regular use. It is best not to replace every meal with it long term, since a varied diet also provides foods and nutrients that a powder may not supply.
Can you blend fruit into meal replacement protein mix?
Yes, you can blend fruit into meal replacement protein mix if you want a thicker shake. The fruit adds ingredients and energy beyond the prepared mix, so the result may no longer match the product’s stated meal-replacement serving.
How long does a prepared meal replacement protein mix shake last?
A prepared meal replacement protein mix shake is best consumed soon after mixing. If you cannot drink it right away, refrigerate it in a sealed container and follow the package’s storage guidance; discard it if it has been left warm for an extended time.
Should you drink meal replacement protein mix before or after a workout?
Meal replacement protein mix can be used after exercise or before a workout if there is enough time to digest it. There is no required timing, and drinking a thick shake immediately before vigorous exercise may feel uncomfortable for some people.
Can people with diabetes use meal replacement protein mix?
People with diabetes may be able to use meal replacement protein mix, but its carbohydrates can affect blood glucose. Check the carbohydrate amount per serving, and discuss replacing meals with it with a healthcare professional if you use glucose-lowering medication.
Is meal replacement protein mix safe during pregnancy?
Meal replacement protein mix is not automatically a suitable substitute for meals during pregnancy, because formulations differ and nutritional needs change. Ask your pregnancy care provider before using it regularly as a meal replacement.
Meal replacement protein mix Vitamins & Minerals
Vitamins
B5
1.5mg · 30% DV
B2
0.35mg · 27% DV
B1
0.3mg · 25% DV
B3
4mg · 25% DV
Minerals
Copper
0.25mg · 28% DV
Phosphorus
175mg · 25% DV
Zinc
2.5mg · 23% DV
Manganese
0.5mg · 22% DV
Sodium
210mg · 9% DV
Potassium ⭐
300mg · 9% DV
Meal replacement protein mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Meal replacement protein mix
To burn the 193 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 protein mix?
Meal replacement protein mix is a powdered product blended with water or milk for a quick meal or snack. It combines protein-containing ingredients with carbohydrates, fat and fibre, though the exact ingredients and texture vary by product.
For busy days, it can be a convenient breakfast or an on-the-go option; elsewhere, people also use mixes like this after exercise or when a regular meal is impractical. Shake it thoroughly to avoid lumps, and adjust the liquid to get a thinner or creamier drink. With 38.46 g of protein per 100 g, protein is a prominent part of its nutritional profile. Use water for a lighter drink, or pair it with fruit if you want something more substantial.
How Nutritious Is Meal replacement protein mix?
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 protein mix 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 protein mix Contain Allergens?
Contains these allergens:
Which Diets Is Meal replacement protein mix 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 protein mix Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.55g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.