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Meal replacement shake Calories
Convenient, balanced nutrition, meal substitute
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Meal replacement shake (55 g) has 220 calories. That works out to 400 calories per 100 g. It contains 24.8 g of carbs, 11 g of protein, 7.2 g of fat and 3.9 g of fiber. Its 1.4 µg of B12 covers 57% of the Daily Value. Its glycemic index is 40 (medium), so it raises blood sugar at a moderate pace.
Meal replacement shake Nutrition Facts
Selected: 1 serving (medium) · 55 g
220
KCAL / 55G
Carbs
24.8g
· 9% DV
Protein
11g
· 22% DV
Fat
7.2g
· 9% DV
Fiber
3.9g
· 14% 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 shake nutrition facts table · 1 serving (medium) (55 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 0.83 g | 4% |
| Trans fat | 0 g | |
| Sodium | 193 mg | 8% |
| Total carbohydrate | 24.8 g | 9% |
| Fiber | 3.9 g | 14% |
| Protein | 11 g | 22% |
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 shake?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 55 g | 220 kcal |
| 1 serving (small) | 30 g | 120 kcal |
| 1 serving (large) | 80 g | 320 kcal |
| 100 g | 100 g | 400 kcal |
| 2 serving (double) | 110 g | 440 kcal |
| 1 cup (whole) | 250 g | 1000 kcal |
| 1 bottle (whole) | 330 g | 1320 kcal |
| 1 pack (whole) | 400 g | 1600 kcal |
Calculated from 400 calories per 100 g.
Frequently Asked Questions About Meal replacement shake
Are meal replacement shakes good for you?
Meal replacement shakes can be a convenient way to get a planned mix of nutrients, especially when you cannot prepare a meal. They are ultra-processed products, though, and are best used for convenience rather than as a routine substitute for varied whole foods.
Can a meal replacement shake replace every meal?
No, a meal replacement shake should not routinely replace every meal. Relying on shakes alone limits food variety and the enjoyment and eating experience of regular meals; use one as an occasional substitute, not as your entire diet.
Do meal replacement shakes help with weight loss?
Meal replacement shakes may support weight loss when they replace a meal rather than being added on top of it. They do not cause weight loss on their own, and replacing meals without a sustainable eating plan can be difficult to maintain.
What is the difference between a meal replacement shake and a protein shake?
A meal replacement shake is intended to stand in for a meal, while a protein shake is mainly designed to add protein. A protein shake may not provide the range of nutrients needed to use it as a meal substitute.
How do you make a meal replacement shake taste better?
You can improve a meal replacement shake's taste by blending it with cold liquid or adding unsweetened cocoa, cinnamon, or a small amount of fruit. Follow the product's directions, since extra ingredients change what the shake provides.
Does a meal replacement shake keep you full?
A meal replacement shake can keep you satisfied for a while because it contains protein and fibre. Some people find a drink less filling than a solid meal, so notice your hunger rather than assuming the shake will hold you until your next meal.
Can you use a meal replacement shake if you have diabetes?
Some people with diabetes can use a meal replacement shake, but its carbohydrates and role as a meal substitute can affect blood glucose management. If you use glucose-lowering medication or insulin, ask your clinician or dietitian before using one regularly.
Can a meal replacement shake replace breakfast every day?
A meal replacement shake can replace breakfast when you need a quick option, but having it every day is not necessary. Varying breakfast with foods you can chew helps keep your meals diverse and can feel more satisfying.
Is a meal replacement shake the same as a homemade smoothie?
No, a meal replacement shake is not the same as a homemade smoothie. The packaged shake is an ultra-processed product formulated as a meal substitute, whereas a smoothie's contents vary and may not provide a balanced meal unless you build it that way.
How long can you keep a prepared meal replacement shake?
Drink a prepared meal replacement shake promptly when possible. If you need to save it, cover it and refrigerate it, following the package directions; discard it if it has been left at room temperature for an extended time.
Meal replacement shake Vitamins & Minerals
Vitamins
B12
1.38µg · 57% DV
B3
8.8mg · 55% DV
B5
2.75mg · 55% DV
Biotin
16.5µg · 55% DV
Minerals
Phosphorus
220mg · 31% DV
Copper
0.28mg · 31% DV
Selenium
17µg · 31% DV
Iodine
41µg · 27% DV
Potassium ⭐
330mg · 10% DV
Sodium
193mg · 8% DV
Meal replacement shake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Meal replacement shake
To burn the 220 calories in 1 serving (medium) (55 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 shake?
A meal replacement shake is a packaged drink mix designed to stand in for a meal, usually prepared by blending or shaking it with water or milk. Formulas vary, but they typically combine sources of protein, carbohydrate, fat and fibre, making the format useful when cooking or sitting down to eat is not practical.
Flavour and texture depend on the variety and what you mix it with: water makes a lighter drink, while milk tends to give it a creamier body. People use meal replacement shakes as a quick breakfast, at work or while travelling, though they are not the same experience as a freshly prepared meal. It provides energy along with protein and fibre; add fruit for extra freshness, or use water if you prefer a lighter shake.
How Nutritious Is Meal replacement shake?
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 shake 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 shake Contain Allergens?
Contains these allergens:
Which Diets Is Meal replacement shake 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 shake Fat Profile
SATURATED
0.83g
MONOUNSATURATED
2.48g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.