Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Meal replacement shake Calories
Meal replacement shake fortified with protein, vitamins and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Meal replacement shake (50 g) has 218 calories. That works out to 435 calories per 100 g. It contains 12.9 g of carbs, 21.7 g of protein, 5.1 g of fat and 4.7 g of fiber. Its 0.2 mg of Copper covers 22% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Meal replacement shake Nutrition Facts
Selected: 1 serving (medium) · 50 g
218
KCAL / 50G
Carbs
12.9g
· 5% DV
Protein
21.7g
· 43% DV
Fat
5.1g
· 7% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 47% · Fat 25%
Meal replacement shake nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 5.1 g | 7% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0.05 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 12.9 g | 5% |
| Fiber | 4.7 g | 17% |
| Protein | 21.7 g | 43% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Meal replacement shake?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 218 kcal |
| 1 tablespoon (shredded) | 10 g | 44 kcal |
| 2 tablespoon (double) | 20 g | 87 kcal |
| 1 serving (small) | 35 g | 152 kcal |
| 1 cup (diced) | 50 g | 218 kcal |
| 1 pack (mini) | 50 g | 218 kcal |
| 1 serving (large) | 70 g | 305 kcal |
| 100 g | 100 g | 435 kcal |
| 2 pack (double) | 100 g | 435 kcal |
Calculated from 435 calories per 100 g.
Frequently Asked Questions About Meal replacement shake
What is a meal replacement shake?
A meal replacement shake is a formulated powder mixed with liquid and designed to stand in for a meal. It may be fortified with protein, vitamins and minerals, but it does not necessarily offer the variety or texture of a meal made from whole foods.
Can a meal replacement shake help with weight loss?
A meal replacement shake does not cause weight loss on its own, but replacing a more energy-dense meal with one may help reduce overall intake. It works best as a convenient option within a varied eating pattern, not as the only food you rely on.
Can a meal replacement shake replace breakfast?
Yes, a meal replacement shake can replace breakfast when you need a quick option. Check the product’s serving directions, and include a range of other foods later in the day rather than relying on the same shake for most of your meals.
How do you make a meal replacement shake?
Mix a meal replacement shake with the amount and type of liquid listed on its package. Shake it in a closed bottle or blend it until smooth; mixing directions vary by product, so avoid guessing the powder-to-liquid ratio.
What is the difference between a meal replacement shake and a protein shake?
A meal replacement shake is formulated to replace a meal and is often fortified with vitamins and minerals as well as protein. A protein shake is mainly intended to add protein, so it is not automatically a complete meal.
How long does a meal replacement shake last after mixing?
A prepared meal replacement shake is best consumed soon after mixing. If you need to keep it, refrigerate it promptly in a sealed container and follow the product’s storage instructions; discard it if it has been left unrefrigerated for an extended period.
Can you add fruit or oats to a meal replacement shake?
Yes, you can blend fruit or oats into a meal replacement shake to change its taste and texture. Add-ins also change the drink’s overall nutrition and thickness, so adjust the liquid gradually and follow any preparation guidance on the package.
Can people with diabetes drink a meal replacement shake?
Some people with diabetes can include a meal replacement shake, but its carbohydrate content and effect on blood glucose vary by product and person. Check how it fits your meal plan with your diabetes care team, especially if you use glucose-lowering medication.
Is a meal replacement shake a good pre-workout drink?
A meal replacement shake can be used before exercise if you tolerate it well, but its thickness may feel uncomfortable close to a workout. Try it well ahead of training first, and choose a lighter snack if it sits heavily.
Can a meal replacement shake cause side effects?
Yes, a meal replacement shake can cause digestive discomfort in some people, particularly if they react to ingredients such as dairy or soy. Stop using it if symptoms occur, and check the ingredient list for a relevant trigger before trying it again.
Meal replacement shake Vitamins & Minerals
Vitamins
B12
0.5µg · 21% DV
B5
1mg · 20% DV
Biotin
6µg · 20% DV
B2
0.24mg · 18% DV
Minerals
Copper
0.2mg · 22% DV
Phosphorus
150mg · 21% DV
Selenium
11µg · 20% DV
Zinc
2.1mg · 19% DV
Sodium
210mg · 9% DV
Potassium ⭐
260mg · 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 218 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 shake?
A meal replacement shake is a powdered product mixed with a liquid to make a drink intended to stand in for a meal. Recipes vary, but they are commonly fortified with protein, vitamins and minerals, making them a convenient option when preparing food is difficult.
The flavour and texture depend on the blend and what you mix it with: water gives a lighter shake, while milk usually makes it creamier. People often have one for a quick breakfast, during a busy workday or while travelling. It has a notable amount of protein and fibre; the listed protein is 43.43 g per 100 g of powder. Follow the pack’s serving directions, and pair it with fruit if you’d like something to chew alongside it.
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 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 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
1.1g
MONOUNSATURATED
2.05g
POLYUNSATURATED
1.55g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
Compare Meal replacement shake
Foods Similar to Meal replacement shake
Have another question about Meal replacement shake?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.