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Meal replacement powder Calories
Convenient meal alternative, balanced nutrition
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Meal replacement powder (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 27.5 µg of Biotin covers 92% 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) · 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 powder nutrition facts table · 1 serving (medium) (55 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 220 mg | 10% |
| 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 powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 55 g | 220 kcal |
| 1 slice (thin) | 15 g | 60 kcal |
| 2 tablespoon (medium) | 20 g | 80 kcal |
| 1 serving (small) | 30 g | 120 kcal |
| 1 pack (medium) | 60 g | 240 kcal |
| 1 serving (large) | 70 g | 280 kcal |
| 1 cup (large) | 90 g | 360 kcal |
| 100 g | 100 g | 400 kcal |
Calculated from 400 calories per 100 g.
Frequently Asked Questions About Meal replacement powder
What is meal replacement powder?
Meal replacement powder is a formulated product intended to stand in for a meal when mixed with a liquid. Its ingredients and nutrition profile vary by product, so it is not automatically interchangeable with every meal.
Does meal replacement powder help with weight loss?
Meal replacement powder may help with weight loss when it replaces a higher-energy meal as part of a planned approach. It does not cause weight loss by itself, and adding snacks or larger portions can offset that substitution.
How do you make meal replacement powder?
Prepare meal replacement powder according to the serving and mixing directions on its package. Adding the powder to liquid and shaking it thoroughly helps create a smoother drink; use the product’s stated proportions.
Can meal replacement powder replace all meals?
No, meal replacement powder should not generally replace every meal of the day. These products are designed for a specified use, often as a convenient substitute for one meal, rather than as a sole food source.
What is the difference between meal replacement powder and protein powder?
Meal replacement powder is formulated to take the place of a meal, while protein powder is mainly intended to supplement protein intake. Protein powder alone usually does not provide the range of nutrients or ingredients of a meal replacement.
Does meal replacement powder keep you full?
Meal replacement powder can help you feel full, particularly when it contains protein and fibre. Because it is consumed as a drink, it may not keep you satisfied as long as a solid meal.
Can you have meal replacement powder for breakfast?
Yes, meal replacement powder can be used in place of breakfast when you need a quick option. It is still useful to eat a varied range of foods during the rest of the day rather than relying on the powder for every meal.
How should you store meal replacement powder after opening?
Keep meal replacement powder tightly sealed in a cool, dry place after opening. Moisture can make the powder clump or affect its quality; follow the package instructions for storage and use after opening.
Can you use meal replacement powder during pregnancy?
Ask a doctor or dietitian before using meal replacement powder during pregnancy. Products differ in formulation, and nutritional needs vary; do not use the powder to routinely replace meals without personalized advice.
Is meal replacement powder the same as a homemade smoothie?
No, meal replacement powder is an ultra-processed product formulated to replace a meal, while a homemade smoothie is made from ingredients you choose. Their ingredients and nutritional profiles can differ substantially.
Meal replacement powder Vitamins & Minerals
Vitamins
Biotin
27.5µg · 92% DV
B5
3.3mg · 66% DV
B2
0.77mg · 59% DV
B12
1.38µg · 57% DV
Minerals
Copper
0.55mg · 61% DV
Manganese
1.1mg · 48% DV
Zinc
3.85mg · 35% DV
Phosphorus
220mg · 31% DV
Potassium ⭐
385mg · 11% DV
Sodium
220mg · 10% 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 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 powder?
Meal replacement powder is a formulated powder intended to make a quick drink in place of a meal. It is usually mixed with water or milk and contains a combination of protein, carbohydrate, fat and fibre; some versions also include added vitamins and minerals. The exact ingredients and flavour vary by product.
It is used internationally for a convenient breakfast or lunch when cooking or sitting down to eat is difficult, rather than as a traditional dish. Shake it with chilled liquid for a smooth drink, or blend with fruit for a thicker one. Per 100 g, it provides 20 g of protein and 7 g of fibre. For a lighter preparation, use 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
0.99g
MONOUNSATURATED
2.48g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.