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Meal replacement shake powder Calories
Convenient fortified meal alternative with protein, fiber, vitamins and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Meal replacement shake powder (50 g) has 195 calories. That works out to 390 calories per 100 g. It contains 22.5 g of carbs, 15 g of protein, 5 g of fat and 4 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 shake powder Nutrition Facts
Selected: 1 serving (medium) · 50 g
195
KCAL / 50G
Carbs
22.5g
· 8% DV
Protein
15g
· 30% DV
Fat
5g
· 6% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 31% · Fat 23%
Meal replacement shake powder nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 195 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0.05 g | |
| Sodium | 225 mg | 10% |
| Total carbohydrate | 22.5 g | 8% |
| Fiber | 4 g | 14% |
| Protein | 15 g | 30% |
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 powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 195 kcal |
| 1 tablespoon (shredded) | 10 g | 39 kcal |
| 2 tablespoon (double) | 20 g | 78 kcal |
| 1 ounce (small) | 28 g | 109 kcal |
| 1 pack (mini) | 50 g | 195 kcal |
| 1 cup (grated) | 90 g | 351 kcal |
| 100 g | 100 g | 390 kcal |
| 2 serving (double) | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Meal replacement shake powder
Does meal replacement shake powder help with weight loss?
Yes, it can support a weight-loss plan when it replaces a meal rather than being added on top of one. It is not a weight-loss treatment, and replacing meals without a broader eating plan can make it harder to get enough variety.
How do you mix meal replacement shake powder?
Mix meal replacement shake powder with the amount of water or milk stated on its package. Adding the powder to liquid in a shaker and shaking until smooth helps prevent clumps; follow the product’s directions rather than guessing the serving size.
Can meal replacement shake powder replace breakfast?
Yes, meal replacement shake powder can take the place of breakfast when you need a quick option. If you usually need a more substantial morning meal, use it as directed and plan other nourishing foods later rather than treating it as an extra drink.
Can meal replacement shake powder replace two meals a day?
It can replace more than one meal only if the product’s directions allow it. Using it for most meals may leave little room for the variety of foods in a regular diet, so keep ordinary meals in your routine instead of relying on shakes all day.
Does meal replacement shake powder keep you full?
It can be filling, but fullness varies with the product, how it is prepared, and your appetite. Mix it as directed and drink it as a meal, not as a small snack; if you are hungry soon afterward, a shake may not suit that meal.
Can you drink meal replacement shake powder every day?
Yes, it can be used daily when you follow its serving directions and use it as a meal replacement. It is better not to make it your only source of food, since regular meals provide more variety in flavors, textures, and ingredients.
How long does a prepared meal replacement shake last in the fridge?
A prepared shake is best consumed soon after mixing. If you need to keep it, refrigerate it in a closed container and follow the product’s storage guidance; discard one that has been left unrefrigerated for an extended period.
Is meal replacement shake powder a good choice before bed?
It can be used in the evening if it is replacing a meal, but it is not necessary as a bedtime drink. If you find that drinking a shake late makes you uncomfortable or affects your sleep, have it earlier instead.
Can meal replacement shake powder help build muscle?
It can contribute protein to a muscle-building eating plan, but it does not build muscle on its own. Strength training and enough food across the day matter too; use the powder as directed rather than treating it as a complete sports supplement.
Can you use meal replacement shake powder in recipes?
Yes, you can add meal replacement shake powder to some recipes, such as pancakes or smoothies, but cooking may change its texture and taste. When using it as a meal replacement, prepare it as directed so you get the intended serving.
Meal replacement shake powder Vitamins & Minerals
Vitamins
B5
1.5mg · 30% DV
B2
0.35mg · 27% DV
B1
0.3mg · 25% DV
B3
4mg · 25% DV
Minerals
Zinc
2.5mg · 23% DV
Copper
0.2mg · 22% DV
Phosphorus
150mg · 21% DV
Calcium
200mg · 20% DV
Sodium
225mg · 10% DV
Potassium ⭐
250mg · 7% DV
Meal replacement shake powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Meal replacement shake powder
To burn the 195 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 powder?
Meal replacement shake powder is a powdered product designed to be mixed into a drink as a quick alternative to a meal. It is commonly blended or shaken with water or milk, and some people add fruit for extra flavour and texture.
The result can be creamy or lighter depending on the liquid and how thoroughly it is mixed. It is handy when work, travel or a busy day leaves little time to prepare food, though it need not replace regular meals by default. The powder is typically fortified with vitamins and minerals and provides protein and fibre; one 50 g serving has about 15 g of protein. For a lighter drink, mix it with water and follow the serving guidance on the pack.
How Nutritious Is Meal replacement shake powder?
Nutrient density
Medium
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 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 shake powder Contain Allergens?
Contains these allergens:
Which Diets Is Meal replacement shake 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 shake powder Fat Profile
SATURATED
0.9g
MONOUNSATURATED
1.6g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.