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Meal replacement shake powder Calories
Fortified meal replacement powder with balanced protein, carbohydrates, fats, 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 g | |
| Sodium | 175 mg | 8% |
| 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 (small) | 10 g | 39 kcal |
| 2 tablespoon (medium) | 20 g | 78 kcal |
| 1 serving (small) | 35 g | 137 kcal |
| 1 pack (mini) | 50 g | 195 kcal |
| 1 serving (large) | 70 g | 273 kcal |
| 1 cup (shredded) | 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
Can meal replacement shake powder replace a whole meal?
Yes, meal replacement shake powder is designed to stand in for a meal, rather than simply add protein to one. It provides protein, carbohydrates, fats and added vitamins and minerals, but it does not offer the variety or chewing experience of a mixed-food meal.
Is meal replacement shake powder the same as a protein shake?
No, meal replacement shake powder is formulated as a broader meal alternative, with carbohydrates, fats and added vitamins and minerals as well as protein. A typical protein shake focuses mainly on supplying protein and is not automatically a meal replacement.
Can meal replacement shake powder help with weight loss?
It can help with weight loss when it replaces a more energy-dense meal and makes portions easier to manage. Adding it on top of your usual meals, rather than using it as a replacement, can work against that goal.
How do you make meal replacement shake powder taste better?
Blend meal replacement shake powder with chilled liquid and a small amount of fruit or spice to improve its flavour. Berries, banana or cinnamon can work well; adding several extras may turn a controlled meal replacement into a much larger snack.
Is meal replacement shake powder a good post-workout option?
Yes, meal replacement shake powder can be convenient after exercise because it supplies both protein and carbohydrates. It is a practical option when a full meal is not available, though ordinary food can serve the same purpose.
Can you drink meal replacement shake powder before bed?
Yes, you can drink meal replacement shake powder before bed if it is replacing a missed meal and feels comfortable for you. It is not a sleep aid, and a large drink close to bedtime may feel uncomfortable for some people.
Can you use meal replacement shake powder every day?
Yes, meal replacement shake powder can be used daily to replace an occasional meal, but relying on it for most meals can crowd out the variety of whole foods. Keep regular meals in your routine for different textures and food sources.
Why does meal replacement shake powder get lumpy?
Meal replacement shake powder often gets lumpy when it is added to too little liquid at once or stirred unevenly. Add the powder gradually while mixing, or use a shaker or blender to make a smoother drink.
Can you add meal replacement shake powder to coffee?
Yes, you can mix meal replacement shake powder into coffee, but very hot liquid may make the powder clump. First dissolve it in a little cool liquid, then stir that mixture into warm coffee.
How long does a prepared meal replacement shake last?
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 avoid leaving it at room temperature for an extended period.
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
Copper
0.25mg · 28% DV
Phosphorus
175mg · 25% DV
Zinc
2.5mg · 23% DV
Manganese
0.5mg · 22% DV
Potassium ⭐
350mg · 10% DV
Sodium
175mg · 8% 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 fortified blend of protein, carbohydrates and fats, with added vitamins and minerals. Stir or shake it with water or milk to make a drink intended to stand in for a meal when preparing or sitting down to eat is difficult.
It is usually sweet and smooth, though flavour and thickness vary by brand. People may use it for a quick breakfast, a convenient lunch at work or while travelling; adding fruit or blending it with ice is also common. Its balance of macronutrients gives it more substance than a simple sweet drink, and it provides protein and fibre. Mix it with water for a lighter shake, or milk for a creamier one.
How Nutritious Is Meal replacement shake 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 shake powder 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 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 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.