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Plant-based complete meal powder Calories
High-protein, high-fiber meal replacement powder fortified with vitamins and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Plant-based complete meal powder (50 g) has 200 calories. That works out to 400 calories per 100 g. It contains 20 g of carbs, 15 g of protein, 6.5 g of fat and 5 g of fiber. Its 0.3 mg of Copper covers 28% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Plant-based complete meal powder Nutrition Facts
Selected: 1 serving (medium) · 50 g
200
KCAL / 50G
Carbs
20g
· 7% DV
Protein
15g
· 30% DV
Fat
6.5g
· 8% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 30% · Fat 30%
Plant-based complete meal powder nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 200 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 150 mg | 7% |
| Total carbohydrate | 20 g | 7% |
| Fiber | 5 g | 18% |
| 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 Plant-based complete meal powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 200 kcal |
| 1 tablespoon (small) | 10 g | 40 kcal |
| 2 tablespoon (medium) | 20 g | 80 kcal |
| 4 tablespoon (large) | 40 g | 160 kcal |
| 1 pack (mini) | 50 g | 200 kcal |
| 1.5 serving (large) | 75 g | 300 kcal |
| 1 cup (medium) | 90 g | 360 kcal |
| 100 g | 100 g | 400 kcal |
| 2 serving (double) | 100 g | 400 kcal |
Calculated from 400 calories per 100 g.
Frequently Asked Questions About Plant-based complete meal powder
What is plant-based complete meal powder, and what is it made for?
Plant-based complete meal powder is a powdered, fortified product designed to provide a convenient meal replacement. Formulas vary by brand, so the ingredient list is the place to identify the specific plant proteins and other ingredients in yours.
Can plant-based complete meal powder replace a meal?
Yes, plant-based complete meal powder is formulated as a meal replacement, rather than simply a protein drink. Use it as directed, and keep a variety of whole foods in your diet instead of relying on powder for every meal.
How do you mix plant-based complete meal powder without lumps?
Add plant-based complete meal powder to liquid in a shaker or blender, following the package directions. Adding the liquid first and shaking thoroughly usually helps prevent dry pockets; drink it soon after mixing for the best texture.
Is plant-based complete meal powder good for weight loss?
Plant-based complete meal powder may help with weight management when it replaces a more energy-dense meal. It does not cause weight loss by itself, and drinking it in addition to your usual meals can add to your overall intake.
Can you drink plant-based complete meal powder every day?
Yes, you can use plant-based complete meal powder daily according to its directions. It is better not to depend on it for every meal: whole foods bring variety in flavor, texture, and the way you eat.
Can you live on plant-based complete meal powder alone?
No, plant-based complete meal powder should not be your sole long-term food source. A powder cannot replace the variety of foods, flavors, and eating experiences that come from a balanced diet built around different whole foods.
Should you have plant-based complete meal powder before or after a workout?
Plant-based complete meal powder can work either before or after a workout if you need a convenient meal. For a strenuous session, allow time to digest it beforehand; after exercise, it can serve as a meal rather than a specialized recovery drink.
How should you store plant-based complete meal powder after opening?
Keep plant-based complete meal powder tightly sealed in a cool, dry place after opening. Moisture can make the powder clump, so use a dry scoop and follow the package’s storage directions.
Can you use plant-based complete meal powder during pregnancy?
Plant-based complete meal powder should not be used as your sole source of nutrition during pregnancy. Whether it suits your needs depends on the specific formula and your diet, so ask your doctor or dietitian before using it regularly.
Plant-based complete meal powder Vitamins & Minerals
Vitamins
B5
1.25mg · 25% DV
Biotin
7.5µg · 25% DV
B12
0.6µg · 25% DV
B2
0.3mg · 23% DV
Minerals
Copper
0.25mg · 28% DV
Manganese
0.5mg · 22% DV
Phosphorus
150mg · 21% DV
Calcium
200mg · 20% DV
Potassium ⭐
250mg · 7% DV
Sodium
150mg · 7% DV
Plant-based complete meal powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plant-based complete meal powder
To burn the 200 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 Plant-based complete meal powder?
Plant-based complete meal powder is a powdered meal replacement made with plant-derived ingredients and fortified with vitamins and minerals. You typically mix it with water or another drink; check the pack for the suggested serving size and preparation instructions. Its flavour and thickness vary by recipe and by what you mix it with.
It can be useful for breakfast, a workday lunch, or a meal when cooking is not practical. In places where meal-replacement shakes are common, people often have it on the go; elsewhere, it can be treated as a convenient drinkable meal rather than a traditional dish. With 30 g of protein and 10 g of fibre per 100 g, it is relatively rich in both. Add fruit on the side if you want a more substantial meal, or use extra liquid for a lighter consistency.
How Nutritious Is Plant-based complete meal 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 Plant-based complete meal 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 Plant-based complete meal powder Contain Allergens?
Contains these allergens:
Which Diets Is Plant-based complete meal powder Good For?
Vegan
✓ 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
Plant-based complete meal powder Fat Profile
SATURATED
0.9g
MONOUNSATURATED
2.1g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.