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Meal replacement protein shake powder Calories
High-protein meal replacement powder
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Meal replacement protein shake powder (50 g) has 200 calories. That works out to 400 calories per 100 g. It contains 20 g of carbs, 20 g of protein, 2.5 g of fat and 2.5 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Meal replacement protein shake powder Nutrition Facts
Selected: 1 serving (medium) · 50 g
200
KCAL / 50G
Carbs
20g
· 7% DV
Protein
20g
· 40% DV
Fat
2.5g
· 3% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 44% · Fat 12%
Meal replacement protein shake powder nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 200 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 1.25 g | 6% |
| Trans fat | 0.05 g | |
| Sodium | 200 mg | 9% |
| Total carbohydrate | 20 g | 7% |
| Fiber | 2.5 g | 9% |
| Protein | 20 g | 40% |
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 protein shake powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 200 kcal |
| 1 tablespoon (shredded) | 10 g | 40 kcal |
| 2 tablespoon (double) | 20 g | 80 kcal |
| 1 serving (small) | 35 g | 140 kcal |
| 1 pack (mini) | 50 g | 200 kcal |
| 1 serving (large) | 70 g | 280 kcal |
| 1 cup (grated) | 90 g | 360 kcal |
| 100 g | 100 g | 400 kcal |
Calculated from 400 calories per 100 g.
Frequently Asked Questions About Meal replacement protein shake powder
Can meal replacement protein shake powder help with weight loss?
Yes, using meal replacement protein shake powder instead of a meal can help reduce overall food intake. Adding it on top of your usual meals may do the opposite, so use it as a replacement rather than an extra snack.
Can meal replacement protein shake powder replace a complete meal?
Not necessarily. A high-protein powder is not automatically nutritionally complete, and formulations differ. Use it as a full meal only if the product is designed for that purpose and its directions support meal replacement.
How do you make meal replacement protein shake powder?
Mix meal replacement protein shake powder with the amount of liquid stated in its directions, then shake or blend until smooth. Adding the liquid first can help prevent clumps; blending with fruit makes a thicker shake.
What is the difference between meal replacement protein shake powder and protein powder?
Meal replacement protein shake powder is intended to stand in for a meal, while ordinary protein powder is generally used to add protein to food or drinks. A meal-replacement label does not by itself guarantee that a product is nutritionally complete.
Should you mix meal replacement protein shake powder with water or milk?
Either works. Water makes a lighter shake, while milk gives it a creamier texture and adds nutrients. Follow the product’s mixing directions, since using too little liquid can make the shake overly thick.
How many meals a day can meal replacement protein shake powder replace?
Follow the product’s directions and avoid replacing every meal unless it is specifically intended for that use. Relying on shakes for most meals can leave too little room for the variety of whole foods in a balanced diet.
Does meal replacement protein shake powder keep you full?
It can help with fullness because it contains protein, but a liquid shake may not keep everyone satisfied as long as a solid meal. Pairing it with a fibre-rich food can make the meal more filling.
What are the side effects of meal replacement protein shake powder?
Some people experience bloating, gas, or changes in bowel habits, especially if they suddenly add a large amount to their diet. The powder also contains dairy and soy, which can trigger symptoms in people allergic to either.
When is the best time to drink meal replacement protein shake powder?
There is no required time; meal replacement protein shake powder is meant to replace a meal when it is convenient for you. Use it at breakfast or lunch if that is when you need a quick meal, rather than adding it after eating.
How should you store meal replacement protein shake powder after opening?
Keep meal replacement protein shake powder tightly sealed in a cool, dry place. Moisture can make the powder clump or spoil, so use a dry scoop and close the container promptly after each use.
Meal replacement protein shake powder Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B5
1mg · 20% DV
Biotin
6µg · 20% DV
B2
0.25mg · 19% DV
Minerals
Copper
0.2mg · 22% DV
Phosphorus
150mg · 21% DV
Zinc
2mg · 18% DV
Selenium
10µg · 18% DV
Sodium
200mg · 9% DV
Potassium ⭐
250mg · 7% DV
Meal replacement protein 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 protein shake 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 Meal replacement protein shake powder?
Meal replacement protein shake powder is a dry mix intended to be blended with water or milk for a quick drink. Alongside protein, it typically provides carbohydrates and smaller amounts of fat and fibre, making it a convenient option when preparing a full meal is difficult. The exact flavour and thickness depend on the product and the liquid used.
It is commonly used for a rushed breakfast, a meal on the go or a simple option at work; adding fruit can make the shake more substantial. The powder is protein-rich, with 40 g of protein per 100 g. For a lighter shake, mix it with water rather than milk, and check the serving size and ingredients to see whether it suits your routine.
How Nutritious Is Meal replacement protein 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
Medium
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 protein 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 protein shake powder Contain Allergens?
Contains these allergens:
Which Diets Is Meal replacement protein 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 protein shake powder Fat Profile
SATURATED
1.25g
MONOUNSATURATED
2g
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.