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Meal replacement powder Calories
Fortified meal replacement powder with protein, fiber, vitamins and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Meal replacement 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 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 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 | 150 mg | 7% |
| 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 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 serving (small) | 35 g | 137 kcal |
| 1 pack (mini) | 50 g | 195 kcal |
| 1 serving (large) | 70 g | 273 kcal |
| 1 pack (large) | 75 g | 293 kcal |
| 1 cup (grated) | 90 g | 351 kcal |
| 100 g | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Meal replacement powder
What is the difference between meal replacement powder and protein powder?
Meal replacement powder is designed to provide more than protein, typically including carbohydrates, fats, fiber, vitamins and minerals. Protein powder mainly adds protein and is not usually formulated to stand in for a complete meal.
Does meal replacement powder help with weight loss?
It can help with weight loss when it replaces a meal and helps reduce overall food intake. Adding it on top of your usual meals does not have the same effect, and the way you prepare it matters.
Can meal replacement powder replace a meal?
Yes, if the product is specifically formulated and labelled as a meal replacement. Check its serving instructions rather than assuming every powder provides what you need from a meal.
How do you prepare meal replacement powder?
Mix meal replacement powder with the liquid and in the proportions stated on the package. Adding the powder gradually while stirring or shaking helps prevent lumps; drink it soon after mixing for the best texture.
Should you mix meal replacement powder with water or milk?
Either works unless the package gives different instructions. Water makes a lighter drink, while milk gives it a creamier texture and changes its overall nutritional content.
Can you have meal replacement powder every day?
Yes, if the product’s directions allow daily use. Use it as intended rather than replacing every meal with powder, and include a variety of whole foods in the rest of your diet.
Does meal replacement powder keep you full?
It can support fullness because it contains protein and fiber. How long that feeling lasts varies with the serving, what you mix it with and your individual appetite.
Can you use meal replacement powder during intermittent fasting?
No, not during a fasting window: meal replacement powder contains energy and nutrients, so drinking it breaks the fast. You can use it during your eating window if it fits your meal plan.
How long does prepared meal replacement powder last in the fridge?
It is best to drink meal replacement powder soon after mixing. If you need to save it, refrigerate it in a sealed container and follow the product’s storage directions rather than leaving it at room temperature.
Can you use meal replacement powder while pregnant?
Some products may fit into a pregnancy diet, but meal replacement powder should not replace pregnancy-specific nutrition advice. Check the product’s ingredients and ask your doctor or dietitian whether it suits your needs.
Meal replacement powder Vitamins & Minerals
Vitamins
B5
1.5mg · 30% DV
B2
0.35mg · 27% DV
B1
0.3mg · 25% DV
B3
4mg · 25% DV
Minerals
Phosphorus
175mg · 25% DV
Zinc
2.5mg · 23% DV
Copper
0.2mg · 22% DV
Calcium
200mg · 20% DV
Potassium ⭐
250mg · 7% DV
Sodium
150mg · 7% 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 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 powder?
Meal replacement powder is a fortified blend of protein, fibre, vitamins and minerals, designed to be mixed with water or milk as a stand-in for a meal. It is useful when you need something quick and portable, though flavour and thickness vary by product. Adjust the amount of liquid to make it smoother or more substantial, following the directions on the pack.
People commonly have it for breakfast, between commitments or while travelling, especially when preparing a full meal is impractical. Its protein and fibre give it more staying power than a sweet drink, but it does not offer the variety of a meal built from whole foods. For a more rounded option, serve it with a piece of fruit; if you prefer a lighter drink, mix it with water rather than milk.
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
0.9g
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.