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Meal Replacement & Diet Shakes

Guides and comparisons How to read a supplement label in the EU

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Meal replacement and diet shake powders are mixed with water or milk and are usually sold in tubs. The nutrition table lists kilocalories (kcal) and kilojoules (kJ), protein, carbohydrate (of which sugars), fat, fibre and salt per serving and per 100 g, and many products add vitamins and minerals with a percentage of the nutrient reference value. Check whether the values are for the powder alone or for the shake prepared with a stated amount of water or milk. The ingredient list names the protein sources, sweeteners and flavourings, and allergens are emphasised.

Frequently asked questions

How does a meal replacement shake differ from a protein powder on the label?

Both carry a nutrition table, but a protein powder is compared mainly by its protein per serving. A meal replacement label also lists kilocalories, carbohydrate, fat and fibre per serving and usually added vitamins and minerals with their percentages of the nutrient reference value. Compare the same lines per serving and per 100 g.

Why do the nutrition values change when the shake is made with milk?

Milk adds its own kilocalories, protein, carbohydrate, fat and lactose, so a label that gives values for a shake prepared with milk shows higher figures than one for the powder alone or made with water. Compare two products on the same basis, and read the line that names the milk or water and the amount used.

How do I work out the number of shakes in a tub?

Divide the net weight of the powder in grams by the serving size in grams; many labels also print the number of servings. Dividing the price by that number gives the cost per shake, which can be set beside the kilocalories and protein of each serving.