Best Low-Carb (Keto Friendly) Shakes | Meal Replacement Shakes Best Low-Carb (Keto Friendly) Shakes | Meal Replacement Shakes

Best Low-Carb Meal Replacement Shakes (Keto-Friendly)

Low-carb meal replacement shakes make great additions to your ketogenic diet, or other low carb diet plan. That said, not all low-carb shakes (<15 grams/serving) are created equal. The best shakes also contain essential vitamins, minerals, and protein your body needs to function optimally. See our top rated low-carb meal replacement shakes of 2020 below.

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#1

310 Shake®

Per Serving1 Our Rating
Calories: 110 9.0/10
Sugar: 0g 10/10
Cholesterol: 0mg 10/10
Fat: 2g 8.0/10
Carbs: 7g 9.5/10
Dietary Fiber: 5g 8.0/10
Protein: 15g 7.5/10
Organic: Yes 10/10
Superfoods: Yes 10/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $2.43 7.5/10
Our Rating:
9.1/10
A
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310 ShakeRating Details

Per Serving1 Our Rating
Calories: 110 9.0/10
Sugar: 0g 10/10
Cholesterol: 0mg 10/10
Fat: 2g 8.0/10
Carbs: 7g 9.5/10
Dietary Fiber: 5g 8.0/10
Protein: 15g 7.5/10
Organic: Yes 10/10
Superfoods: Yes 10/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $2.43 7.5/10

1Nutritional information from https://310nutrition.com/products/shake_vanilla. Price per serving calculated from a package price of $68.00 for 310 Vanilla with 28 servings per package. Accessed 5/22/17. BBB Rating accessed 1/24/19.

Per Serving2 Our Rating
Calories: 130 8.5/10
Sugar: 0g 10/10
Cholesterol: 0mg 10/10
Fat: 1g 9.0/10
Carbs: 8g 9.0/10
Dietary Fiber: 7g 6.8/10
Protein: 22g 7.0/10
Organic: Yes 10/10
Superfoods: Yes 10/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $2.32 7.5/10
Our Rating:
8.9/10
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Garden of LifeRating Details

Per Serving2 Our Rating
Calories: 130 8.5/10
Sugar: 0g 10/10
Cholesterol: 0mg 10/10
Fat: 1g 9.0/10
Carbs: 8g 9.0/10
Dietary Fiber: 7g 6.8/10
Protein: 22g 7.0/10
Organic: Yes 10/10
Superfoods: Yes 10/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $2.32 7.5/10

2Nutritional information from https://www.gardenoflife.com/catalog/product/view/sku/658010116022. Price per serving calculated from a package price of $64.99 for 28-servings of Vanilla Protein Powder. Accessed 8/2/19.

Per Serving3 Our Rating
Calories: 160 7.0/10
Sugar: 1g 10/10
Cholesterol: 0mg 10/10
Fat: 5g 5.0/10
Carbs: 10g 8.5/10
Dietary Fiber: 6g 8.5/10
Protein: 20g 9.0/10
Organic: Yes 10/10
Superfoods: Yes 10/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $3.50 5.5/10
Our Rating:
8.6/10
--
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Vega One ShakeRating Details

Per Serving3 Our Rating
Calories: 160 7.0/10
Sugar: 1g 10/10
Cholesterol: 0mg 10/10
Fat: 5g 5.0/10
Carbs: 10g 8.5/10
Dietary Fiber: 6g 8.5/10
Protein: 20g 9.0/10
Organic: Yes 10/10
Superfoods: Yes 10/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $3.50 5.5/10

3Nutritional information from https://myvega.com/products/categories/powders/vega-one-shake?option_Flavor=French%20Vanilla. Price per serving calculated from a package price of $69.99 for Vega One with 20 servings per package. Accessed 7/22/17. BBB Rating accessed 1/24/19.

Per Serving4 Our Rating
Calories: 110 9.0/10
Sugar: 0g 10/10
Cholesterol: 0mg 10/10
Fat: 2.5g 7.5/10
Carbs: 4g 10/10
Dietary Fiber: 2g 5.5/10
Protein: 17g 8.0/10
Organic: Yes 10/10
Superfoods: No 4/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $2.29 7.5/10
Our Rating:
8.5/10
C-
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Teami ProteinRating Details

Per Serving4 Our Rating
Calories: 110 9.0/10
Sugar: 0g 10/10
Cholesterol: 0mg 10/10
Fat: 2.5g 7.5/10
Carbs: 4g 10/10
Dietary Fiber: 2g 5.5/10
Protein: 17g 8.0/10
Organic: Yes 10/10
Superfoods: No 4/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $2.29 7.5/10

4Nutritional information from https://www.teamiblends.com/products/plant-based-protein-powder. Price per serving calculated from a package price of $31.99 for Organic Plant-Based Wellness Protein, Rich Chocolate with 14 servings per package. Accessed 6.10/20.

Per Serving5 Our Rating
Calories: 100 9.5/10
Sugar: 0g 10/10
Cholesterol: 10mg 9.0/10
Fat: 4g 6.0/10
Carbs: 3g 10/10
Dietary Fiber: 0g 4.0/10
Protein: 15g 7.5/10
Organic: No 4.0/10
Superfoods: No 4.0/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $1.95 8.5/10
Our Rating:
8.4/10
B+
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Perfect KETORating Details

Per Serving5 Our Rating
Calories: 100 9.5/10
Sugar: 0g 10/10
Cholesterol: 10mg 9.0/10
Fat: 4g 6.0/10
Carbs: 3g 10/10
Dietary Fiber: 0g 4.0/10
Protein: 15g 7.5/10
Organic: No 4.0/10
Superfoods: No 4.0/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $1.95 8.5/10

5https://shop.perfectketo.com/collections/all-perfect-keto-products/products/keto-whey-protein?variant=15895432396871. Accessed 5/30/19. BBB Rating accessed 5/30/19.

#6

Keto Chow®

Per Serving6 Our Rating
Calories: 123 8.5/10
Sugar: .8g 10/10
Cholesterol: 12mg 9.0/10
Fat: .5g 9.5/10
Carbs: 6.7g 9.5/10
Dietary Fiber: 5.9g 8.5/10
Protein: 26g 10/10
Organic: No 4.0/10
Superfoods: No 4.0/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $3.33 6.0/10
Our Rating:
8.3/10
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Keto ChowRating Details

Per Serving6 Our Rating
Calories: 123 8.5/10
Sugar: .8g 10/10
Cholesterol: 12mg 9.0/10
Fat: .5g 9.5/10
Carbs: 6.7g 9.5/10
Dietary Fiber: 5.9g 8.5/10
Protein: 26g 10/10
Organic: No 4.0/10
Superfoods: No 4.0/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $3.33 6.0/10

6Nutritional information from https://shop.ketochow.xyz/collections/keto-chow-meals-sweet-flavors/products/keto-chow-vanilla. Price per serving calculated from a package price of $70.00 for vanilla with 21 servings per package. Accessed 10/14/20.

Per Serving7 Our Rating
Calories: 110 9.0/10
Sugar: 2g 9.5/10
Cholesterol: 4.5mg 9.5/10
Fat: 2g 8.0/10
Carbs: 9g 9.0/10
Dietary Fiber: 5g 8.0/10
Protein: 15g 7.5/10
Organic: No 4.0/10
Superfoods: Yes 10/10
Artifical Sweeteners: Yes 4.0/10
Controversial Ingredients: No 10/10
Price: $2.55 7.5/10
Our Rating:
8.0/10
A+
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Thrive ShakeRating Details

Per Serving7 Our Rating
Calories: 110 9.0/10
Sugar: 2g 9.5/10
Cholesterol: 4.5mg 9.5/10
Fat: 2g 8.0/10
Carbs: 9g 9.0/10
Dietary Fiber: 5g 8.0/10
Protein: 15g 7.5/10
Organic: No 4.0/10
Superfoods: Yes 10/10
Artifical Sweeteners: Yes 4.0/10
Controversial Ingredients: No 10/10
Price: $2.55 7.5/10

7Nutritional information from https://media.le-vel.com/Documents/THRV002.pdf. Price per serving calculated from a package price of $40.80 for Thrive Vanilla Lifestyle Mix with 16 servings per package. Accessed 5/22/17. BBB Rating accessed 1/24/19.

Per Serving8 Our Rating
Calories: 100 9.5/10
Sugar: 4g 6/10
Cholesterol: 3mg 9.5/10
Fat: 1g 9.0/10
Carbs: 7g 9.5/10
Dietary Fiber: 2g 5.5/10
Protein: 17g 8.0/10
Organic: No 4.0/10
Superfoods: No 4.0/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $1.93 8.5/10
Our Rating:
7.8/10
B
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Lady Boss LeanRating Details

Per Serving8 Our Rating
Calories: 100 9.5/10
Sugar: 4g 6/10
Cholesterol: 3mg 9.5/10
Fat: 1g 9.0/10
Carbs: 7g 9.5/10
Dietary Fiber: 2g 5.5/10
Protein: 17g 8.0/10
Organic: No 4.0/10
Superfoods: No 4.0/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $1.93 8.5/10

8Nutritional information from https://ladyboss.com/lean. Price per serving calculated from a package price of $57.95 for LadyBoss LEAN Protein Shake with 30 servings per package. Accessed 9/5/18. BBB Rating accessed 1/24/19.

#9

Shakeology®

Per Serving9 Our Rating
Calories: 130 8.5/10
Sugar: 7g 7.5/10
Cholesterol: 5mg 9.5/10
Fat: 2g 8.0/10
Carbs: 14g 8.0/10
Dietary Fiber: 3g 6.5/10
Protein: 16g 8.0/10
Organic: No 4.0/10
Superfoods: Yes 10/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $4.33 4.0/10
Our Rating:
7.8/10
A-
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ShakeologyRating Details

Per Serving9 Our Rating
Calories: 130 8.5/10
Sugar: 7g 7.5/10
Cholesterol: 5mg 9.5/10
Fat: 2g 8.0/10
Carbs: 14g 8.0/10
Dietary Fiber: 3g 6.5/10
Protein: 16g 8.0/10
Organic: No 4.0/10
Superfoods: Yes 10/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $4.33 4.0/10

9Nutrition information taken from http://www.shakeology.com/shake-flavors#vanilla. Price per serving calculated from a package price of $129.95 for the Vanilla Shakeology® with 30 servings per package. Accessed 2/1/17. BBB Rating accessed 1/24/19.

Per Serving10 Our Rating
Calories: 160 7.0/10
Sugar: 9g 6.5/10
Cholesterol: 0mg 10/10
Fat: 3g 7.0/10
Carbs: 14g 8.0/10
Dietary Fiber: 1g 5.0/10
Protein: 20g 9.0/10
Organic: No 4.0/10
Superfoods: Yes 10/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $2.53 5.5/10
Our Rating:
7.7/10
A+
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Arbonne ShakeRating Details

Per Serving10 Our Rating
Calories: 160 7.0/10
Sugar: 9g 6.5/10
Cholesterol: 0mg 10/10
Fat: 3g 7.0/10
Carbs: 14g 8.0/10
Dietary Fiber: 1g 5.0/10
Protein: 20g 9.0/10
Organic: No 4.0/10
Superfoods: Yes 10/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $2.53 5.5/10

10Nutrition information taken from http://www.arbonne.com/pws/homeoffice/store/amus/product/Vanilla-Protein-Shake-Mix-Powder-2070,1476,274.aspx. Price per serving calculated from a package price of $76.00 for Vanilla Protein Shake Mix with 30 servings per package. Accessed 5/19/17. BBB Rating accessed 1/24/19.

#11

Plexus Lean®

Per Serving11 Our Rating
Calories: 12 5.8/10
Sugar: 0g 10/10
Cholesterol: 0mg 10/10
Fat: 0g 10/10
Carbs: 14g 8.0/10
Dietary Fiber: 0g 4.8/10
Protein: 0g 3.5/10
Organic: No 4.0/10
Superfoods: No 4.3/10
Artifical Sweeteners: Yes 10/10
Controversial Ingredients: No 10/10
Price: $2.85 5.5/10
Our Rating:
7.6/10
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Plexus LeanRating Details

Per Serving11 Our Rating
Calories: 12 5.8/10
Sugar: 0g 10/10
Cholesterol: 0mg 10/10
Fat: 0g 10/10
Carbs: 14g 8.0/10
Dietary Fiber: 0g 4.8/10
Protein: 0g 3.5/10
Organic: No 4.0/10
Superfoods: No 4.3/10
Artifical Sweeteners: Yes 10/10
Controversial Ingredients: No 10/10
Price: $2.85 5.5/10

11Nutritional information from https://plexusworldwide.com/product/plexus-lean-vanilla-whey-meal-replacement. Price per serving calculated from a package price of $39.95 for 14 Whey Vanilla Shake packets. Accessed 8/2/19.

#12

Ketologie®

Per Serving12 Our Rating
Calories: 300 4.0/10
Sugar: 0g 10/10
Cholesterol: 0mg 10/10
Fat: 25g 4.0/10
Carbs: 3g 10/10
Dietary Fiber: 7g 8.2/10
Protein: 15g 7.5/10
Organic: No 4.0/10
Superfoods: No 4.0/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $3.06 6.5/10
Our Rating:
7.4/10
N/A
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KetologieRating Details

Per Serving12 Our Rating
Calories: 300 4.0/10
Sugar: 0g 10/10
Cholesterol: 0mg 10/10
Fat: 25g 4.0/10
Carbs: 3g 10/10
Dietary Fiber: 7g 8.2/10
Protein: 15g 7.5/10
Organic: No 4.0/10
Superfoods: No 4.0/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $3.06 6.5/10

12Nutritional information from https://www.ketologie.com/products/vanilla-keto-shake. Price per serving calculated from a package price of $54.99 for Vanilla Keto Protein Shake with 18 servings per package. Accessed 10/08/19.

#13

Atkins Shake®

Per Serving13 Our Rating
Calories: 100 9.5/10
Sugar: 1g 10/10
Cholesterol: 5mg 9.5/10
Fat: 3g 7.0/10
Carbs: 7g 9.5/10
Dietary Fiber: 5g 8.0/10
Protein: 15g 7.5/10
Organic: No 4.0/10
Superfoods: No 4.0/10
Artifical Sweeteners: Yes 4.0/10
Controversial Ingredients: Yes 4.0/10
Price: $0.66 10/10
Our Rating:
7.3/10
A+
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Atkins ShakeRating Details

Per Serving13 Our Rating
Calories: 100 9.5/10
Sugar: 1g 10/10
Cholesterol: 5mg 9.5/10
Fat: 3g 7.0/10
Carbs: 7g 9.5/10
Dietary Fiber: 5g 8.0/10
Protein: 15g 7.5/10
Organic: No 4.0/10
Superfoods: No 4.0/10
Artifical Sweeteners: Yes 4.0/10
Controversial Ingredients: Yes 4.0/10
Price: $0.66 10/10

13Nutritional information from https://www.atkins.com/products/atkins-shakes/shakes/vanilla-protein-powder. Price per serving calculated from a package price of $13.98 for 15 servings of Vanilla Protein Powder. Accessed 8/2/19.

Per Serving14 Our Rating
Calories: 190 6.0/10
Sugar: 0g 10/10
Cholesterol: 20mg 7.0/10
Fat: 8g 4.0/10
Carbs: 8g 9.0/10
Dietary Fiber: 0g 6.0/10
Protein: 8g 5.5/10
Organic: No 4.0/10
Superfoods: No 4.0/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $1.50 10/10
Our Rating:
7.1/10
B+
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SlimFast KetoRating Details

Per Serving14 Our Rating
Calories: 190 6.0/10
Sugar: 0g 10/10
Cholesterol: 20mg 7.0/10
Fat: 8g 4.0/10
Carbs: 8g 9.0/10
Dietary Fiber: 0g 6.0/10
Protein: 8g 5.5/10
Organic: No 4.0/10
Superfoods: No 4.0/10
Artifical Sweeteners: No 10/10
Controversial Ingredients: No 10/10
Price: $1.50 10/10

14Nutritional information from https://slimfast.com/products/keto-shake-mixes/. Price per serving calculated from https://www.walmart.com/ip/SlimFast-Keto-Meal-Replacement-Shake-Powder-Vanilla-Cake-Batter-12-2oz-Canister-10-servings/894946904 with a package price of $14.97 for 10 servings of SlimFast Vanilla Cake Batter Keto Shake.

Per Serving15 Our Rating
Calories: 110 9.0/10
Sugar: 7g 7.5/10
Cholesterol: 5mg 9.5/10
Fat: 1g 9.0/10
Carbs: 13g 8.0/10
Dietary Fiber: 4g 7.0/10
Protein: 14g 7.5/10
Organic: No 4.0/10
Superfoods: No 4.0/10
Artifical Sweeteners: Yes 4.0/10
Controversial Ingredients: Yes 4.0/10
Price: $2.79 7.0/10
Our Rating:
6.7/10
A+
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Medifast ShakeRating Details

Per Serving15 Our Rating
Calories: 110 9.0/10
Sugar: 7g 7.5/10
Cholesterol: 5mg 9.5/10
Fat: 1g 9.0/10
Carbs: 13g 8.0/10
Dietary Fiber: 4g 7.0/10
Protein: 14g 7.5/10
Organic: No 4.0/10
Superfoods: No 4.0/10
Artifical Sweeteners: Yes 4.0/10
Controversial Ingredients: Yes 4.0/10
Price: $2.79 7.0/10

15Nutritional information from http://www.medifast1.com/Products/medifast-diet-plans/meals/shakes/prd~52500.jsp. Price per serving calculated from a package price of $19.50 for French Vanilla Shake with 7 servings per package. Accessed 5/22/17. Controversial Ingredients: Fructose, Acesulfame Potassium, and Carrageenan. BBB Rating accessed 1/24/19.

Per Serving16 Our Rating
Calories: 90 10/10
Sugar: 9g 6.5/10
Cholesterol: 0mg 10/10
Fat: 1g 9.0/10
Carbs: 13g 8.0/10
Dietary Fiber: 3g 6.5/10
Protein: 9g 6.0/10
Organic: No 4.0/10
Superfoods: No 4.0/10
Artifical Sweeteners: Yes 4.0/10
Controversial Ingredients: Yes 4.0/10
Price: Varies 4.0/10
Our Rating:
6.3/10
A
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Herbalife ShakeRating Details

Per Serving16 Our Rating
Calories: 90 10/10
Sugar: 9g 6.5/10
Cholesterol: 0mg 10/10
Fat: 1g 9.0/10
Carbs: 13g 8.0/10
Dietary Fiber: 3g 6.5/10
Protein: 9g 6.0/10
Organic: No 4.0/10
Superfoods: No 4.0/10
Artifical Sweeteners: Yes 4.0/10
Controversial Ingredients: Yes 4.0/10
Price: Varies 4.0/10

16Nutrition information taken from http://az31823.vo.msecnd.net/content/en-us/pdf/catalog/1213_formula1_nongm_vanilla_label_us.pdf. Price per serving for Vanilla Herbalife® varies depending on distributor, not sold online. Accessed 3/1/17. Controversial Ingredients: Fructose and Carrageenan. BBB Rating accessed 1/24/19.

Per Serving17 Our Rating
Calories: 180 10/10
Sugar: 15g 4.8/10
Cholesterol: 3mg 8.5/10
Fat: 1g 8.0/10
Carbs: 15g 10/10
Dietary Fiber: 0.5g 4.8/10
Protein: 27g 8.5/10
Organic: No 4.0/10
Superfoods: No 10/10
Artifical Sweeteners: Yes 10/10
Controversial Ingredients: No 10/10
Price: $2.79 8.5/10
Our Rating:
6.0/10
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Almased ShakeRating Details

Per Serving17 Our Rating
Calories: 180 10/10
Sugar: 15g 4.8/10
Cholesterol: 3mg 8.5/10
Fat: 1g 8.0/10
Carbs: 15g 10/10
Dietary Fiber: 0.5g 4.8/10
Protein: 27g 8.5/10
Organic: No 4.0/10
Superfoods: No 10/10
Artifical Sweeteners: Yes 10/10
Controversial Ingredients: No 10/10
Price: $2.79 8.5/10

17Nutritional information from https://www.almased.com/meal-replacement-shakes. Price per serving calculated from a package price of $27.98 for Almased with 10 servings per package. Accessed 8/2/19. BBB Rating accessed 10/16/2013.

Meeting Your Keto Goals

 

Protein Recommendations

Picking the right Shake for your meal plan means you need to know your overall dietary goals for a keto diet plan to evaluate your Shake’s ingredients. On a keto diet, one strives for 70% fat calories, 10-20% protein calories, and 10-20% carbohydrate calories. You want to stay close to 20-50 grams of carbohydrate per day to stay in ketosis, and you don’t want too much protein. Protein can turn to glucose which will take you out of ketosis, so keep your protein moderate. This means your keto-friendly Shake should be moderate in protein, with no more than 20% of the calories.

 

Many shakes on the keto-friendly list are borderline high in protein, such as Keto Chow which has 27 grams of protein. Plexus Lean has 24 grams. Taken as a meal replacement three times per day would yield 81 grams protein, which is 27% protein calories on a 1200 calorie diet or 22% on a 1500 calorie diet, too high for both men and women on low-calorie keto diets. There should be enough protein in a keto-friendly shake to sustain muscle mass but not to take you out of ketosis. So, keep your protein to less than 20 grams per serving. Twenty grams of protein would yield precisely 20% of your calories as protein on a 1200 calorie diet if three shakes per day were consumed.

Fat Recommendations

 

Fat in a keto diet should equal approximately 70% of the calories in your total diet. Most of this fat is going to come from added fat to the shakes when you make them because most keto-friendly shakes come low-fat, and it’s the recipes that add the fat. Many of the keto-friendly shakes on our top-rated list come with recipes that call for added Medium Chain Triglycerides (MCT) or heavy cream to the shakes to round out the nutrient composition. The 310 Shake Keto Kit comes with a bottle of Medium Chain Triglyceride Oil to add to the recipes. It is best to focus on adding healthy fats rather than fats loaded with saturation as healthy fats such as avocado oil, olive oil, or canola oil are better for your heart. MCTs are frequently used because they are metabolized by the liver and go directly to the body for energy and immediately satiate the appetite. Perfect Keto contains 19% saturated fats per serving, leaving little room for additional saturated fat to the shakes or meal plan.

 

Carbohydrate Recommendations

 

The carbohydrate content of keto diets is low, about 10-20% of the calories or 20-50 grams total carbohydrate per day, or 25 grams of net carbs. This means only low carbohydrate fruits and vegetables are allowed to supplement the shakes, which may lead to nutrient depletion, including fiber, vitamins, and minerals. A keto-friendly shake should contain minimum carbohydrates to allow for other foods to be incorporated into the meal plan. If three shakes per day were consumed, you would want the carbohydrate content to stay below 5 net grams per serving or lower. This allows for the addition of some carbohydrate-containing foods to the shakes or your meal plan. Net carbs are obtained by taking the total carbohydrates and subtracting the fiber grams. If the net carbs go higher, you may stay within guidelines with the three shakes, but you must cut the carbohydrates you add to your Shake or meal plan making it less nutrient-dense and palatable. 

 

The following shakes all have less than 5 net carbs per serving: 310 Shake, Garden of Life, Vega-One, Teami Protein, Perfect Keto, Keto Chow, Atkins Shake and Thrive Shake.

What Nutrients are Low in a Keto Diet?

 

The keto diet can run low in many nutrients, especially fiber. The nutrients most at risk for depletion on a keto diet are sodium, potassium, calcium, magnesium, vitamin C, and folate. Optimally, a keto-friendly shake will contain at least 30% of the Daily Value (DV) for at least these nutrients. If a shake does not include 30% of these and other micronutrients, an individual on a keto diet would do best to take a multivitamin. Adding low carbohydrate foods to the shake or meal plan may help supplement these nutrients and are often called for to prevent and treat the “keto-flu,” and stay healthy long term.

Multivitamins

 

The 310 shake recommends a multivitamin be taken with the program and has a packet available for purchase on its website. Garden of Life has some vitamins and minerals, but none of the high-risk nutrients reach the criteria of 30% DV. The Vega-One Shake contains 19 vitamins and minerals, and three nutrients reach the 30% DV criteria-vitamin D, vitamin C, and folate. Keto Chow meets the requirements for Calcium, Vitamin D and Potassium, while Thrive Shake adds 19 vitamins and minerals and addresses all but the sodium requirement. Lady Boss Lean has 19 added vitamins and minerals but none at 30% of the DV. Plexus Lean has 24 vitamins and minerals, but no label could be found to determine amounts. Keto Made Easy had enough folate in it along with suboptimal amounts of 22 other micronutrients. Herbalife had enough calcium and vitamin D only.  So, you see, none of the shakes has 30% of the DV for all of the essential nutrients commonly seen in deficiency. All were low in sodium and potassium which means these nutrients need to be obtained through the diet.

 

Sodium

 

Another interesting mineral fact is sodium supplementation. Many of the keto-friendly powders list pink Himalayan salt or sea salt in their ingredient list, when, in fact, none of the shakes has a significant amount of sodium or other trace minerals in them found in such salts. Sodium is essential to prevent the “keto-flu,” a syndrome of malaise, fatigue, and irritability that develops from carbohydrate restriction and resulting micronutrient and electrolyte imbalances. The shakes could help prevent the keto-flu if the micronutrients were present in sufficient quantities, but such is not the case. The keto dieter is left to supplement these nutrients from other foods in the meal plan, multivitamins, or sodium supplementation of about 2,300 mg/day to reach the DV.

 

Potassium

Potassium is a trace mineral necessary for the muscles to function, especially your heart. A potassium deficiency affects all systems of the body and is in part responsible for the “keto-flu.” Emotional problems may be triggered, and muscle cramping may occur. Potassium is needed in the amounts of 4700 mg per day with an average intake of 2300 mg per day. So even people on regular diets do not get enough potassium. Potassium can be increased by low carbohydrate fruits and vegetables.

 

 Fruits can be limited to sugar free recalling that there are 6 grams of carbohydrate per one-half cup serving of regular sugar-free fruit (i.e., strawberries, blackberries, watermelon, and raspberries). Nut milks have about 1 gram of carbohydrate and may be good sources of calcium and vitamin D. Low carbohydrate vegetables have about 1-5 grams per serving.

 

Potassium is notoriously low in keto-friendly meal replacements.

 

Fiber

 

With carbohydrate restriction, most of the foods that contain fiber are also restricted. That is where meal replacement shakes can be helpful. Water-soluble fibers, especially, are good for stabilizing blood sugar and appetite. With a fiber requirement of 25-32 grams per day, you want to see a shake with at least 5 grams of dietary fiber per serving, leaving room for additional fiber in the shakes you make or the different foods in your menu plan.

 

Most of the meal replacement shakes listed in the top-rated keto-friendly shake list contain at least 3 grams of fiber. Pushing for 5 grams of fiber per serving is a healthier goal. The keto drinks containing at least 5 grams of fiber include the 310 Shake, the Garden of Life Shake, the Vega One Shake, Keto Chow, Thrive Shake, and the Ketologie shakes. These shakes will help with gut health, appetite satiation, and blood sugar stabilization.

 

So, What Do You Look for in a Keto-Friendly Meal Replacement?

 

There are certain key things you want to look for in a keto shake.

 

  • Keep the calories per serving low so that you can add other healthy ingredients to your Shake or meal plan
  • You want to keep the carbohydrates low with a net carb level of about 5 grams per serving 
  • Look for a fiber content that is high at about 5 grams per serving. 
  • You also want to avoid artificial preservatives, flavorings, sweeteners, or controversial ingredients that may affect your health over time. Please read our reviews to find out what these items are. 
  • The shakes will be low in fat but look for those with healthy fats that are low in saturated fats but high in MCTs as MCT oils promote ketosis 
  • Shakes should have zero sugar
  • Protein needs to be moderate with no more than 20 grams per serving unless the individual has been assessed to require a higher protein amount due to a higher calorie goal for weight loss or extreme athletic activity

Remember, your keto-friendly Shake is a base for the addition of other food items. These items will constitute your keto diet. Many websites have tasty, healthy keto-friendly recipes. Keep in mind that none of the keto-friendly shakes reviewed contained 30% of the DV for high-risk nutrients and taking a multivitamin might be in your best interest regardless of the Shake chosen.