Keto Chow – Meal Replacement Shakes Keto Chow – Meal Replacement Shakes
Our Rating:
8.3/10

Keto chow makes shake mixes specifically for getting into ketosis.

Nutrition Per Serving1

123

Calories

.8g

Sugar

12mg

Cholesterol

.5g

Fat

6.7g

Carbs

5.9g

Dietary Fiber

26g

Protein

$3.33

Price Per Serving1


Reviews from Real People

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*We do not make any guarantees and that any comments made above in the FB feed are personal results of that individual. Results may vary from person to person.

Our Review

To help you to make a more informed decision.

WRITTEN BY
Chrissy Arsenault - MBA, RDN, LD

Chrissy Arsenault, MBA, RDN, LD, is a Registered Dietitian Nutritionist and Licensed Dietitian based in Indianapolis. She obtained her Bachelor of Science in Nutritional Science at Cornell University and her MBA at Indiana University Kelley School of Business. Read More

#1
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Calories 110 130 124 160 123
Soy Free Protein
Sugars 0g 0g 0g 1g .8g
No Artifical Sweeteners
Superfoods
Probiotics
Price Per Serving $2.43 $2.32 $2.00 $3.50 $3.33
Shop Our #1 Rated Shake

310 Shake is a healthy meal replacement formula made with some of the finest natural ingredients in the world.

Following a keto diet? You’ve found the right shake.

Although the shakes themselves aren’t high in fat, you can customize them by adding oils and fats to meet your needs and stay in ketosis.

Even if you’re not keto, we’ve ranked Keto Chow meal replacement shakes at #7. They taste delicious and come in a variety of sweet classic and specialty flavors. They’re high in protein, low in calories, low in carbs, and packed with vitamins and minerals.

Read on to see why Keto Chow made #7 on our list of shakes and evaluate whether it might be a fit for you.

Taste

When it comes to taste, Keto Chow meal replacement shakes are highly rated (especially for a keto-friendly food). People who love Keto Chow swear by it, as it’s one of the tastiest meal replacements out there for keto dieters.

For best taste, mix the shake with heavy whipping cream (or any other fat) and refrigerate it overnight.

Some of the sparkling reviews that this shake received are as follows:

  • “Holy what the hell. Go buy Keto Chow. It is NO joke. I am not a packaged foods kinda gal but needed something to get me back on the Keto track. I was thinking, honestly, “ok, I can choke this down for a [couple of] weeks.” Um. NOT EVEN CLOSE. This shiz is delicious!!! And easy to make! Holy wow! I bought both the peanut butter chocolate and the raspberry cheesecake. I blended 1/2 c heavy cream and 1/2 cup coconut milk with ice with a scoop of chow. Thick like a milkshake. No weird malt “slim fast” taste.” – Julie 
  • I’ve had many protein shakes in my day and they all have this weird gritty texture and an aftertaste and oftentimes I’m sick to my stomach after having them and can’t keep them down. That’s NOT the case with Keto Chow. These are delicious!” – Lisa
  • “Keto chow — more like keto wow! Okay, I have tried 5 of the six flavors that came in the starter bundle. After reading other review[s] I followed their suggestion of leaving it in the fridge overnight. There was no metallic or salty taste and I felt full for a good portion of the day. I recommend this product to anyone looking for a meal replacement and are trying to follow a Keto lifestyle.”

For best taste, people recommend mixing the shake with heavy whipping cream or any other fat and refrigerating it overnight.

However, if you don’t like the taste of sucralose, you probably won’t like this product. Although it only contains a little bit of sucralose, some people can taste this sweetener.

Flavor

There are so many flavors to choose from with Keto Chow meal replacement shakes! They offer standard chocolate and vanilla as well as specialty flavors that will have your taste buds tantalized.

 Some flavors that they currently sell include:

  • Apple Pie
  • Banana
  • Chocolate
  • Chocolate Mint
  • Chocolate Peanut Butter
  • Chocolate Toffee
  • Cookies and Cream
  • Eggnog
  • Lemon Meringue
  • Mocha
  • Natural Strawberry
  • Orange Cream
  • Peaches and Cream
  • Pistachio
  • Pumpkin Spice
  • Raspberry Cheesecake
  • Root Beer Float
  • S’mores
  • Salted Caramel
  • Snickerdoodle
  • Strawberry
  • Vanilla

Additionally, Keto Chow offers limited edition flavors depending on the season. For those who are indecisive about flavors (like me!), Keto Chow also has a variety pack starter bundle with different flavors to try out.

Although Keto Chow gained its popularity through its sweet flavors, it also has several savory flavors for soups and broths that are worth checking out if you like its sweet meal replacement shakes.

Next, we’ll review this meal replacement shake’s nutrient profile, including its calories, macronutrients, and ingredients.

Calories

Each Keto Chow shake mix contains 123 calories for 1 scoop dry mix. Calories come from three different macronutrients: fat, carbs, and protein — we’ll cover each of them below!

As a standalone option, these shakes are pretty low in calories and can help you if you’re looking to cut back on calories at meals by incorporating meal replacement shakes. The United States Department of Agriculture (USDA) has a calculator to help calculate your unique calorie needs, based on age, weight, height, and activity level. [1]

If you use Keto Chow meal replacement shakes as a part of a keto diet, you’ll also likely add some fat calories to this meal, so calories may vary if you aren’t mixing the shake with water. 

For example, Keto Chow notes that if you have this shake with ½ stick of salted butter, you’d consume 528 calories. With ½ cup of heavy cream, you’d take in 530 calories. [2] 

Fat

Each Keto Chow meal replacement shake contains 0.5 grams of fat (0.3 grams from saturated fat). It’s very low in fat compared to many meal replacement shakes. 

Based on the ingredient list, the very little fat content in this meal replacement shake comes from milk (milk protein isolate).

You may be surprised to find that this low-fat shake is keto-friendly since most keto foods are high in fat, moderate in protein, and low in carbs! However, it’s easily mixed with other sources of fat.

With ½ stick of salted butter, you can consume 46 grams of fat, which is very keto-friendly. And, with ½ cup of heavy cream, you’d consume 44 grams of fat. [2]

Total Carbohydrates (Carbs), Sugar & Sweeteners

Total Carbohydrates

Keto Chow meal replacement shakes only contain 6.7 grams of total carbs.

This low-carb profile makes the shake a popular option for people following a keto diet, where carb intake is extremely low. However, even if you aren’t keto, drinking a low-carb keto shake can be a great option to curb some calories while consuming essential nutrients!

Dietary Fiber

Out of the total 6.7 grams of carbs in Keto Chow meal replacement shakes, 5.9 grams come from dietary fiber.

Keto Chow used to contain psyllium husk as the primary source of dietary fiber. However, they’ve recently switched to acacia gum, which consists of soluble fiber and won’t kick your body out of ketosis. [3]

Soluble fiber forms a gel-like substance as it goes through your digestive system. This means that energy is slowly digested and absorbed! Additionally, soluble fiber is fermented by the bacteria in your gut, which supports better glucose control, lower cholesterol, and potentially weight control. [4]

Although 5.9 grams is not nearly enough to meet your daily dietary fiber intakes of 25 grams per day and 37 grams per day for women and men, respectively, this product along with other fiber-rich foods can help you reach your daily fiber goals! Fiber helps you maintain healthy digestion and keeps you full.

Also, some people following the keto diet count “net carbs”. These are carbs that impact your blood sugar and potentially impact ketosis. Keto Chow meal replacement shakes contain a total of 0.8 grams of net carbs (6.7 grams minus 5.9 grams equals 0.8 grams). 

Added Sugars 

Keto Chow meal replacement shakes have no added sugar

As mentioned above, most of the carb content in these shakes comes from dietary fiber! Compared to many other meal replacement shakes, having zero grams of added sugar is a huge plus for this product.

Since keto dieters are looking for very low carbs in foods, this meal replacement shake is a great fit.

And, even if you’re not following keto, keeping added sugars can help! The USDA Dietary Guidelines recommend keeping added sugars lower than 10 percent of your total daily calories. 

Natural & Traditional Sweeteners

Keto Chow uses sucralose, a traditional sweetener. It contains no natural sweeteners.

Keto Chow claims that sucralose is the best choice for their product since it had the best results on a blinded taste test. 71 percent of the taste-testers believe Keto Chow has a natural sweetness compared to other meal replacement shakes that use natural sweeteners like monk fruit, stevia, or erythritol. [6]

Sucralose is approved for use in the United States as a food additive. [7] Keto Chow claims that unlike branded sucralose, the sucralose in their products isn’t mixed with maltodextrin, so the impact on blood sugars and ketosis is minimal.

Tip for keto dieters: Since everyone responds differently to foods when it comes to ketosis, you may want to check your ketone levels after drinking this meal replacement shake. If sucralose affects your ketosis, this shake may not be a great fit. If your body stays in ketosis, great!

Protein

One Keto Chow meal replacement shake contains 26 grams of protein. It’s a great source of protein and comes from milk protein isolate.

Additionally, Keto Chow is very transparent about what makes up the protein. A typical amino acid profile for Keto Chow shake is as follows: [2]

Alanine 0.81g
Arginine 0.93g
Aspartic Acid 1.83g
Cystine 0.27g
Glutamic Acid 5.19g
Glycine 0.45g
Histidine 0.66g
Isoleucine 1.29g
Leucine 2.31g
Lysine 2.04g
Methionine 0.72g
Phenylalanine 1.20g
Proline 2.43g
Serine 1.35g
Threonine 1.05g
Tryptophan 0.36g
Tyrosine 1.32g
Valine 1.56g

Protein plays an important role in many body functions, such as building and retaining muscle. Although keto dieters mostly focus on fat intake, ensuring that you get adequate protein to preserve lean body mass while in ketosis is key!

Vitamins and Minerals

Although supplements are not required by the Food and Drug Administration (FDA) to list nutrition information (only supplement facts are required), Keto Chow has done a great job providing us with critical information to guide our decisions.

Keto Chow meal replacement shakes contain a stack of great vitamins and minerals:

 

  • Vitamin D: 20 micrograms (100% daily value)
  • Calcium: 346.67 milligrams (27% daily value)
  • Iron: 2.12 milligrams (12% daily value)
  • Potassium: 1,486 milligrams (32% daily value)

 

Vitamin D [8] and calcium [9] support healthy bones and reduce the risk for osteoporosis and other musculoskeletal disorders. The daily values of both of these nutrients are high in Keto Chow since it contains milk protein.

The iron in Keto Chow shakes comes from a vitamin blend and is provided in a ferrous gluconate form. Iron is found in red blood cells and helps transfer oxygen from your lungs to the rest of the body! Since ferrous gluconate is supplemented, non-heme iron, it’s not as well-absorbed in the body as heme iron, which comes from animal-based products. 

Potassium is an important electrolyte and mineral. Its sources in Keto Chow include potassium citrate, potassium chloride, and potassium iodide. Since many people following a keto diet report nasty “keto flu”, this product helps to minimize the risk of such symptoms!

Ingredients

At first glance, Keto Chow shakes consist of many ingredients, which can be overwhelming!

However, most of the listed ingredients are part of their vitamin blend and other nutrients:

  • Milk Protein Isolate, Acacia Gum, Potassium Citrate, Salt, Xanthan Gum, Choline L-Bitartrate, Magnesium Malate, Potassium Chloride, Flavors, Vitamin Blend (Ascorbic Acid [C], Vitamin A Palmitate, Cholecalciferol [D3], D-Alpha Tocopherol Acetate [E], Niacinamide [B3], Zinc Gluconate, D-Calcium Pantothenate [B5], Ferrous Gluconate [Iron], Manganese Amino Acid Chelate, Copper Gluconate, Pyridoxal 5 phosphate [B6], Riboflavin [B2], Thiamine [B1], Potassium Iodide, 5-Methyltetrahydrofolate [Folate/B9], Lutein, Lycopene, D-Biotin, Chromium Picolinate, Selenium Amino Acid Chelate, Menaquinonem [K2], Molybdenum Amino Acid Chelate, Vanadium Amino Acid Chelate, Methylcobalamin [B12]), Sweetener (or not, depends on the specific flavor). 

Electrolytes like sodium (salt), potassium, and magnesium are added to try to prevent or reduce severe keto flu symptoms in those following a keto diet. (For anyone who’s experienced keto flu symptoms before, we can appreciate this!) 

The vitamin blend means that your micronutrient needs are covered, which is a nice plus for a true meal replacement shake.

It also contains various flavors, depending on the variety of the shake: Peanut Flour, Cocoa Powder, Coffee Powder, Caffeine, Caramel Color, Tumeric (for color), Beet Juice Extract (for color), Artificial Flavor. 

Keto Chow meal replacement shakes don’t contain any probiotics, which some of our top-rated meal replacement shakes do include.

Allergens and Warnings

Keto Chow products contain milk (milk protein isolate). Additionally, the Chocolate Peanut Butter flavor contains peanuts.

There are no other warnings or allergens listed on the label. However, generally, pregnant or nursing mothers or individuals under the age of 18 are encouraged to check with their physician before starting any supplements.

Read on to learn more about the key claims Keto Chow makes, its price, and how to enjoy it.

Key Health and Marketing Claims 

Unlike other nutrition shakes that are clad with gluten-free, non-GMO, and organic claims, Keto Chow is pretty straightforward and focuses on health claims and benefits targeted around its primary audience: people following the keto diet.

 

  • Convenient

 

It doesn’t get more convenient than a meal replacement shake, so this claim is certainly true. Rather than having to prepare or go buy a meal, you can get a pack of Keto Chow mixes to have on-hand, on-the-go, without compromising taste or nutritional value.

 

  • Complete Nutrition

 

“Complete nutrition” is a highly subjective term. As a meal replacement, Keto Chow shakes check off all the boxes! They are high in protein, low in fat, and low in carbs, with a healthy amount of dietary fiber. They’re also supplemented by electrolytes and a vitamin blend. 

However, Keto Chow meal replacement shakes lack probiotics to support healthy digestion. With meal replacement shakes (and the keto diet), especially ones that are high in vitamins and minerals, constipation can be common, so it’s something to be mindful of.

 

  • Customizable

 

The shake mix itself is low in fat, but the amount of fat that you add is customizable to your needs.

For people following the keto diet, heavy whipping cream and/or avocado oil are options. Keto Chow provides a calculator for personalized calculations as well as to help count the calories from different sources of fat. [11]

 

  • Ultra-Low Carb

 

There is currently no medical definition of what makes up “ultra-low carb”. 

However, one carb serving equals 15 grams of carbs, so it’s fair to say that Keto Chow shakes are low in carbs — one shake would not even count as one serving of carbs. [12]

And, for people following keto and counting net carbs, 0.8 grams of net carbs is a goldmine.

 

  • Makes Keto Easy

 

This claim is so true! I’ve had so many people tell me that keto helped them get the results that they wanted, but they couldn’t stick with it. 

US News ranked the keto diet one of the hardest diets to follow in 2021, with an Ease of Following rating of 1.4 stars out of 5. [13]

For people following keto, the nutrient profile, taste, and convenience of this product is a great fit. It’s well-suited for anyone, regardless of whether or not you follow keto, too!

Price

A 21-serving pouch costs $79.00. This means that each serving of Keto Chow costs $3.76.

Although arguably, what you pay is what you get, Keto Chow meal replacement shakes do come at a higher price compared to other best-selling shakes.

Keto Chow occasionally has Flavor of the Month promotions or coupons available through its Amazon store as well.

One consideration point is that Keto Chow meal replacement shakes are true meal replacements and not snacks or supplements. It could be cheaper than a meal you would normally get from a restaurant or even cook at home!

Ways to Enjoy Keto Chow

Since Keto Chow is a keto-favorite, there are many ways to enjoy this meal replacement shake with other ingredients that are high in fat:

  • Mix with heavy whipping cream or a mix of heavy whipping cream and avocado oil and refrigerate overnight.
  • Blend into a green smoothie with some full-fat coconut milk and greens for a keto-friendly smoothie.
  • Make a frappe drink by mixing some Keto Chow meal replacement shake mix with coffee, coconut milk, and cream.
  • Enjoy it with coconut milk or water as a filling snack or meal.
  • Love sweet treats? Try making no-cook fudge fat bombs [14] or bake vanilla cream tarts [15] to satisfy that sweet tooth. Keto Chow offers many unique dessert recipes for its shakes!
  • If you like the meal replacement shakes, try some of Keto Chow’s savory flavors that go into soups.

Company Information

Keto Chow is a relatively new company that was founded in 2014 by Chris Bair. [16] Chris and his family led busy, on-the-go lives but didn’t want to compromise ingredients or taste on their keto journey.

After experimenting with ingredients, he created keto meal replacement shakes that met his values of transparency and quality. According to the company’s website, “Keto Chow remains true to its beginnings; focused on family, healing, and superior nutrition.” 

Overall, Keto Chow prides itself in creating true meal replacement shakes, not just supplements or snacks that are not equivalents of nutritious, balanced meals. With the keto diet being so popular globally, Keto Chow has very devout followers that swear by its products. The slogan for Keto Chow meal replacement shakes is “makes keto easy”, and we can see why!

The Bottom Line

We ranked Keto Chow meal replacement shakes at #7 out of many comparable shakes!

Keto Chow shakes are highly rated for their great taste and come in countless flavors that you’ll love. They’re low in calories, high in protein, low in fat, and low in carbs. However, you can customize the fat content to your needs while on keto by adding oils and fats to your liking. Since Keto Chow meal replacement shakes consist of milk protein isolate, they’re high in vitamin D and calcium and are supplemented with other important vitamins and minerals.

Overall, they’re convenient, boast decent nutrient provides, and are keto-friendly. As a true meal replacement, each Keto Chow shake costs around $3.76 per serving.

Compare Keto Chow meal replacement shakes with some of our other reviews to help guide your decision! Learn more below.

References

[1] http://www.choosemyplate.gov/resources/MyPlatePlan

[2] Nutrition: Keto Chow Drink Mix – Keto Meal Replacement Shake

[3] https://www.ketochow.xyz/nutrition/ 

[4] Dietary fiber sources and human benefits: The case study of cereal and pseudocereals – PubMed (nih.gov)

[5] https://www.dietaryguidelines.gov/

[6] Keto Chow Taste Test Results – Keto Chow

[7] https://www.fda.gov/food/food-additives-petitions/high-intensity-sweeteners 

[8] Vitamin D: Musculoskeletal health – PubMed (nih.gov)

[9]  [Calcium, essential for health] – PubMed (nih.gov)

[10] Iron – Health Professional Fact Sheet (nih.gov)

[11] https://www.ketochow.xyz/keto-chow-preparation/using-the-calorie-calculator/ 

[12] Carbohydrate Choice Lists (cdc.gov)

[13] Ketogenic Diet: Expert Reviews | US News Best Diets

[14] https://www.ketochow.xyz/2021/02/chocolate-mint-fudge-fat-bombs/

[15] https://www.ketochow.xyz/2021/02/vanilla-cream-tarts-with-fresh-berries/

[16] The Keto Chow story – how Keto Chow came to be and about our team

1Nutritional 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.