Nutritional powder mix, high protein (Slim Fast)
Common food
Photo: Wikipedia
This is a classic, thick, and creamy meal-replacement shake mix, typically blended with milk or water. It has a smooth, non-gritty texture and a familiar, sweet vanilla or chocolate flavor profile. Its standout feature is a high protein-to-calorie ratio, designed to support satiety and muscle maintenance.
Calorie split: 26% protein · 46% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love it for its reliable, dessert-like taste that makes calorie control feel less like a sacrifice. Its simplicity—just mix and drink—makes it a go-to for quick, structured meals.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (over 20g per 100g) can cause a rapid blood-sugar spike, especially if mixed with juice or consumed alone. To counteract this, always blend it with a source of healthy fat (like nut butter) or extra fiber (like chia seeds) to slow absorption. Those with lactose intolerance should use a lactose-free milk alternative.
Key benefits
- High protein content supports muscle preservation during calorie restriction.
- Significant fiber content aids in prolonged feelings of fullness.
- Convenient, pre-portioned nutrition for busy schedules.
- Fortified with essential vitamins and minerals to cover nutritional gaps.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original SlimFast plan, launched in 1977, was built on the '3-2-1' concept: three snacks, two shakes, and one sensible meal per day.
Full nutrition (USDA data · scales with serving)
| Water | 5.4 g |
| Energy | 433 kcal |
| Protein | 27.9 g |
| Total lipid (fat) | 13.5 g |
| Carbohydrate, by difference | 50.0 g |
| Fiber, total dietary | 18.2 g |
| Total Sugars | 20.6 g |
| Calcium, Ca | 1039 mg |
| Iron, Fe | 24.8 mg |
| Magnesium, Mg | 473 mg |
| Phosphorus, P | 563 mg |
| Potassium, K | 752 mg |
| Sodium, Na | 495 mg |
| Zinc, Zn | 17.3 mg |
| Copper, Cu | 0.77 mg |
| Selenium, Se | 67.5 ug |
| Vitamin C, total ascorbic acid | 104 mg |
| Thiamin | 1.5 mg |
| Riboflavin | 0.65 mg |
| Niacin | 38.4 mg |
| Vitamin B-6 | 2.3 mg |
| Folate, total | 385 ug |
| Folic acid | 384 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 653 ug |
| Choline, total | 3.4 mg |
| Vitamin B-12 | 8.1 ug |
| Vitamin B-12, added | 8.1 ug |
| Vitamin A, RAE | 865 ug |
| Retinol | 865 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 51.9 mg |
| Vitamin E, added | 51.9 mg |
| Vitamin D (D2 + D3) | 9.6 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.04 g |
| SFA 16:0 | 0.63 g |
| SFA 18:0 | 0.67 g |
| Fatty acids, total monounsaturated | 8.9 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 9.0 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.0 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 6.0 mg |
FAQ
Can I use this powder for baking?
Yes, it's commonly used to boost the protein content of pancakes, muffins, and protein bars. Substitute 1/4 to 1/3 of the flour in a recipe with the powder for a protein boost.
Is it a complete meal replacement?
When mixed with milk or a fortified plant milk, it provides a balanced macro profile and is marketed as a meal replacement. However, for long-term use, pairing it with whole foods like fruits or nuts is recommended for broader micronutrients.
Why does it have so much sugar?
The sugar (often from added sources like sucrose or corn syrup solids) is primarily for palatability, making the shake taste more like a treat. For lower-sugar options, look for versions sweetened with stevia or sucralose.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.33 kcal/g · 26% calories from protein · 18.2 g fiber · 20.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.66 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.