Shakeology has a mixed compatibility with the keto diet.1 While some Shakeology protein shakes are low enough in carbs to fit within the 20-50 grams per day typically allowed on a keto diet, others may not meet these requirements. Therefore, it can be considered somewhat keto-friendly.
Or in other words, Shakeology meal replacement shakes can be consumed on keto since it contains less than 20 grams of carbs, but they aren’t the best keto choice. All in all, keto dieters should proceed with caution when it comes to Shakeology meal replacement shakes and may want to consider the lower carb alternatives seen here instead.
Additionally. we’ll cover how to consume Shakeology in moderation while on keto, if other Beach Body products are keto or not, and show you how to make your own low carb protein and/or meal replacement shake at home with.
How Many Carbs Does Shakeology Contain?
Shakeology’s four most popular flavors, Chocolate, Vanilla, Cafe Latte, and Strawberry, each contain between 15-18 grams of carbohydrates. Keto dieters typically consume 20-50 grams of carbohydrates per 2,000 calories in order to remain in ketosis, a state in which the body utilizes dietary fat as its primary energy source instead of carbohydrates.2
Obviously, one serving of Shakeology constitutes a large percentage of a keto dieter’s daily carbohydrate intake.
Source: Kelly Sikkema from Unsplash3
However, many people on the keto diet track net carbs instead of total carbs. Net carbs are found by subtracting the total fiber content of a food from the total carbohydrate content.
The reasoning behind this is that fiber is not digested by the body, so it shouldn’t count toward total carb intake. Each Shakeology shake contains 6 grams of fiber, which brings the net carbs to 9-12 grams per shake.
Ultimately, either of these approaches can be used to figure out how many carbs are in Shakeology.
Shakeology Nutritional Information
Shakeology’s tagline is “your daily dose of dense nutrition”. While this is certainly a marketing ploy, as far as processed foods go, Shakeology is a reasonably high quality nutrition source.
Here are the macronutrient profiles of the four most popular Shakeology flavors:
Chocolate Shakeology
- Calories: 160
- Carb Grams: 18
- Net Carb Grams: 12
- Fiber Grams: 6
- Fat Grams: 2.5
- Protein Grams: 17
Vanilla Shakeology
- Calories: 140
- Carb Grams: 15
- Net Carb Grams: 9
- Fiber Grams: 6
- Fat Grams: 2
- Protein Grams: 17
Cafe Latte Shakeology
- Calories: 160
- Carb Grams: 18
- Net Carb Grams: 12
- Fiber Grams: 6
- Fat Grams: 2
- Protein Grams: 17
Strawberry Shakeology
- Calories: 140
- Carb Grams: 15
- Net Carb Grams: 9
- Fiber Grams: 6
- Fat Grams: 2
- Protein Grams: 17
All Shakeology flavors provide vitamin A, vitamin C, vitamin D, vitamin B6, folate, selenium, chromium, a proprietary antioxidant blend, and a proprietary probiotic and digestive enzyme blend. These factors contribute to Shakeology’s appeal and also significantly drive up the cost of these shakes. Explore further to understand which vitamins can aid in weight loss.
In addition, Shakeology is a source of alpha-linolenic acid, a source of plant-based omega-3s. Shakeology’s Proprietary Superfood Blend, included in all of their shakes, contains matcha green tea, ashwagandha root, chlorella, and a selection of adaptogenic mushrooms plus other superfoods that vary with each flavor.
Is Shakeology Suitable for a Keto Diet?
To remain in ketosis, dieters need to eat no more than fifty grams of carbohydrates per day.4 Sinking one-fifth to one-third of that daily carbohydrate allotment in a small shake is probably not the best choice for satiation and adherence.
Those carb grams might be better spent on more voluminous foods like vegetables, berries, or keto bread products.
If carefully consumed in small servings, Shakeology can fit into a keto regimen, but other low-carb shakes will provide the same nutrition benefits without blowing through so many carbohydrates.
Shakeology is not typically considered keto-friendly, but it can be incorporated into a keto diet with careful planning. It’s important to consult with a medical professional before starting any protein shake diet plans.
The Best Low Carb Alternatives to Shakeology
Thankfully, keto dieters have many delicious Shakeology alternatives available! The twelve options listed below are sold online or at supermarkets and health food stores and they offer many of the same superfoods, probiotics, and micronutrients found in Shakeology.
There are lower and higher calorie options, based on an individual’s exercise demands, daily calorie requirements, and whether the shake is actually replacing an entire meal or not. The macronutrients listed for each brand are for a one scoop serving.
Source: Total Shape from Unsplash5
To learn more about low carb diets, check out Low Fat vs. Low Carb Diets: Answer Probably Never Expected.
Ample Low Carb Meal Shake: This real-food meal replacement shake is an excellent source of protein. It’s free of soy, gluten, and GMOs.
Dieters can get 15% off if they choose to subscribe to Ample Meal Shake deliveries.
- Calories: 200
- Carbs: 6 grams (3 grams of net carbs)
- Protein: 13 grams
- Fats: 14 grams
This option is a good source of vitamin A, vitamin D, calcium, and magnesium. It’s made with grass fed whey protein and egg white protein, both of which promote enhanced muscle building compared to lower quality proteins.6
It also provides six different strains of probiotics.
Left Coast Keto Shake: This shake is an excellent source of healthy fats, and its rich chocolate flavor is well-reviewed. Left Coast suggests using this powder as a coffee creamer, meal replacement, or protein shake.
- Calories: 125
- Carbs: 5 grams (2 grams of net carbs)
- Protein: 7 grams
- Fats: 10 grams
This shake is a good source of iron and the collagen it contains may improve hair, nail, and skin health. Consider following the reviewer’s advice to enhance its health benefits by mixing it with ground flaxseed (explore effective ways to incorporate flaxseed for weight loss).
KetoLogic Keto Meal: This popular option has helped many people lose hundreds of pounds. It’s naturally flavored and doesn’t have a gritty or chalky texture.
It’s even endorsed by Tim Tebow!
- Calories: 90 calories
- Carbs: 4.5 grams (3.5 grams net carbs)
- Protein: 4 grams
- Fats: 7.5 grams
Packed with a huge variety of essential minerals, KetoLogic Keto Meal provides dieters with zinc, selenium, vitamin A, iodine, and more.
Primal Kitchen Collagen Fuel: This brand is sweetened with monk fruit extract, which many people who dislike the taste of low-carb sweeteners really love. It comes in fun flavors like Peanut Butter, Snickerdoodle, Matcha, and Keto Latte.
Coconut milk powder adds a creamy texture.
- Calories: 70
- Carbs: 1 (0 net carbs)
- Protein: 11 grams
- Fats: 2.5 grams
This brand has one of the lowest carb counts on this list, but it doesn’t provide many additional micronutrients or superfoods.
Ambronite Keto Meal Shake: Ambronite claims that their shakes will quench hunger for four hours. They are high in both fiber and fat, which can help dieters feel fuller longer.
This shake is made with plant protein instead of whey protein.
- Calories: 200
- Carbs: 2 grams (-2 grams net)
- Protein: 9 grams
- Fats: 15 grams
The ingredient list on this shake is impressive. It includes chia seed, spirulina, ProbioVita™ live bacterial cultures, and a variety of vegetable powders.
Chia seeds may help promote immune system functioning and help with controlling diabetes.7
Proganics Vegan Keto Meal Replacement: These organic shakes are made in Australia with plant-based protein. They are also sweetened with organic monk fruit concentrate.
If ensuring the sustainability and quality of ingredients is of primary importance, this brand is the best option.
- Calories: 274
- Carbs: 11 grams (6 grams net)
- Protein: 15 grams
- Fats: 20 grams
Proganics includes probiotics and digestive enzymes in their shakes. This brand is also a good source of MCTs (medium chain triglycerides), a type of dietary fat that may enhance weight loss results.8
Keto Chow Ultra-Low Carb Meal Replacement: This brand has a side variety of tantalizing flavors like Pistachio, Irish Cream, and Lemon Meringue. Keto Chow shake mixes are fat free, but they encourage people to add their own favorite fat source to their shakes.
Try coconut cream, heavy cream, or even butter.
- Calories: 125
- Carbs: 8 grams (1 gram net)
- Protein: 26 grams
- Fats: N/A
Keto Chow claims that their shakes provide ⅓ of a dieter’s daily essential vitamins and minerals. They’re a particularly great source of vitamin D and potassium.
Ancient Nutrition Keto Protein: Produced by Dr. Axe, a keto influencer with a huge following, this product contains caffeine in addition to collage protein, which makes it a great pre-workout option.
- Calories: 160
- Carbs: 2 grams (1 gram net)
- Protein: 18 grams
- Fats: 10 grams
Ancient Nutrition Keto Protein includes chicken bone broth protein concentrate, which may support gut, skin, and joint health. It also features fermented superfoods like turmeric root, ginger root, apple cider vinegar and ashwagandha root.
Pre-fermentation may make these products easier for the body to digest and utilize.
SlimFast Keto Shake Mix: This well-known brand is readily available at most supermarkets and the price point is lower than most of the other options listed here. If cost is an issue, choose this option and focus on meeting micronutrient requirements with other whole foods.
- Calories: 95
- Carbs: 4.5 grams (3.5 grams net)
- Protein: 4 grams
- Fats: 7.5 grams
Despite the lower price, this product actually provides some micronutrients, including iron, vitamin D, and potassium. It’s made with an MCT oil blend that includes palm oil, coconut oil, and grass fed butter.
Palm oil is keto-friendly and boasts a zero glycemic index.
TransformHQ Low Carb Meal Replacement Shake: Instead of wondering if Shakeology fits into a keto diet, start enjoying this delicious low-carb meal replacement. With over 500 positive reviews, many people praise its superior texture and flavor.
It comes in tempting flavors like Pineapple Whip, Blueberry Cheesecake, and Chocolate Peanut Butter.
- Calories: 170
- Carbs: 11 grams (5 grams net)
- Protein: 20
- Fats: 6 grams
This shake includes 13 vitamins and minerals per serving, as well as a proprietary prebiotic fiber designed to quash hunger.
Perfect Keto Whey Protein: Perfect Keto is “protein designed for keto and low-carb lifestyles”. Their shakes are made with grass fed whey protein isolate, which is a great choice for dieters with muscle building goals.
- Calories: 110
- Carbs: 3 grams (2 net)
- Protein: 15 grams
- Fats: 4 grams
This simple product contains only whey protein, MCTs, and stevia. Despite the basic ingredient list, it does still contain some minerals like potassium and chloride, which may help with exercise performance.
Sated Keto Meal Shakes: These meal shakes come with two separate components: a powder and a bottle of MCT oil. Combine on the go for a balanced, nutrient dense meal replacement.
Dieters can adjust the ingredients to make a shake that’s higher or lower in calories. This is a higher carb option, but when combined with the MCT oil these shakes are high in fat and protein as well, which makes them an effective replacement for an entire meal.
The macronutrients listed below are for just the powder component of the Sated kit.
- Calories: 120
- Carbs: 18 grams (12 net)
- Protein: 18 grams
- Fats: 3 grams
With 27 essential vitamins and minerals, Sated has one of the most impressive micronutrient profiles on this list. They also include a combination of fast-digesting whey and slow-digesting casein powder, which may promote prolonged fullness.
How To Make Your Own Low Carb Version of Shakeology That’s Even Healthier
Shakeology isn’t particularly suitable for a keto diet. However, by creating your own version of Shakeology, you can choose high-quality ingredients and control the nutritional content to align with your dietary goals.
This shake is less processed than Shakeology, cheaper, and nearly as easy to make! This recipe as written makes a shake that contains approximately 220 calories, 8 grams of fat, 6.5 grams of net carbs, 3 grams of fiber, and 32 grams of protein. It’s a good source of calcium, iron, potassium, and vitamin D.
It includes one teaspoon of spirulina, an antioxidant-rich superfood that is available at many supermarkets and health food stores.9
Source: Chelsea shapouri from Unsplash10
Feel free to use your preferred low-carb milk option, and discover if almond milk supports weight loss.
Homemade Low-Carb Keto Shakeology Recipe
- 12 ounces unsweetened vanilla almond milk
- 1 scoop whey isolate protein powder
- 1 scoop collagen powder
- 1 tablespoon raw cacao powder
- 1 teaspoon spirulina powder
- Powdered stevia or other calorie-free sweetener of choice, to taste
Shake all ingredients together well in a shaker bottle, or blend with a handful of ice in a blender. Enjoy immediately!
Nutritional facts for the low carb Shakeology keto recipe above.
To increase the calorie content, add a keto fat source like heavy cream, full fat coconut milk, or even avocado.
How To Make Shakeology & Ketosis Work + What You Need To Know
You can include Shakeology in your keto diet, even though it contains some carbs.
Follow these tips to seamlessly integrate Shakeology and ketosis:
- Mix half a serving of Shakeology with pure whey protein or collagen peptides to create a lower-carb, higher protein version of Shakeology.
- Utilize an IIFYM (If It Fits Your Macros) approach to accurately allot your daily carbohydrate budget to Shakeology.
- Consume Shakeology immediately before or after a hard workout so the body can process the carbohydrates right away instead of storing them for later.
- Sip Shakeology throughout the day instead of drinking it all at once to blunt the effect of the carbohydrates on ketosis.
- To determine if your plateau is caused by higher carb foods like Shakeology, start by eliminating them and observing whether you can achieve ketosis without losing weight.
While Shakeology, the popular meal replacement sold by BeachBody, may be a good source of micronutrients, each shake contains 9-12 grams of net carbs. By opting for lower-carb meal replacement shake alternatives, keto dieters can enjoy shakes that genuinely support their dietary goals.
Frequently Asked Questions
What Shakeology Flavor Has the Least Amount of Carbs?
Vanilla and Strawberry Shakeology have 9 grams of net carbs each, while Chocolate and Cafe Latte Shakeology have 12 grams of net carbs each. In general, the lighter/fruitier flavors tend to have lower carb counts.
How Much Sugar Is in Shakeology?
Each Shakeology shake contains five grams of sugar. This sugar comes from both organic cane sugar and fruit powders.
Is Beachbody Energize Suitable for a Keto Diet?
BeachBody Energize is a pre-workout supplement designed to increase energy and exercise performance. Each serving contains 5 grams of net carbs, so it could definitely fit into a keto diet – however, some research indicates that coffee is an effective pre-workout beverage, and it’s carb free (and a lot cheaper).
Is Beachbody Recover Suitable for a Keto Diet?
BeachBody Recover is essentially a straightforward protein shake, designed to be consumed immediately after exercise to enhance muscle recovery, but each serving contains 10 grams of carbohydrates, so keto dieters should choose a lower-carb protein shake alternative. Learn more about when to drink protein shakes for weight loss here.
Is Vegan Shakeology Suitable for a Keto Diet?
The carbohydrate content of Vegan Shakeology is identical to regular Shakeology, so the advice and suggestions in this article apply equally to Shakeology’s vegan products. Experiment with both vegan and whey protein to see which the body digests best.
References
1pixelshot. “Glass with Chocolate Protein Shake on Wooden Table.” Canva. Accessed 11 April 2023. <https://www.canva.com/photos/MAD9UDeKt0Q-glass-with-chocolate-protein-shake-on-wooden-table/>
2Masood W, Annamaraju P, Uppaluri KR. Ketogenic Diet. [Updated 2022 Jun 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: <https://www.ncbi.nlm.nih.gov/books/NBK499830/>
3Kelly Sikkema. “woman in white crew neck t-shirt holding red plastic cup photo – Free Protein Image on Unsplash.” Unsplash, 9 February 2020. Accessed 11 April 2023. <https://unsplash.com/photos/ixYNwpnRsGU>
4Batch, J. T., Lamsal, S. P., Adkins, M., Sultan, S., & Ramirez, M. N. (2020). Advantages and Disadvantages of the Ketogenic Diet: A Review Article. Cureus, 12(8), e9639. <https://doi.org/10.7759/cureus.9639>
5Total Shape. “silver fork and bread knife photo – Free Fit Image on Unsplash.” Unsplash, 4 November 2020. Accessed 11 April 2023. <https://unsplash.com/photos/W2QVimqre4w>
6Lim, M. T., Pan, B. J., Toh, D. W. K., Sutanto, C. N., & Kim, J. E. (2021). Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 13(2), 661. <https://doi.org/10.3390/nu13020661>
7Ullah, R., Nadeem, M., Khalique, A., Imran, M., Mehmood, S., Javid, A., & Hussain, J. (2016). Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. Journal of food science and technology, 53(4), 1750–1758. <https://doi.org/10.1007/s13197-015-1967-0>
8Mumme, K., & Stonehouse, W. (2015). Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. Journal of the Academy of Nutrition and Dietetics, 115(2), 249–263. <https://doi.org/10.1016/j.jand.2014.10.022>
9Finamore, A., Palmery, M., Bensehaila, S., & Peluso, I. (2017). Antioxidant, Immunomodulating, and Microbial-Modulating Activities of the Sustainable and Ecofriendly Spirulina. Oxidative medicine and cellular longevity, 2017, 3247528. <https://doi.org/10.1155/2017/3247528>
10Chelsea shapouri. “person holding a glass of smoothie photo – Free Health Image on Unsplash.” Unsplash, 15 March 2018. Accessed 11 April 2023. <https://unsplash.com/photos/8xc6a9kUGrU>