Is Shakeology Keto-Friendly? The Lowdown on this Protein Shake.

Protein shakes have become a popular go-to for people who are looking to supplement their diets with essential nutrients but may not have the time to prepare elaborate meals. One of the most popular protein shakes in recent years has been Shakeology, known for its nutrient-dense ingredients and wide range of flavors. However, for those following the keto diet, there may be concerns about whether or not Shakeology is keto-friendly. In this article, we’ll delve into what the keto diet is, what Shakeology is made of, and whether Shakeology can be incorporated into a keto lifestyle.

What is the Keto Diet?

The ketogenic diet, more commonly known as the keto diet, is a high-fat, low-carb diet that has gained popularity over the years for its potential health benefits. The goal of the keto diet is to get the body into “ketosis,” a metabolic state where the body burns fat for energy instead of glucose from carbohydrates. This is achieved by significantly reducing carbohydrate intake and replacing it with healthy fats and moderate amounts of protein.

What Foods are Allowed on the Keto Diet?

The keto diet emphasizes whole, nutrient-dense foods that are low in carbohydrates and high in healthy fats. Foods that are allowed on the keto diet include:

  • Meat and poultry
  • Fatty fish
  • Eggs
  • Nuts and seeds
  • Healthy oils, such as avocado oil and coconut oil
  • Low-carb vegetables, such as leafy greens, broccoli, and cauliflower
  • Berries

What Foods are Not Allowed on the Keto Diet?

Foods that are high in carbohydrates are typically not allowed on the keto diet. These include:

  • Bread
  • Pasta
  • Rice
  • Sugar and sweets
  • Fruit, except for small amounts of berries
  • Starchy vegetables, such as potatoes and corn

What is Shakeology?

Shakeology is a protein shake that is marketed as a meal replacement. The shake is composed of a protein blend, along with other nutrient-dense superfoods, herbs, and probiotics. Shakeology comes in a variety of flavors, including chocolate, vanilla, strawberry, and caramel latte.

What is Shakeology Made of?

The ingredients in Shakeology vary depending on the flavor, but all Shakeology flavors contain a protein blend consisting of whey protein, pea protein, and sacha inchi protein. The shakes are also made with various superfoods, including chia seeds, flaxseeds, and spirulina.

Shakeology also contains digestive enzymes to help support digestion and probiotics to promote gut health. The shake is sweetened with natural, low-glycemic sweeteners, such as stevia and monk fruit extract.

Is Shakeology Keto-Friendly?

While Shakeology is packed with nutritious ingredients, it may not be ideal for those following the keto diet. Shakeology contains approximately 20-23 grams of carbohydrates per serving, depending on the flavor. This can be a significant portion of someone’s daily carbohydrate allowance while following the keto diet, which typically restricts carbohydrate intake to around 20-50 grams per day.

However, there are ways to incorporate Shakeology into a keto lifestyle. One option is to consume Shakeology in moderation or use half the recommended serving size. Another option is to add healthy fats, such as avocado or coconut oil, to the shake to increase fat content and decrease carbohydrate content.

Which Shakeology Flavors are Lower in Carbohydrates?

Some Shakeology flavors are lower in carbohydrates than others. The lowest carbohydrate flavors are:

Flavor Carbohydrates per Serving
Vanilla 17 grams
Strawberry 17 grams
Café Latte 16 grams

Can Shakeology Be Used as a Snack on the Keto Diet?

For those following the keto diet, Shakeology may be used as a snack or meal replacement in moderation. Consuming Shakeology alongside other low-carb, high-fat foods can help to balance out the macronutrient profile of the shake and make it more keto-friendly.

The Bottom Line

Shakeology is a nutrient-dense protein shake that can be a beneficial addition to a healthy diet. While it may not be ideal for those strictly following the keto diet, it can be used in moderation or with the addition of healthy fats to make it keto-friendly. As always, it’s important to consult with a healthcare provider before starting any new diet or supplement regimen.

Common Questions and Answers

  • Q: Can Shakeology be used as a meal replacement on the keto diet?

    A: Shakeology may be used as a meal replacement in moderation on the keto diet. It’s important to balance out the macronutrient profile of the shake with healthy fats to make it more keto-friendly.
  • Q: What is the carbohydrate content of Shakeology?

    A: Shakeology contains approximately 20-23 grams of carbohydrates per serving, depending on the flavor.
  • Q: Is Shakeology suitable for vegetarians or vegans?

    A: Shakeology contains whey protein, which is derived from milk and therefore not suitable for vegans. However, there is a vegan version of Shakeology made with plant-based proteins.
  • Q: Can Shakeology be used to support weight loss on the keto diet?

    A: Shakeology may be used as a tool to support weight loss on the keto diet, but it should not be relied upon as the sole method of weight loss. It’s important to also incorporate a well-rounded, healthy diet and exercise regimen.


1. Wylie-Rosett, J., & Aebersold, K. (2017). The health effects of popular ketogenic diets. Current cardiology reports, 19(10), 1-8.

2. Shakeology. (n.d.). Retrieved September 17, 2021, from

3. Virtanen, M. J., Tolvanen, A. M., Tikkanen, H. O., Mäkelä, J., & Rissanen, T. H. (2019). High-protein low-carbohydrate diet does not promote protein retention in adults with type 2 diabetes. The Journal of nutrition, 149(12), 2179-2184.

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