Pea Protein Powder: Nutrition, Benefits and Side Effects-ReassuringHealthcare

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Pea Protein Powder: Nutrition, Benefits and Side Effects

May 25,2022
by Kazi Eric Carter

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Pea protein powder is a supplement made by extracting protein from yellow peas. It’s typically used to increase the protein content of smoothies and shakes and is a great fit for almost any diet since it’s naturally vegan and hypoallergenic. Pea protein is a high-quality protein and a great source of iron. It can aid muscle growth, weight loss and heart health. This article reviews the nutrition, health benefits and possible side effects of pea protein powder. Share on Pinterest

Nutritional Benefits Pea protein powder — or pea protein isolate — is made by isolating the protein from ground yellow peas, forming a beige powder. Nutrition facts can vary between brands, but — for example — two scoops (20 grams) of NOW Organic Pea Protein Powder contains: Calories: 80

80 Protein: 15 grams

15 grams Carbs: 1 gram

1 gram Fiber: 1 gram

1 gram Total fat: 1.5 grams

1.5 grams Sodium: 230 mg

230 mg Iron: 5 mg Pea protein powders offer a variety of nutritional benefits. High-Quality Protein Source Pea protein contains all nine essential amino acids that your body cannot create and must get from food. However, it’s relatively low in methionine ( 1 ). You can compensate for this by including other methionine-rich foods, like eggs, fish, poultry, beef, pork or brown rice in your diet (2, 3 ). It’s also a great source of branched-chain amino acids, especially arginine — which promotes healthy blood flow and heart health — and leucine, isoleucine and valine — which promote muscle growth ( 4 , 5, 6 ). In general, animal proteins are more easily digested and absorbed than plant-based proteins. Still, research demonstrates that pea protein is one of the more easily digested plant-based proteins — just behind soy protein and chickpeas ( 7 , 8 ). Rich in Iron Pea protein powders are also rich in iron. Most products contain around 5–7.5 mg of iron per serving — roughly 28–42% of the reference daily intake (RDI) for premenopausal women and 62–94% of the RDI for men and postmenopausal women (9). However, the iron found in plant foods is less absorbable than that found in animal products ( 10 ). This can be improved by consuming pea protein powder with vitamin C or vitamin-C-rich foods like citrus — which boosts iron absorption by up to 67% ( 11 ). Since approximately 10% of American women are iron-deficient, including pea protein powder in your diet could be a great way to boost your intake of this nutrient ( 12 ). Works With Many Special Diets Pea protein powder is naturally vegan, gluten-free, dairy-free and does not contain any of the top eight food allergens — peanuts, tree nuts, eggs, fish, shellfish, cow’s milk, wheat and soy ( 13 ). Therefore, it works with nearly any diet. Pea protein also blends well with water and has a less gritty or chalky texture than other plant-based protein powders like hemp. While pea protein powder works for most people, anyone with an allergy, sensitivity or intolerance to peas should avoid it. Summary Pea protein powder is a high-quality protein rich in iron, arginine and branched-chain amino acids. It’s digested and absorbed well and works with a variety of diets.

Health Benefits Pea protein powder may not only be nutritionally beneficial but also good for your health. Here are some of its main benefits. Builds Muscle Mass Studies show that pea protein powder can help build muscle when paired with resistance training. In one 12-week study, weight-lifting men who consumed 50 grams of pea protein per day gained the same amount of muscle as those taking whey protein ( 4 ). This suggests that pea protein powder is just as effective at building muscle mass as more common dairy-based protein powders. However, adding extra protein to your diet without working out is not likely to have any effect on your muscles — it must be paired with consistent exercise ( 14 , 15 ). Keeps You Full Research has found that protein helps people feel fuller for longer than carbs or fat ( 16 ). This means that high-protein diets may reduce overall calorie intake and lead to gradual weight loss over time ( 17 ). Pea protein powder offers an easy way to add protein to your diet and reap these benefits. One study found that 20 grams of pea protein powder taken 30 minutes before eating pizza reduced the average number of calories consumed by roughly 12% ( 18 ). Other research observed that pea protein powder is just as effective at promoting fullness as dairy-based protein powders like casein or whey ( 19 , 20 , 21 ). Pea protein powder is a good option for increasing protein intake and boosting feelings of fullness after meals. Good for Heart Health Animal studies have found that pea protein powder can reduce some of the risk factors for heart disease, like elevated cholesterol and high blood pressure. Pea protein hydrolysate — a partially digested protein powder that contains smaller proteins — has been shown to significantly lower blood pressure levels in rats after three weeks ( 22 ). A similar three-week study in humans found that 3 grams of pea protein hydrolysate per day lowered systolic blood pressure (the top number of a reading) by 6 points ( 23 ). However, regular pea protein powder that has not been partially digested does not appear to have the same effect ( 23 ). Still, animal studies have found that pea protein powder can reduce cholesterol levels. It’s believed to work by increasing the uptake of cholesterol into cells and reducing the body’s production of fats ( 24 , 25 ). Though these results are promising, more studies are needed to see whether pea protein powder can also lower cholesterol in people. Summary Pea protein powder has a variety of health benefits, including boosting muscle growth, increasing feelings of fullness and promoting heart health.

Potential Side Effects Pea protein powder is generally well tolerated and has very few side effects. Since it’s made by isolating protein from peas, it is relatively low in fiber and does not tend to cause gassiness or bloating like whole peas can for some people. Nevertheless, pea protein powder can be relatively high in sodium — with products containing 110–390 mg per serving. Therefore, people on a sodium-restricted diet may need to watch their intake. Summary Pea protein powder is generally well tolerated with few side effects. However, it can contain a relatively high amount of sodium.

Dosages and How to Use It Pea protein powder is an easy way to boost your protein intake. It may be especially helpful for people trying to increase muscle mass, like bodybuilders or older adults. Research shows that eating 0.73 grams of protein per pound (1.6 grams per kg) of body weight per day is the most effective dose for building muscle ( 26 ). However, it’s important not to exceed 2.3 grams of protein per pound (5 grams per kg) of body weight per day or get more than 35% of your calories from protein. This is because, at extremely high doses, your liver may struggle to process protein fast enough, causing side effects like high levels of ammonia in the blood, nausea, diarrhea and even death ( 27 ). Most people who use pea protein powder add it to smoothies or mix it with juice or water as a post-workout beverage. Other creative uses include: Stirred into oatmeal, wheat porridge or brown rice cereal.

Added to baked goods like muffins, brownies or waffles.

Whisked into plant-based milk to create a more complete protein source.

Blended into a smoothie and frozen inside popsicle molds. For maximum muscle-building effects, pea protein powder should be consumed within two hours of exercising ( 28 ). Summary Pea protein powder can be added to food and beverages to increase your protein intake. To boost muscle mass, drink your protein shake within two hours of exercise — but don’t consume all of your day’s protein allotment in one go.

The Huel Powder Formula Explained

Huel Powder is a nutritionally complete powdered food that is high in protein and fiber, low in sugar and salt, rich in phytonutrients, and contains a balanced macro split of 37:30:30:3 (net carbohydrate, protein, fat, fiber) and all 27 essential vitamins and minerals.

Additionally, it contains no lactose or any animal products, no soy, and no GMO.

Huel Powder meets the HHS and USDA's Dietary Guidelines and Daily Value (DV) requirements for all macro- and micronutrients[1] and it is a sustained source of energy with a wealth of other nutritious benefits.

Continue reading to find out more about Huel Powder.

The Huel Powder Formula

Nutrition information and Ingredients

Huel Powder is 37:30:30:3 Macro Split

The principal macronutrients through which we obtain energy from food are carbohydrate, fat, protein and fiber. In Huel Powder we’ve set them at the ratio of 37:30:30:3 respectively; 37% of the energy comes from carbohydrate, 30% from fat, 30% from protein, and 3% from fiber.

Amino acids are the most basic units of protein. Several amino acids are essential for life with others being crucial for good health, so any diet has to contain a significant amount of protein.

There are also fatty acids that are essential for life and good health, so including sources of fat is crucial, too. Fats are more energy-dense than protein or carbs, so including them at 30% means there’s less powder and bulk, making Huel Powder easier to consume to meet your energy requirements. Moreover, there are some fatty acids that are required for optimal health, and Huel Powder is rich in the fats that provide these essential fatty acids.

Carbohydrate – whilst not essential per se – does have significant benefits with respect to sustaining energy levels, and those in Huel Powder are slow-release carbohydrates – ideal for maintaining energy for up to several hours.

We’ve designed Huel Powder at these ratios as they are not only within the parameters of the healthy eating guidelines but are also levels designed for optimum, sustained energy release whilst covering macro-nutritional requirements for disease prevention.

Carbohydrate in Huel Powder: Fine Powdered Oats and Tapioca

The carbs in Huel Powder are from ultra-fine powdered oats. Oats have been shown to have a low glycemic index (GI); GI refers to how long it takes between ingesting a carb source and the resulting rise in blood sugar and, hence, energy levels[2]. The oats in Huel Powder mix easily and help sustain energy levels until the next meal.

Many of the formulas used in sports nutrition or for weight reduction use maltodextrin as the main carb source. Maltodextrin is cheap and easy to mix, so there’s a valid reason for its use. However, although it’s a ‘complex’ carb, it actually has a high GI, so these formulas provide a surge of energy followed by a slump - far from ideal for busy people with active jobs. Maltodextrin is also a synthetic carb, so it provides nothing more than carbohydrate for energy.

The oat powder in Huel Powder has been milled so fine that it’s readily soluble and there’s also not a huge price difference from maltodextrin. Plus, as oats are natural, they provide so much more than just carbohydrate: many vitamins, minerals, antioxidants, and phytonutrients, too. Indeed, it could be said that the inclusion of oat powder is one of the main reasons why Huel Powder could be considered superior to many foods readily consumed today.

Tapioca is a starch extracted from cassava, a root vegetable similar to sweet potato. It’s inclusion in Huel Powder provides additional carbohydrates and aids texture.

Fat in Huel Powder: Flaxseed, Sunflower, and Coconut

The fats in Huel Powder provide 30% of the total energy and are made up of flaxseed and sunflower seeds to ensure that the essential fatty acids are included in optimum amounts. We’ve also included coconut for very good reasons: the fats in coconut are known as medium chain triglycerides, or MCTs, and these are treated much like carbs.

They provide an energy-rich, sustained fuel and are perfect for those of us with busy lifestyles. But MCTs have another invaluable quality: they are not susceptible to oxidation and rancidity, meaning that they do not contribute to the formation of atherosclerotic plaques which increase the risk of cardiovascular disease. In short, MCTs from coconut are a healthy and efficient source of energy. Read more about MCTs here.

There are two completely essential fatty acids (EFAs) that humans require: linoleic acid (LA – an omega-6 fatty acid) and alpha linolenic acid (ALA – an omega-3)[3]. Using our blend of flaxseed and sunflower oil powder, we’ve ensured Huel Powder contains sufficient amounts of both of these EFAs as well as other omega-3 and -6 fatty acids.

Moreover, these natural seed powders provide antioxidants and other vitamins and minerals[4].

Huel Powder is High-protein: Pea and Rice

The DV for protein is around 50g per day, but this only covers our very basic needs and prevents protein deficiency[1]. The Western diet typically provides more[5], and Huel Powder does too. All essential amino acids are included in adequate amounts from two vegan protein sources: pea and rice protein, as well as protein from the oat powder.

Based on an average 2,000kcal intake, you’ll be consuming around 145g protein per day from Huel Powder: this provides a good amount for optimal health as well as building and maintaining a healthy body. Furthermore, protein is more satiating (appetite suppressing) than other macronutrients[6] and we've designed Huel Powder to stop unwanted hunger pangs.

Amino Acid Profile of Huel Powder

Protein is made up of amino acids. There are over 500 amino acids in nature, 20 of which are known as the standard amino acids as these are the ones that are coded genetically and are subsequently involved in primary protein synthesis in animals. Of these 20, nine are essential as they cannot be synthesized from other amino acids.

The nine essential amino acids are:

Histidine

Isoleucine

Leucine

Lysine

Methionine

Phenylalanine

Threonine

Tryptophan

Valine

The other eleven are:

Alanine

Arginine

Asparagine

Aspartic acid

Cysteine

Glutamine

Glutamic acid

Glycine

Proline

Serine

Tyrosine

Amino Acid Content of Huel Powder (based on v3.0 Vanilla - amounts will differ slightly for other flavors)

Amino Acid (mg) Per 100g Per 2000kcal RDA* %RDA per 100g Tryptophan 358 1790 280 128% Threonine 1068 5338 1050 102% Isoleucine 1166 5831 1400 83% Leucine 2311 11554 2730 85% Lysine 1663 8314 2100 79% Methionine 482 2411 1050** 89% Cysteine 453 2264 Phenylalanine 1564 7820 1750*** 155% Tyrosine 1144 5720 Valine 1511 7555 1820 83% Histidine 981 4904 700 140% Arginine 2296 11478 Alanine 1364 6819 Aspartic acid**** 3051 15256 Glutamic acid***** 5324 26619 Glycine 1285 6424 Proline 1300 6500 Serine 1487 7434

*WHO (2007) recommended daily amounts for essential amino acids for 70kg adult

**combined total for methionine + cysteine

***combined total for phenylalanine + tyrosine

****figure includes asparagine

*****figure includes glutamine

All protein sources are not equal: some are classed as “complete proteins” and some are not. A complete protein is one that contains sufficient quantities of all nine essential amino acids.

Generally, proteins derived from animal foods (meats, fish, poultry, milk and eggs) are complete. Indeed, some proteins derived from plant foods (legumes, seeds, grains, and vegetables) are often complete as well. Examples include include quinoa, buckwheat and soy. Many plant foods have insufficient amounts of one or more of the essential amino acids. Some are notably low, such as corn protein, which is low in lysine and isoleucine.

The protein in Huel Powder comes from five of the main six ingredients: pea protein, oats, brown rice protein, flaxseed, and MCT powder. This ensures a good range of all amino acids and that there’s sufficient amounts of the essential amino acids. Rice protein is high in the sulfur-containing amino acids cysteine and methionine, plus contains good amounts of all the others, but is very low in lysine. Pea protein is low in cysteine and methionine but high in lysine. This is why we selected these two sources, ensuring everything was covered while keeping Huel Powder vegan. Plus, there’s additional protein from the MCT powder, the flaxseed, and the oats, which are reasonably high in all essential amino acids.

Huel Powder is High-fiber: Oats and Flaxseed

Huel Powder contains 124-143% (varies between flavor/variety) of the recommended daily amount of fiber. The fiber in Huel Powder is a mixture of soluble and insoluble forms all naturally supplied from the food ingredients, mainly from oats and flaxseed, and provides more than most modern solid diets. The high fiber content of Huel Powder helps to ensure the formation of normal, solid stools in healthy users.

Fiber acts like a sponge, so it’s important to consume lots of water when using Huel Powder[7]. The Huel Powder formula has been designed to maintain optimum digestive system health. Moreover, you may well have heard about the beneficial soluble fiber in oats called beta-glucan; well, Huel Powder is loaded with this cholesterol-lowering fiber; ideal for a healthy heart[8].

Vitamins and Minerals in Huel Powder

A bulk of the vitamins and minerals – also known as micronutrients – in Huel Powder are from natural ingredients. However, in order to meet the demands of a Western lifestyle, we've added a unique vitamin and mineral formula to provide, in some cases, more than 100% of the recommended amounts per 2000kcal while still remaining within safe upper limits.

There have been numerous studies in the past 20 years demonstrating that, for many micronutrients, levels higher than the DV may have beneficial effects to health.

For example, it’s widely considered that the amount of vitamin C we’re recommended to consume is too low[9-11], so we've reflected this in the Huel Powder formula. The vitamin C in Huel Powder is provided by the acerola cherries. Benefits of consuming more vitamin C include a healthy immune system, healthy skin, and antioxidant properties[10-12].

With some of the trace elements, the levels are far higher than the recommended amounts. This is because we only need tiny amounts of them, but the natural ingredients in Huel Powder are a rich source.

Choline is a conditionally essential B vitamin and although, strictly speaking, it can be synthesized in our bodies, it’s more efficient to obtain it from our diets[13]. It’s of particular importance for post-menopausal women[14,15]. As Huel Powder is all about optimum health, the inclusion of choline was deemed fundamental.

Iodine is a trace mineral essential for thyroid health[16].

There has been some concern about phytic acid: a naturally occurring substance in some cereals including oats. Phytic acid can chelate (bind) some minerals, meaning that they’re less bioavailable[17]. As oat powder is a fundamental ingredient of Huel Powder we've ensured the levels of some minerals, like iron, are higher to accommodate any issues with phytic acid chelation. Furthermore, the high level of vitamin C in Huel Powder will also further promote iron absorption[18].

Phytonutrients in Huel Powder

Phytonutrients are substances found in plant foods which, whilst not essential, may exhibit some health benefits like disease risk prevention[19]. Junk food diets and many synthetic liquid diets that aren’t based on real food are deficient in phytonutrients and thus consumers miss out on invaluable health benefits and antioxidant effects.

Because Huel Powder’s fundamental ingredients are plant-based foods, these are already phytonutrient-rich, and the benefits are passed onto anyone consuming Huel Powder. However, we've also added some additional phytonutrients to optimize the Huel formula and to complement the antioxidant nutrients vitamins C and E and selenium.

Phytonutrient polyphenols in Huel Powder have antioxidant activity and help protect against cardiovascular disease, some cancers and age-related conditions. Huel Powder's beneficial phytonutrients include the following:

Avenanthramides are antioxidant polyphenols unique to oats shown to have anti-inflammatory effects [20] .

are antioxidant polyphenols unique to oats shown to have anti-inflammatory effects . Ferulic acid, also from oats, is a potent antioxidant and antibacterial agent and has also been shown to have anti-cancer properties [20,21] .

acid, also from oats, is a potent antioxidant and antibacterial agent and has also been shown to have anti-cancer properties . Lycopene has been added as it's a potent antioxidant and has been shown to reduce the risk of cardiovascular disease and some cancers [22] .

has been added as it's a potent antioxidant and has been shown to reduce the risk of cardiovascular disease and some cancers . Lutein comes from the flaxseed powder and we've also added additional lutein in our vitamin and mineral blend. Although not essential, there is concern that diets low in lutein may lead to macular degeneration of the eye in the elderly, as lutein is involved in eye pigment development [23,24] . Lutein is also an antioxidant.

comes from the flaxseed powder and we've also added additional lutein in our vitamin and mineral blend. Although not essential, there is concern that diets low in lutein may lead to macular degeneration of the eye in the elderly, as lutein is involved in eye pigment development . Lutein is also an antioxidant. Zeaxanthin is another antioxidant. This has been added as it also has a role in long-term eye health [25] .

is another antioxidant. This has been added as it also has a role in long-term eye health . Other carotenoids and bioflavonoids have antioxidant activity and are naturally present from the acerola cherries[26,27].

Probiotics and Kombucha

Huel Powder contains the probiotic Bacillus coagulans MTCC 5856. Probiotics are ‘good’ bacteria which, when consumed in adequate amounts, may have health benefits, particularly for gut health[28-30].

Kombucha is a fermented product that is made using a symbiotic culture of bacteria and yeast (SCOBY). Kombucha provides B-vitamins which are produced when the SCOBY breaks down the sugars present[31].

Summary - Huel Powder is Food

As you can see, Huel Powder is far superior nutrition to most conventional diets. Huel Powder can be your sole nutritional source, or you can drink it as individual meals or even as a between-meal snack. In this way it can be an add-on improvement to your diet to ensure you’re giving your body what it needs.

Ingredients of Huel Powder

Cinnamon Roll v3.0

Ingredients: Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, Tapioca Flour, Natural Flavors, Sunflower Oil Powder, Medium-Chain Triglyceride Powder (from Coconut), Potassium Citrate, Potassium Chloride, Xanthan Gum, Acerola Cherry Powder, Calcium Carbonate, Corn Starch, Sunflower Lecithin, Sodium Chloride, Kombucha Powder, Sucralose, Menaquinone-7, Lutein, Lycopene, Bacillus Coagulans MTCC 5856, Retinyl Acetate, D-Alpha Tocopheryl Acetate, Nicotinamide, Cyanocobalamin, Calcium-D-Pantothenate, Vitamin D2, Plant Derived Vitamin D3, Zeaxanthin, Potassium Iodide, Pyridoxine Hydrochloride, Riboflavin, Calcium L-Methylfolate, Thiamine Mononitrate.

CONTAINS: TREE NUTS (COCONUT).

Vanilla v3.0

Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, Tapioca Starch, Natural Flavor, Sunflower Oil Powder, Medium-Chain Triglyceride Powder (from Coconut), Maltodextrin, Xanthan Gum, Acerola Cherry Powder, Potassium Citrate, Potassium Chloride, Corn Starch, Sodium Chloride, Calcium Carbonate, Sunflower Lecithin, Kombucha Tea Powder, Sweetener: Sucralose, Bacillus Coagulans MTCC 5856, Nicotinamide, D-Alpha Tocopheryl Acetate, Lutein, Lycopene, Calcium-D-Pantothenate, Pyridoxine Hydrochloride, Riboflavin, Retinyl Acetate, Zeaxanthin, Menaquinone-7, L-Methylfolate, Potassium Iodide, Thiamine Mononitrate, Vitamin D2, Plant Derived Vitamin D3, Cyanocobalamin. CONTAINS: TREE NUTS (COCONUT).

Berry v3.0

Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, Tapioca Starch, Sunflower Oil Powder, Medium-Chain Triglyceride Powder (from Coconut), Natural Flavors, Maltodextrin, Xanthan Gum, Color (Beetroot Concentrate and Carrot Concentrate), Acerola Cherry Powder, Potassium Citrate, Potassium Chloride, Corn Starch, Sodium Chloride, Calcium Carbonate, Sunflower Lecithin, Kombucha Tea Powder, Sweetener: Sucralose, Bacillus Coagulans MTCC 5856, Nicotinamide, D-Alpha Tocopheryl Acetate, Lutein, Lycopene, Calcium-D-Pantothenate, Pyridoxine Hydrochloride, Riboflavin, Retinyl Acetate, Zeaxanthin, Menaquinone-7, L-Methylfolate, Potassium Iodide, Thiamine Mononitrate, Vitamin D2, Plant Derived Vitamin D3, Cyanocobalamin. CONTAINS: TREE NUTS (COCONUT).

Unflavored & Unsweetened v3.0

Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, Tapioca Starch, Sunflower Oil Powder, Medium-Chain Triglyceride Powder (from Coconut), Xanthan Gum, Acerola Cherry Powder, Potassium Citrate, Potassium Chloride, Corn Starch, Sodium Chloride, Calcium Carbonate, Sunflower Lecithin, Kombucha Tea Powder, Bacillus Coagulans MTCC 5856, Nicotinamide, D-Alpha Tocopheryl Acetate, Lutein, Lycopene, Calcium-D-Pantothenate, Pyridoxine Hydrochloride, Riboflavin, Retinyl Acetate, Zeaxanthin, Menaquinone-7, L-Methylfolate, Potassium Iodide, Thiamine Mononitrate, Vitamin D2, Plant Derived Vitamin D3, Cyanocobalamin. CONTAINS: TREE NUTS (COCONUT).

Chocolate v3.0

Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, Tapioca Starch, Cocoa Powder (5.9%), Natural Flavors, Sunflower Oil Powder, Medium-Chain Triglyceride Powder (from Coconut), Maltodextrin, Xanthan Gum, Acerola Cherry Powder, Potassium Citrate, Potassium Chloride, Corn Starch, Sodium Chloride, Calcium Carbonate, Sunflower Lecithin, Kombucha Tea Powder, Sweetener: Sucralose, Bacillus Coagulans MTCC 5856, Nicotinamide, D-Alpha Tocopheryl Acetate, Lutein, Lycopene, Calcium-D-Pantothenate, Pyridoxine Hydrochloride, Riboflavin, Retinyl Acetate, Zeaxanthin, Menaquinone-7, L-Methylfolate, Potassium Iodide, Thiamine Mononitrate, Vitamin D2, Plant Derived Vitamin D3, Cyanocobalamin. CONTAINS: TREE NUTS (COCONUT).

Original v3.0

Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, Tapioca Starch, Natural Flavor, Sunflower Oil Powder, Medium-Chain Triglyceride Powder (from Coconut), Maltodextrin, Xanthan Gum, Acerola Cherry Powder, Potassium Citrate, Potassium Chloride, Corn Starch, Sodium Chloride, Calcium Carbonate, Sunflower Lecithin, Kombucha Tea Powder, Sweetener: Sucralose, Bacillus Coagulans MTCC 5856, Nicotinamide, D-Alpha Tocopheryl Acetate, Lutein, Lycopene, Calcium-D-Pantothenate, Pyridoxine Hydrochloride, Riboflavin, Retinyl Acetate, Zeaxanthin, Menaquinone-7, L-Methylfolate, Thiamine Mononitrate, Vitamin D2, Plant Derived Vitamin D3, Cyanocobalamin. CONTAINS: TREE NUTS (COCONUT).

Peanut Butter v3.0

Oats, Pea Protein, Peanut Flour, Tapioca Flour, Ground Flaxseed, Brown Rice Protein, Medium-Chain Triglyceride Powder (from Coconut), Sunflower Oil Powder, Xanthan Gum, Natural Peanut and Butter Flavor, Acerola Cherry Powder, Potassium Chloride, Corn Starch, Sodium Chloride, Calcium Carbonate, Sunflower Lecithin, Kombucha Powder, Sweetener: Sucralose, Bacillus Coagulans, Nicotinamide, D-Alpha Tocopheryl Acetate, Lutein, Lycopene, Calcium-D-Pantothenate, Pyridoxine Hydrochloride, Riboflavin, Retinyl Acetate, Zeaxanthin, Menaquinone-7, L-Methylfolate, Potassium Iodide, Thiamine Mononitrate, Vitamin D2, Plant Derived Vitamin D3, Cyanocobalamin. CONTAINS: TREE NUTS (COCONUT) AND PEANUTS.

Banana v3.0

Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, Tapioca Flour, Natural Flavors, Sunflower Oil Powder, Medium-Chain Triglyceride Powder (from Coconut), Maltodextrin, Xanthan Gum, Acerola Cherry Powder, Potassium Citrate, Potassium Chloride, Corn Starch, Sodium Chloride, Calcium Carbonate, Sunflower Lecithin, Kombucha Powder, Sweetener: Sucralose, Bacillus Coagulans MTCC 5856, Nicotinamide, D-Alpha Tocopheryl Acetate, Lutein, Lycopene, Calcium-D-Pantothenate, Pyridoxine Hydrochloride, Riboflavin, Retinyl Acetate, Zeaxanthin, Menaquinone-7, L-Methylfolate, Potassium Iodide, Thiamine Mononitrate, Vitamin D2, Plant Derived Vitamin D3, Cyanocobalamin.CONTAINS: TREE NUTS (COCONUT).

We recommend one serving a day if you are pregnant or breastfeeding.

Salted Caramel v3.0

Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, Tapioca Flour, Natural Flavors, Cocoa Powder, Sunflower Oil Powder, Medium-Chain Triglyceride Powder (from Coconut), Maltodextrin, Xanthan Gum, Acerola Cherry Powder, Sea Salt, Potassium Citrate, Potassium Chloride, Corn Starch, Calcium Carbonate, Sunflower Lecithin, Sodium Chloride, Kombucha Powder, Sweetener: Sucralose, Bacillus Coagulans MTCC 5856, Nicotinamide, D-Alpha Tocopheryl Acetate, Lutein, Lycopene, Calcium-D-Pantothenate, Pyridoxine Hydrochloride, Riboflavin, Retinyl Acetate, Zeaxanthin, Menaquinone-7, L-Methylfolate, Potassium Iodide, Thiamine Mononitrate, Vitamin D2, Plant Derived Vitamin D3, Cyanocobalamin. CONTAINS: TREE NUTS (COCONUT).

We recommend one serving a day if you are pregnant or breastfeeding.

Caffè Latte v3.0

Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, Tapioca Flour, Natural Flavors, Coffee Powder, Sunflower Oil Powder, Medium-Chain Triglyceride Powder (from Coconut), Maltodextrin, Xanthan Gum, Acerola Cherry Powder, Potassium Citrate, Potassium Chloride, Corn Starch, Sodium Chloride, Calcium Carbonate, Sunflower Lecithin, Kombucha Powder, Sweetener: Sucralose, Bacillus Coagulans MTCC 5856, Nicotinamide, D-Alpha Tocopheryl Acetate, Lutein, Lycopene, Calcium-D-Pantothenate, Pyridoxine Hydrochloride, Riboflavin, Retinyl Acetate, Zeaxanthin, Menaquinone-7, L-Methylfolate, Potassium Iodide, Thiamine Mononitrate, Vitamin D2, Plant Derived Vitamin D3, Cyanocobalamin. CONTAINS: TREE NUTS (COCONUT).

Please note - Caffè Latte v3.0 contains caffeine.

We recommend one serving a day if you are pregnant or breastfeeding.

Cinnamon Roll (Gluten Free) v3.0

Ingredients: Gluten Free Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, Tapioca Flour, Natural Flavors, Sunflower Oil Powder, Medium-Chain Triglyceride Powder (from Coconut), Potassium Citrate, Potassium Chloride, Xanthan Gum, Acerola Cherry Powder, Calcium Carbonate, Corn Starch, Sunflower Lecithin, Sodium Chloride, Kombucha Powder, Sucralose, Menaquinone-7, Lutein, Lycopene, Bacillus Coagulans MTCC 5856, Retinyl Acetate, D-Alpha Tocopheryl Acetate, Nicotinamide, Cyanocobalamin, Calcium-D-Pantothenate, Vitamin D2, Plant Derived Vitamin D3, Zeaxanthin, Potassium Iodide, Pyridoxine Hydrochloride, Riboflavin, Calcium L-Methylfolate, Thiamine Mononitrate.

CONTAINS: TREE NUTS (COCONUT).

Vanilla (Gluten-free) v3.0

Gluten-free Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, Tapioca Starch, Natural Flavor, Sunflower Oil Powder, Medium-Chain Triglyceride Powder (from Coconut), Maltodextrin, Xanthan Gum, Acerola Cherry Powder, Potassium Citrate, Potassium Chloride, Corn Starch, Sodium Chloride, Calcium Carbonate, Sunflower Lecithin, Kombucha Tea Powder, Sweetener: Sucralose, Bacillus Coagulans MTCC 5856, Nicotinamide, D-Alpha Tocopheryl Acetate, Lutein, Lycopene, Calcium-D-Pantothenate, Pyridoxine Hydrochloride, Riboflavin, Retinyl Acetate, Zeaxanthin, Menaquinone-7, L-Methylfolate, Potassium Iodide, Thiamine Mononitrate, Vitamin D2, Plant Derived Vitamin D3, Cyanocobalamin. CONTAINS: TREE NUTS (COCONUT).

Berry (Gluten-free) v3.0

Gluten-free Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, Tapioca Starch, Sunflower Oil Powder, Medium-Chain Triglyceride Powder (from Coconut), Natural Flavors, Maltodextrin, Xanthan Gum, Color (Beetroot Concentrate and Carrot Concentrate), Acerola Cherry Powder, Potassium Citrate, Potassium Chloride, Corn Starch, Sodium Chloride, Calcium Carbonate, Sunflower Lecithin, Kombucha Tea Powder, Sweetener: Sucralose, Bacillus Coagulans MTCC 5856, Nicotinamide, D-Alpha Tocopheryl Acetate, Lutein, Lycopene, Calcium-D-Pantothenate, Pyridoxine Hydrochloride, Riboflavin, Retinyl Acetate, Zeaxanthin, Menaquinone-7, L-Methylfolate, Potassium Iodide, Thiamine Mononitrate, Vitamin D2, Plant Derived Vitamin D3, Cyanocobalamin. CONTAINS: TREE NUTS (COCONUT).

Unflavored & Unsweetened (Gluten-free) v3.0

Gluten-free Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, Tapioca Starch, Sunflower Oil Powder, Medium-Chain Triglyceride Powder (from Coconut), Xanthan Gum, Acerola Cherry Powder, Potassium Citrate, Potassium Chloride, Corn Starch, Sodium Chloride, Calcium Carbonate, Sunflower Lecithin, Kombucha Tea Powder, Bacillus Coagulans MTCC 5856, Nicotinamide, D-Alpha Tocopheryl Acetate, Lutein, Lycopene, Calcium-D-Pantothenate, Pyridoxine Hydrochloride, Riboflavin, Retinyl Acetate, Zeaxanthin, Menaquinone-7, L-Methylfolate, Potassium Iodide, Thiamine Mononitrate, Vitamin D2, Plant Derived Vitamin D3, Cyanocobalamin. CONTAINS: TREE NUTS (COCONUT).

Chocolate (Gluten-free) v3.0

Gluten-free Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, Tapioca Starch, Cocoa Powder (5.9%), Natural Flavors, Sunflower Oil Powder, Medium-Chain Triglyceride Powder (from Coconut), Maltodextrin, Xanthan Gum, Acerola Cherry Powder, Potassium Citrate, Potassium Chloride, Corn Starch, Sodium Chloride, Calcium Carbonate, Sunflower Lecithin, Kombucha Tea Powder, Sweetener: Sucralose, Bacillus Coagulans MTCC 5856, Nicotinamide, D-Alpha Tocopheryl Acetate, Lutein, Lycopene, Calcium-D-Pantothenate, Pyridoxine Hydrochloride, Riboflavin, Retinyl Acetate, Zeaxanthin, Menaquinone-7, L-Methylfolate, Potassium Iodide, Thiamine Mononitrate, Vitamin D2, Plant Derived Vitamin D3, Cyanocobalamin. CONTAINS: TREE NUTS (COCONUT).

Original (Gluten-free) v3.0

Gluten-free Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, Tapioca Starch, Natural Flavor, Sunflower Oil Powder, Medium-Chain Triglyceride Powder (from Coconut), Maltodextrin, Xanthan Gum, Acerola Cherry Powder, Potassium Citrate, Potassium Chloride, Corn Starch, Sodium Chloride, Calcium Carbonate, Sunflower Lecithin, Kombucha Tea Powder, Sweetener: Sucralose, Bacillus Coagulans MTCC 5856, Nicotinamide, D-Alpha Tocopheryl Acetate, Lutein, Lycopene, Calcium-D-Pantothenate, Pyridoxine Hydrochloride, Riboflavin, Retinyl Acetate, Zeaxanthin, Menaquinone-7, L-Methylfolate, Thiamine Mononitrate, Vitamin D2, Plant Derived Vitamin D3, Cyanocobalamin. CONTAINS: TREE NUTS (COCONUT).

Banana (Gluten-Free) v3.0

Gluten-free Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, Tapioca Flour, Natural Flavors, Sunflower Oil Powder, Medium-Chain Triglyceride Powder (from Coconut), Maltodextrin, Xanthan Gum, Acerola Cherry Powder, Potassium Citrate, Potassium Chloride, Corn Starch, Sodium Chloride, Calcium Carbonate, Sunflower Lecithin, Kombucha Powder, Sweetener: Sucralose, Bacillus Coagulans MTCC 5856, Nicotinamide, D-Alpha Tocopheryl Acetate, Lutein, Lycopene, Calcium-D-Pantothenate, Pyridoxine Hydrochloride, Riboflavin, Retinyl Acetate, Zeaxanthin, Menaquinone-7, L-Methylfolate, Potassium Iodide, Thiamine Mononitrate, Vitamin D2, Plant Derived Vitamin D3, Cyanocobalamin.CONTAINS: TREE NUTS (COCONUT).

We recommend one serving a day if you are pregnant or breastfeeding.

Salted Caramel (Gluten-Free) v3.0

Gluten-free Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, Tapioca Flour, Natural Flavors, Cocoa Powder, Sunflower Oil Powder, Medium-Chain Triglyceride Powder (from Coconut), Maltodextrin, Xanthan Gum, Acerola Cherry Powder, Sea Salt, Potassium Citrate, Potassium Chloride, Corn Starch, Calcium Carbonate, Sunflower Lecithin, Sodium Chloride, Kombucha Powder, Sweetener: Sucralose, Bacillus Coagulans MTCC 5856, Nicotinamide, D-Alpha Tocopheryl Acetate, Lutein, Lycopene, Calcium-D-Pantothenate, Pyridoxine Hydrochloride, Riboflavin, Retinyl Acetate, Zeaxanthin, Menaquinone-7, L-Methylfolate, Potassium Iodide, Thiamine Mononitrate, Vitamin D2, Plant Derived Vitamin D3, Cyanocobalamin. CONTAINS: TREE NUTS (COCONUT).

We recommend one serving a day if you are pregnant or breastfeeding.

Caffè Latte (Gluten-Free) v3.0

Gluten-free Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, Tapioca Flour, Natural Flavors, Coffee Powder, Sunflower Oil Powder, Medium-Chain Triglyceride Powder (from Coconut), Maltodextrin, Xanthan Gum, Acerola Cherry Powder, Potassium Citrate, Potassium Chloride, Corn Starch, Sodium Chloride, Calcium Carbonate, Sunflower Lecithin, Kombucha Powder, Sweetener: Sucralose, Bacillus Coagulans MTCC 5856, Nicotinamide, D-Alpha Tocopheryl Acetate, Lutein, Lycopene, Calcium-D-Pantothenate, Pyridoxine Hydrochloride, Riboflavin, Retinyl Acetate, Zeaxanthin, Menaquinone-7, L-Methylfolate, Potassium Iodide, Thiamine Mononitrate, Vitamin D2, Plant Derived Vitamin D3, Cyanocobalamin. CONTAINS: TREE NUTS (COCONUT).

We recommend one serving a day if you are pregnant or breastfeeding.

Nutritional Profile of Huel Powder

Nutritional Profile of Huel Powder v3.0

Cinnamon Roll

Each bag contains 1.73kg/ 17 servings per container

Serving size: 2 scoops (100g)

Per serving (100g) Per day (500g) Calories 400 2000 % Daily Value* % Daily Value* Total Fat 13g 17% 64g 82% Saturated Fat 2.5g 13% 11g 55% Trans Fat <0g <0g Polyunsaturated 8g 39g Monounsaturated 2.0g 12g Cholesterol 0mg 0% 0mg 0% Sodium 250mg 11% 1270mg 55% Total Carbohydrate 45g 16% 224g 81% Dietary Fiber 7g 25% 37g 132% Total Sugars 1.0g 5g Incl. Added Sugars <1g 1% 4g 8% Protein 30g 60% 148g 296%

Vitamins & Minerals

Per serving (100g) Per day (500g) Vitamin D (Total) 4.0mcg 20% 20mcg 100% Calcium 260mg 20% 1300mg 100% Iron 7.0mg 40% 35mg 200% Potassium 940mg 20% 4700mg 100% Vitamin A 180mcg 20% 900mcg 100% Vitamin C 60mg 67% 300mg 333% Vitamin E 3.4mg 23% 17mg 113% Vitamin K (Total) 36mcg 30% 181mcg 151% Thiamin 0.2mg 17% 1.2mg 100% Riboflavin 0.3mg 23% 1.4mg 108% Niacin 3.2mg 20% 16mg 100% Vitamin B6 0.3mg 18% 1.7mg 100% Folate (DFE) 80mcg 20% 400mcg 100% Vitamin B12 0.8mcg 33% 4.0mcg 167% Biotin 10mcg 33% 50mcg 167% Pantothenic acid 1.2mg 24% 6mg 120% Phosphorus 364mg 29% 1820mg 146% Iodine 32mcg 21% 160mcg 107% Magnesium 96mg 23% 480mg 114% Zinc 4.2mg 38% 21mg 191% Selenium 32mcg 58% 160mcg 291% Copper 0.4mg 44% 2.2mg 244% Manganese 1.4mg 61% 6.8mg 296% Chromium 12mcg 34% 60mcg 171% Molybdenum 37mcg 82% 185mcg 411% Chloride 460mg 37% 2300mg 100% Choline 120mg 22% 600mg 109%

Additional Information Per serving (100g) Omega-3 Fatty Acids 3.5g Omega-6 Fatty Acids 3.0g Medium-Chain Triglycerides (from Coconut) 1.0g Lycopene 1.0mg Lutein 1.2mg Zeaxanthin 0.1mg Bacillius Coagulans MTCC 5856 197mn

Vanilla v3.0

1.73kg/17 servings per container

Serving size: 2 scoops (100g)

Per serving (100g) Per day (500g) Calories 400 2000 % Daily Value* % Daily Value* Total Fat 13g 17% 64g 82% Saturated Fat 2.5g 13% 11g 55% Trans Fat <0.5g <0.5g Polyunsaturated 8g 39g Monounsaturated 2.5g 12g Cholesterol <0.5mg 0% <0.5mg 0% Sodium 330mg 14% 1420mg 62% Total Carbohydrate 46g 17% 224g 81% Dietary Fiber 7g 25% 35g 125% Total Sugars 1g 4g Incl. Added Sugars 1g 2% 3g 6% Protein 30g 60% 145g 290%

Vitamins & Minerals

Per serving (100g) Per day (500g) Vitamin D (Total) 4mcg 20% 20mcg 100% Calcium 270mg 20% 1300mg 100% Iron 8mg 45% 39mg 220% Potassium 960mg 20% 4700mg 100% Vitamin A 180mcg 20% 900mcg 100% Vitamin C 61mg 68% 300mg 333% Vitamin E 3.1mg 21% 15mg 100% Vitamin K (Total) 36mcg 30% 175mcg 146% Thiamin 0.2mg 17% 1.2mg 100% Riboflavin 0.3mg 23% 1.4mg 108% Niacin 3.3mg 21% 16mg 100% Vitamin B6 0.4mg 24% 1.7mg 100% Folate (DFE) 82mcg 21% 400mcg 100% Vitamin B12 0.8mcg 33% 4mcg 167% Biotin 10mcg 33% 50mcg 167% Pantothenic acid 1.2mg 25% 6mg 120% Phosphorus 375mg 30% 1820mg 146% Iodine 30mcg 20% 150mcg 100% Magnesium 90mg 21% 450mg 107% Zinc 3.7mg 34% 18mg 164% Selenium 20mcg 36% 100mcg 182% Copper 0.3mg 33% 1.3mg 144% Manganese 1.3mg 57% 7mg 304% Chromium 8mcg 23% 40mcg 114% Molybdenum 30mcg 67% 165mcg 367% Chloride 470mg 20% 2300mg 100% Choline 120mg 22% 570mg 104%

Additional Information Per serving (100g) Vitamin D3 2mcg Vitamin K2 34mcg Lycopene 1mg Lutein 1.2mg Zeaxanthin 0.1mg Omega-3 3.5g Omega-6 3.5g MCTs 1.1g Bacillus Coagulans 150mn

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

Berry v3.0

1.73kg/17 servings per container

Serving size: 2 scoops (100g)

Per serving (100g) Per day (500g) Calories 400 2000 % Daily Value* % Daily Value* Total Fat 13g 17% 65g 83% Saturated Fat 2.5g 13% 11g 55% Trans Fat <0.5g <0.5g Polyunsaturated 8g 39g Monounsaturated 2.5g 12g Cholesterol <0.5mg 0% <0.5mg 0% Sodium 330mg 14% 1640mg 71% Total Carbohydrate 45g 16% 223g 81% Dietary Fiber 7g 25% 35g 125% Total Sugars 1g 4g Incl. Added Sugars 1g 2% 3g 6% Protein 29g 58% 145g 290%

Vitamins & Minerals

Per serving (100g) Per day (500g) Vitamin D (Total) 4mcg 20% 20mcg 100% Calcium 260mg 20% 1300mg 100% Iron 8.1mg 45% 39.8mg 220% Potassium 950mg 20% 4700mg 100% Vitamin A 183mcg 20% 900mcg 100% Vitamin C 61mg 68% 300mg 333% Vitamin E 2.7mg 18% 13mg 87% Vitamin K (Total) 35mcg 29% 175mcg 146% Thiamin 0.2mg 17% 1.2mg 100% Riboflavin 0.3mg 23% 1.4mg 108% Niacin 3.2mg 20% 16mg 100% Vitamin B6 0.3mg 18% 1.7mg 100% Folate (DFE) 81mcg 20% 400mcg 100% Vitamin B12 0.8mcg 33% 4mcg 167% Biotin 10mcg 34% 50mcg 167% Pantothenic acid 1.2mg 24% 6mg 120% Phosphorus 369mg 30% 1820mg 146% Iodine 30mcg 20% 150mcg 100% Magnesium 91mg 22% 450mg 107% Zinc 3.7mg 34% 18mg 164% Selenium 20mcg 36% 100mcg 182% Copper 0.3mg 33% 1.3mg 144% Manganese 1.3mg 57% 6.5mg 283% Chromium 8mcg 23% 40mcg 114% Molybdenum 33mcg 73% 165mcg 367% Chloride 467mg 20% 2300mg 100% Choline 114mg 21% 560mg 102%

Additional Information Per serving (100g) Vitamin D3 2mcg Vitamin K2 34mcg Lycopene 1mg Lutein 1.2mg Zeaxanthin 0.1mg Omega-3 3.7g Omega-6 3.3g MCTs 1.1g Bacillus Coagulans 152mn

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

Unflavored & Unsweetened v3.0

1.73kg/17 servings per container

Serving size: 2 scoops (100g)

Per serving (100g) Per day (500g) Calories 400 2000 % Daily Value* % Daily Value* Total Fat 13g 17% 65g 83% Saturated Fat 2.5g 13% 12g 60% Trans Fat <0.5g <0.5g Polyunsaturated 8g 39g Monounsaturated 2.5g 12g Cholesterol <0.5mg 0% <0.5mg 0% Sodium 330mg 14% 1640mg 71% Total Carbohydrate 45g 16% 221g 80% Dietary Fiber 7g 25% 36g 129% Total Sugars 1g 3g Incl. Added Sugars <0.5g 0% 1g 2% Protein 30g 60% 146g 292%

Vitamins & Minerals

Per serving (100g) Per day (500g) Vitamin D (Total) 4mcg 20% 20mcg 100% Calcium 280mg 20% 1300mg 100% Iron 7.9mg 45% 39mg 220% Potassium 960mg 20% 4700mg 100% Vitamin A 183mcg 20% 900mcg 100% Vitamin C 61mg 68% 300mg 333% Vitamin E 3.1mg 21% 15mg 100% Vitamin K (Total) 36mcg 30% 175mcg 146% Thiamin 0.2mg 17% 1.2mg 100% Riboflavin 0.3mg 23% 1.4mg 108% Niacin 3.3mg 21% 16mg 100% Vitamin B6 0.3mg 18% 1.7mg 100% Folate (DFE) 81mcg 20% 400mcg 100% Vitamin B12 0.8mcg 33% 4mcg 167% Biotin 10mcg 34% 50mcg 167% Pantothenic acid 1.2mg 24% 6mg 120% Phosphorus 376mg 30% 1850mg 148% Iodine 31mcg 21% 150mcg 100% Magnesium 94mg 22% 460mg 110% Zinc 3.7mg 34% 18mg 164% Selenium 20mcg 36% 100mcg 182% Copper 0.3mg 33% 1.3mg 144% Manganese 1.4mg 61% 7mg 304% Chromium 8mcg 23% 40mcg 114% Molybdenum 35mcg 78% 170mcg 378% Chloride 468mg 20% 2300mg 100% Choline 118mg 21% 580mg 105%

Additional Information Per serving (100g) Vitamin D3 2mcg Vitamin K2 34mcg Lycopene 1mg Lutein 1.2mg Zeaxanthin 0.1mg Omega-3 3.8g Omega-6 3.5g MCTs 1.1g Bacillus Coagulans 153mn

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

Chocolate v3.0

1.78kg/17 servings per container

Serving size: 2 scoops (100g)

Per serving (100g) Per day (500g) Calories 400 2000 % Daily Value* % Daily Value* Total Fat 13g 17% 65g 83% Saturated Fat 3g 15% 15g 75% Trans Fat <0.5g <0.5g Polyunsaturated 7g 34g Monounsaturated 2.5g 13g Cholesterol <0.5mg 0% <0.5mg 0% Sodium 370mg 16% 1850mg 80% Total Carbohydrate 45g 16% 225g 82% Dietary Fiber 8g 29% 40g 143% Total Sugars 1g 3g Incl. Added Sugars 1g 0% 1g 2% Protein 29g 58% 146g 292%

Vitamins & Minerals

Per serving (100g) Per day (500g) Vitamin D (Total) 4mcg 20% 20mcg 100% Calcium 260mg 20% 1300mg 100% Iron 8.2mg 45% 41.1mg 230% Potassium 980mg 20% 4900mg 100% Vitamin A 180mcg 20% 900mcg 100% Vitamin C 60mg 67% 300mg 333% Vitamin E 3.0mg 20% 15mg 100% Vitamin K (Total) 35mcg 29% 175mcg 146% Thiamin 0.2mg 17% 1.2mg 100% Riboflavin 0.3mg 23% 1.4mg 108% Niacin 3.2mg 20% 16mg 100% Vitamin B6 0.3mg 18% 1.7mg 100% Folate (DFE) 80mcg 20% 400mcg 100% Vitamin B12 0.8mcg 33% 4mcg 167% Biotin 10mcg 33% 50mcg 167% Pantothenic acid 1.2mg 24% 6mg 120% Phosphorus 371mg 30% 1860mg 149% Iodine 30mcg 20% 150mcg 100% Magnesium 98mg 23% 490mg 117% Zinc 3.6mg 33% 18mg 164% Selenium 18mcg 33% 90mcg 164% Copper 0.3mg 33% 1.5mg 167% Manganese 1.3mg 57% 6.4mg 278% Chromium 8mcg 23% 40mcg 114% Molybdenum 33mcg 73% 165mcg 367% Chloride 459mg 20% 2300mg 100% Choline 110mg 20% 550mg 100%

Additional Information Per serving (100g) Vitamin D3 2mcg Vitamin K2 33mcg Lycopene 1mg Lutein 1.2mg Zeaxanthin 0.1mg Omega-3 3g Omega-6 2.7g MCTs 1.1g Bacillus Coagulans 150mn

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

Original v3.0

1.73kg/17 servings per container

Serving size: 2 scoops (100g)

Per serving (100g) Per day (500g) Calories 400 2000 % Daily Value* % Daily Value* Total Fat 13g 17% 65g 83% Saturated Fat 2.5g 13% 11g 55% Trans Fat <0.5g <0.5g Polyunsaturated 8g 39g Monounsaturated 2.5g 12g Cholesterol 0mg 0% <0.5mg 0% Sodium 290mg 13% 1420mg 62% Total Carbohydrate 45g 16% 221g 80% Dietary Fiber 7g 25% 35g 125% Total Sugars 1g 4g Incl. Added Sugars 0g 0% 2g 4% Protein 30g 60% 147g 294%

Vitamins and Minerals

Per serving (100g) Per day (500g) Vitamin D (Total) 4.1mcg 20% 20mcg 100% Calcium 265mg 20% 1300mg 100% Iron 8mg 45% 39.3mg 220% Potassium 960mg 20% 4700mg 100% Vitamin A 184mcg 20% 900mcg 100% Vitamin C 61mg 68% 300mg 330% Vitamin E 3.1mg 21% 15mg 100% Vitamin K (Total) 36mcg 30% 175mcg 146% Thiamin 0.2mg 17% 1.2mg 100% Riboflavin 0.3mg 23% 1.4mg 110% Niacin 3.3mg 21% 16mg 100% Vitamin B6 0.3mg 23% 1.7mg 100% Folate (DFE) 82mcg 21% 400mcg 100% Vitamin B12 0.8mcg 33% 4mcg 167% Biotin 10mcg 33% 50mcg 170% Pantothenic acid 1.2mg 24% 6mg 120% Phosphorus 371mg 30% 1820mg 150% Iodine 31mcg 21% 150mcg 100% Magnesium 92mg 22% 450mg 110% Zinc 3.7mg 34% 18mg 160% Selenium 20mcg 36% 100mcg 180% Copper 0.3mg 33% 1.3mg 140% Manganese 1.3mg 57% 6.5mg 280% Chromium 8mcg 23% 40mcg 110% Molybdenum 34mcg 76% 165mcg 370% Chloride 469mg 20% 2300mg 100% Choline 116mg 21% 570mg 100%

Additional Information Per serving (100g) Vitamin D3 2mcg Lycopene 1mg Lutein 1.2mg Zeaxanthin 0.1mg Omega-3 3.5g Omega-6 3.5g MCTs 1g Bacillus Coagulans 153mn

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

Peanut Butter v3.0

1.73kg/17 servings per container

Serving size: 2 scoops (100g)

Per serving (100g) Per day (500g) Calories 400 2000 % Daily Value* % Daily Value* Total Fat 14g 18% 66g 85% Saturated Fat 3.0g 15% 14g 70% Trans Fat <0.5g <0.5g Polyunsaturated 8g 37g Monounsaturated 2.5g 12g Cholesterol 0mg 0% 0mg 0% Sodium 310mg 13% 1480mg 64% Total Carbohydrate 45g 16% 215g 78% Dietary Fiber 7g 25% 33g 118% Total Sugars 1g 6g Incl. Added Sugars 0g 0% 1g 2% Protein 31g 62% 149g 298%

Vitamins & Minerals

Per serving (100g) Per day (500g) Vitamin D (Total) 4.2mcg 20% 20mcg 100% Calcium 270mg 20% 1300mg 100% Iron 7.9mg 45% 38mg 210% Potassium 980mg 20% 4700mg 100% Vitamin A 187mcg 21% 900mcg 100% Vitamin C 62mg 69% 300mg 333% Vitamin E 3.1mg 21% 15mg 100% Vitamin K (Total) 36mcg 30% 175mcg 146% Thiamin 0.2mg 17% 1.2mg 100% Riboflavin 0.3mg 23% 1.4mg 108% Niacin 3.3mg 21% 16mg 100% Vitamin B6 0.4mg 24% 1.7mg 100% Folate (DFE) 83mcg 21% 400mcg 100% Vitamin B12 0.8mcg 33% 4mcg 167% Biotin 10mcg 33% 50mcg 167% Pantothenic acid 1.2mg 24% 6mg 120% Phosphorus 378mg 30% 1820mg 146% Iodine 31mcg 21% 150mcg 100% Magnesium 93mg 22% 450mg 107% Zinc 3.6mg 33% 18mg 164% Selenium 12mcg 22% 60mcg 109% Copper 0.2mg 22% 1.1mg 122% Manganese 1.3mg 57% 6.1mg 265% Chromium 8.3mcg 24% 40mcg 114% Molybdenum 25mcg 56% 120mcg 267% Chloride 478mg 21% 2300mg 100% Choline 114mg 21% 550mg 100%

Additional Information Per serving (100g) Vitamin D3 2.1mcg Vitamin K2 34.9mcg Lycopene 1.2mg Lutein 1.0mg Zeaxanthin 0.1mg Omega-3 4.0g Omega-6 3.5g MCTs 1.1g Bacillus Coagulans 156mn

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

Banana v3.0

1.73kg/17 servings per container

Serving size: 2 scoops (100g)

Per serving (100g) Per day (500g) Calories 400 2000 % Daily Value* % Daily Value* Total Fat 13g 17% 64g 82% Saturated Fat 2.5g 13% 11g 55% Trans Fat <0.5g <0.5g Polyunsaturated 8g 38g Monounsaturated 2.5g 12g Cholesterol 0mg 0% 0mg 0% Sodium 230mg 10% 1130mg 49% Total Carbohydrate 46g 17% 230g 84% Dietary Fiber 7g 25% 35g 125% Total Sugars 1g 4g Incl. Added Sugars 1g 2% 3g 6% Protein 29g 58% 144g 288%

Vitamins and Minerals

Per serving (100g) Per day (500g) Vitamin D (Total) 4mcg 20% 20mcg 100% Calcium 260mg 20% 1300mg 100% Iron 8.0mg 45% 40mg 220% Potassium 940mg 20% 4700mg 100% Vitamin A 180mcg 20% 900mcg 100% Vitamin C 60mg 67% 300mg 333% Vitamin E 3.4mg 23% 17mg 113% Vitamin K (Total) 35mcg 29% 177mcg 148% Thiamin 0.2mg 17% 1.2mg 100% Riboflavin 0.3mg 23% 1.4mg 108% Niacin 3.2mg 20% 16mg 100% Vitamin B6 0.3mg 18% 1.7mg 100% Folate (DFE) 80mcg 20% 400mcg 100% Vitamin B12 0.8mcg 33% 4mcg 167% Biotin 10mcg 33% 50mcg 167% Pantothenic acid 1.2mg 24% 6mg 120% Phosphorus 360mg 29% 1800mg 144% Iodine 30mcg 20% 150mcg 100% Magnesium 96mg 23% 480mg 114% Zinc 4.0mg 36% 20mg 182% Selenium 30mcg 55% 150mcg 273% Copper 0.5mg 56% 2.4mg 167% Manganese 1.4mg 61% 6.8mg 296% Chromium 12mcg 34% 60mcg 171% Molybdenum 37mcg 82% 185mcg 411% Chloride 460mg 20% 2300mg 100% Choline 120mg 22% 600mg 109%

Additional Information Per serving (100g) Vitamin D3 2mcg Vitamin K2 35mcg Lycopene 1mg Lutein 1.2mg Zeaxanthin 0.1mg Omega-3 4.0g Omega-6 3.0g MCTs 1.0g Bacillus Coagulans 120mn

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

Salted Caramel v3.0

1.73kg/17 servings per container

Serving size: 2 scoops (100g)

Per serving (100g) Per day (500g) Calories 400 2000 % Daily Value* % Daily Value* Total Fat 13g 17% 64g 82% Saturated Fat 2.5g 13% 12g 60% Trans Fat <0.5g <0.5g Polyunsaturated 7g 37g Monounsaturated 2.5g 12g Cholesterol 0mg 0% 0mg 0% Sodium 440mg 19% 2180mg 95% Total Carbohydrate 46g 17% 230g 84% Dietary Fiber 7g 25% 37g 132% Total Sugars 1g 4g Incl. Added Sugars 0g 0% 2g 4% Protein 29g 58% 145g 290%

Vitamins and Minerals

Per serving (100g) Per day (500g) Vitamin D (Total) 4mcg 20% 20mcg 100% Calcium 260mg 20% 1300mg 100% Iron 8.1mg 45% 40mg 220% Potassium 950mg 20% 4700mg 100% Vitamin A 181mcg 20% 900mcg 100% Vitamin C 60mg 67% 300mg 333% Vitamin E 3.0mg 20% 15mg 100% Vitamin K (Total) 36mcg 30% 180mcg 150% Thiamin 0.2mg 17% 1.2mg 100% Riboflavin 0.3mg 23% 1.4mg 108% Niacin 3.2mg 20% 16mg 100% Vitamin B6 0.3mg 18% 1.7mg 100% Folate (DFE) 81mcg 20% 400mcg 100% Vitamin B12 0.8mcg 33% 4mcg 167% Biotin 10mcg 33% 50mcg 167% Pantothenic acid 1.2mg 24% 6mg 120% Phosphorus 375mg 30% 1860mg 149% Iodine 30mcg 20% 150mcg 100% Magnesium 99mg 24% 490mg 117% Zinc 3.6mg 33% 18mg 164% Selenium 20mcg 36% 100mcg 182% Copper 0.3mg 33% 1.3mg 144% Manganese 1.3mg 57% 6.4mg 278% Chromium 8mcg 23% 40mcg 114% Molybdenum 34mcg 76% 170mcg 378% Chloride 463mg 20% 2300mg 100% Choline 111mg 20% 550mg 100%

Additional Information Per serving (100g) Vitamin D3 2mcg Vitamin K2 35mcg Lycopene 1mg Lutein 1.2mg Zeaxanthin 0.1mg Omega-3 4.0g Omega-6 3.5g MCTs 1.1g Bacillus Coagulans 151mn

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

Caffè Latte v3.0

1.73kg/17 servings per container

Serving size: 2 scoops (100g)

Per serving (100g) Per day (500g) Calories 400 2000 % Daily Value* % Daily Value* Total Fat 12g 15% 62g 79% Saturated Fat 2.5g 13% 11g 55% Trans Fat <0.5g <0.5g Polyunsaturated 7g 36g Monounsaturated 2.0g 11g Cholesterol 0mg 0% 0mg 0% Sodium 220mg 10% 1110mg 48% Total Carbohydrate 47g 17% 236g 86% Dietary Fiber 7g 25% 36g 129% Total Sugars 1g 4g Incl. Added Sugars 1g 2% 3g 6% Protein 29g 58% 143g 286%

Vitamins and Minerals

Per serving (100g) Per day (500g) Vitamin D (Total) 4mcg 20% 20mcg 100% Calcium 260mg 20% 1300mg 100% Iron 8mg 45% 40mg 220% Potassium 940mg 20% 4700mg 100% Vitamin A 180mcg 20% 900mcg 100% Vitamin C 60mg 67% 300mg 333% Vitamin E 3.4mg 23% 17mg 113% Vitamin K (Total) 35mcg 29% 177mcg 148% Thiamin 0.2mg 17% 1.2mg 100% Riboflavin 0.3mg 23% 1.4mg 108% Niacin 3.2mg 20% 16mg 100% Vitamin B6 0.3mg 18% 1.7mg 100% Folate (DFE) 80mcg 20% 400mcg 100% Vitamin B12 0.8mcg 33% 4mcg 167% Biotin 10mcg 33% 50mcg 167% Pantothenic acid 1.2mg 24% 6mg 120% Phosphorus 360mg 29% 1800mg 144% Iodine 35mcg 23% 175mcg 117% Magnesium 96mg 23% 480mg 114% Zinc 3.7mg 34% 19mg 173% Selenium 29mcg 53% 143mcg 260% Copper 0.4mg 44% 2.1mg 233% Manganese 1.4mg 61% 6.8mg 296% Chromium 13mcg 37% 64mcg 183% Molybdenum 39mcg 87% 193mcg 429% Chloride 460mg 20% 2300mg 100% Choline 120mg 22% 600mg 109%

Additional Information Per serving (100g) Vitamin D3 2mcg Vitamin K2 35mcg Lycopene 1mg Lutein 1.2mg Zeaxanthin 0.1mg Omega-3 4.0g Omega-6 3.5g MCTs 1.0g Caffeine 89mg Bacillus Coagulans 120mn

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

Vanilla (Gluten-free) v3.0

1.73kg/17 servings per container

Serving size: 2 scoops (100g)

Vitamins & Minerals

Additional Information Per serving (100g) Vitamin D3 2mcg Vitamin K2 34mcg Lycopene 1mg Lutein 1.2mg Zeaxanthin 0.1mg Omega-3 3.5g Omega-6 3.5g MCTs 1.1g Bacillus Coagulans 150mn

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

Berry (Gluten-free) v3.0

1.73kg/17 servings per container

Serving size: 2 scoops (100g)

Vitamins & Minerals

Additional Information Per serving (100g) Vitamin D3 2mcg Vitamin K2 34mcg Lycopene 1mg Lutein 1.2mg Zeaxanthin 0.1mg Omega-3 3.7g Omega-6 3.3g MCTs 1.1g Bacillus Coagulans 152mn

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

Unflavored & Unsweetened (Gluten-free) v3.0

1.73kg/17 servings per container

Serving size: 2 scoops (100g)

Vitamins & Minerals

Additional Information Per serving (100g) Vitamin D3 2mcg Vitamin K2 34mcg Lycopene 1mg Lutein 1.2mg Zeaxanthin 0.1mg Omega-3 3.8g Omega-6 3.5g MCTs 1.1g Bacillus Coagulans 153mn

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

Chocolate (Gluten-free) v3.0

1.78kg/17 servings per container

Serving size: 2 scoops (100g)

Vitamins & Minerals

Additional Information Per serving (100g) Vitamin D3 2mcg Vitamin K2 33mcg Lycopene 1mg Lutein 1.2mg Zeaxanthin 0.1mg Omega-3 3g Omega-6 2.7g MCTs 1.1g Bacillus Coagulans 150mn

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

Original (Gluten-free) v3.0

1.73kg/17 servings per container

Serving size: 2 scoops (100g)

Per serving (100g) Per day (500g) Calories 400 2000 % Daily Value* % Daily Value* Total Fat 13g 17% 65g 83% Saturated Fat 2.5g 13% 11g 55% Trans Fat <0.5g <0.5g Polyunsaturated 8g 39g Monounsaturated 2.5g 12g Cholesterol 0mg 0% <0.5mg 0% Sodium 290mg 13% 1420mg 62% Total Carbohydrate 45g 16% 221g 80% Dietary Fiber 7g 25% 35g 125% Total Sugars 1g 4g Incl. Added Sugars 0g 0% 2g 4% Protein 30g 60% 147g 294%

Vitamins and Minerals

Additional Information Per serving (100g) Vitamin D3 2mcg Lycopene 1mg Lutein 1.2mg Zeaxanthin 0.1mg Omega-3 3.5g Omega-6 3.5g MCTs 1g Bacillus Coagulans 153mn

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

Banana (Gluten-Free) v3.0

1.73kg/17 servings per container

Serving size: 2 scoops (100g)

Vitamins and Minerals

Additional Information Per serving (100g) Vitamin D3 2mcg Vitamin K2 35mcg Lycopene 1mg Lutein 1.2mg Zeaxanthin 0.1mg Omega-3 4.0g Omega-6 3.0g MCTs 1.0g Bacillus Coagulans 120mn

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

Salted Caramel (Gluten-Free) v3.0

1.73kg/17 servings per container

Serving size: 2 scoops (100g)

Vitamins and Minerals

Additional Information Per serving (100g) Vitamin D3 2mcg Vitamin K2 35mcg Lycopene 1mg Lutein 1.2mg Zeaxanthin 0.1mg Omega-3 4.0g Omega-6 3.5g MCTs 1.1g Bacillus Coagulans 151mn

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

Caffè Latte (Gluten-Free) v3.0

1.73kg/17 servings per container

Serving size: 2 scoops (100g)

Vitamins and Minerals

Additional Information Per serving (100g) Vitamin D3 2mcg Vitamin K2 35mcg Lycopene 1mg Lutein 1.2mg Zeaxanthin 0.1mg Omega-3 4.0g Omega-6 3.5g MCTs 1.0g Caffeine 89mg Bacillus Coagulans 120mn

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

Huel Powder Cautions and Allergen Advice

Huel Powder is food, therefore it is suitable for people with most conditions. However, as some conditions require dietary intervention, like with any food, please heed the notes below for the following conditions:

Diabetes mellitus - Huel Powder is suitable for type 1 and type 2 diabetics. As with all food, if you're using medication to help control your diabetes you should structure your intake of Huel Powder appropriately.

- Huel Powder is suitable for type 1 and type 2 diabetics. As with all food, if you're using medication to help control your diabetes you should structure your intake of Huel Powder appropriately. Celiac disease and dermatitis herpetiformis - the oats used in Huel Powder are not gluten-free, so we suggest caution. Also, Huel Powder is not suitable for individuals with very sensitive gluten intolerance. However, we have Gluten-free versions of all Huel Powders available.

- the oats used in Huel Powder are not gluten-free, so we suggest caution. Also, Huel Powder is not suitable for individuals with very sensitive gluten intolerance. However, we have Gluten-free versions of all Huel Powders available. Inborn errors of metabolism - if you have a glycogen storage disorder (GSD) or other inborn error of metabolism where you require dietary manipulation, you must consult your doctor or specialist before using Huel Powder.

- if you have a glycogen storage disorder (GSD) or other inborn error of metabolism where you require dietary manipulation, you must consult your doctor or specialist before using Huel Powder. Inflammatory bowel disease - if you suffer from Crohn’s disease, ulcerative colitis or proctitis, and are experiencing a flare-up, we advise caution when using Huel Powder. However, if you’re in remission, Huel Powder may actually be beneficial.

- if you suffer from Crohn’s disease, ulcerative colitis or proctitis, and are experiencing a flare-up, we advise caution when using Huel Powder. However, if you’re in remission, Huel Powder may actually be beneficial. Pregnancy & lactation - All Huel products are fine to have during pregnancy, but should be limited to one serving per day as there are different nutritional requirements during this period.

- All Huel products are fine to have during pregnancy, but should be limited to one serving per day as there are different nutritional requirements during this period. Children - Huel Powder is not suitable for children under 4 years of age. However, older children may include Huel Powder as part of a balanced diet that includes a variety of other foods, but Huel Powder should not be their sole source of nutrition as they have different nutritional requirements to adults; for more information see Children, Adolescents, and Huel.

- Huel Powder is not suitable for children under 4 years of age. However, older children may include Huel Powder as part of a balanced diet that includes a variety of other foods, but Huel Powder should not be their sole source of nutrition as they have different nutritional requirements to adults; for more information see Children, Adolescents, and Huel. Eating disorders - Huel Powder may be consumed by individuals with anorexia or bulimia nervosa as a useful source of complete nutrition. However, we recommend that individuals with eating disorders only use Huel Powder after discussing it with their doctor or relevant medical professional.

Huel Powder is not suitable for those who suffer from phenylketonuria (PKU).

Medication Interactions

Huel Powder is fine to consume alongside most medication. Although there are no obvious reasons why Huel Powder should be an issue, there may be specific drug-nutrient interactions relating to a particular medicine you're using, so we recommend you read the drug information provided with your prescription. If you have any further concerns, please discuss them with your doctor.

Allergen Advice

All Huel products are 100% vegan. We thoroughly assess our ingredients and the processes we use to make Huel and whenever we identify potential routes of allergen contamination we will first take steps to eliminate the possibility of any contamination of our product. However, where it is not possible to remove the risk we will clearly highlight any allergens that might be present on our product packaging and ingredients lists in line with current US food safety guidelines.

Huel Gluten-free Powders use oats that are grown and processed in a wheat-free environment and are therefore free of wheat.

However, we recognize that people can suffer from allergies that are outside the US recognized ‘key allergens’, so we assess ingredients and keep a record of other ingredients in our product that may have allergenic potential. If you have any specific inquiries, please contact us.

Huel Powder and FODMAP

FODMAP are short chain carbohydrates that are poorly absorbed and consequently ferment, which can cause irritation in some people's intestines[32]. Huel Powder is low in FODMAP ingredients so it is suitable for people who follow a low FODMAP diet. Read more about Huel Powder and FODMAPs here.

How to Choose the Best Protein Powder for You

7 tips to help you tailor your protein use

Protein powders are a quick way to help ensure that your body is nourished and satisfied. People use them for a variety of reasons — to lose weight, to improve sports performance, build muscle mass and for overall wellness.

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But look around and the protein powder options are endless. So how do you know what type is best for your personal health goals?

It’s important to know the difference between available protein powders as well as how they stack up against whole food protein sources, says registered dietitian Kate Patton, MEd, RD, CSSD, LD.

Whole foods vs. protein powder

You can meet your body’s daily protein requirements whether you drink shakes or eat only whole foods. However, they don’t offer equal nutrition.

What you may find surprising is that shakes generally contain fewer nutrients than whole foods. For that reason, shakes may help you lose weight, but whole foods can offer a bigger nutritional punch.

Protein types and uses

Whey protein is one of the most commonly used proteins and is best for day-to-day use. It contains all of the essential amino acids and is easily digested. It helps boost energy and can reduce stress levels.

Whey isolates and concentrates are best to use after a workout.

Soy protein is another common choice. It helps reduce high cholesterol and can ease symptoms of menopause for some women. It can also help with osteoporosis by helping build bone mass.

Other types of protein include:

Egg protein , released more slowly than whey, can be taken throughout the day.

, released more slowly than whey, can be taken throughout the day. Milk proteins help support immune function and enhance muscle growth.

help support immune function and enhance muscle growth. Brown Rice protein , which is 100% plant-based, is a good choice for vegetarians or for people who don’t consume dairy products. It’s also gluten-free.

, which is 100% plant-based, is a good choice for vegetarians or for people who don’t consume dairy products. It’s also gluten-free. Pea protein is highly digestible, hypo-allergenic and economical.

is highly digestible, hypo-allergenic and economical. Hemp protein is also 100% plant-based. It’s a good source of omega-3 fatty acids.

Matching a powder to your needs

Here are some general guidelines, based on the outcomes you’re looking for:

Build muscle — For muscle growth, choose a protein powder with a high biological value (a value that measures how well the body can absorb and utilize a protein). Whey protein and whey isolates are your best options. Lose weight — For weight loss, choose shakes with no added sugars or dextrins/maltodextrins (sweeteners made from starch). Don’t choose those with added branched-chain amino acids (BCAAs), as they help promote muscle growth and weight gain. Stay vegetarian or vegan — If you’re vegetarian or vegan, don’t choose milk-based protein shakes (like whey, milk proteins); instead use 100% plant proteins-soy, pea, hemp. Go low-sugar with diabetes — Patients who have diabetes should choose protein shakes without added sugar (don’t choose protein powders with sugar listed as one of the first three ingredients). It’s also best to look for a shake that’s low in carbohydrates ( 5-15 grams per serving). Limit protein for kidney disease — People with kidney disease can’t tolerate a lot of protein at one time. Stick with powders that have a lower-range protein content (10 to 15 grams per serving). Avoid gastrointestinal problems — Patients with irritable bowel syndrome or lactose intolerance should choose powders that don’t contain lactose sugars, artificial sweeteners or dextrins/maltodextrins. If you have a gluten allergy or sensitivity, don’t choose powders that contain gluten. Stick to your budget — To save money, buy tubs of protein powder instead of ready-to-drink protein shakes, which are more expensive because they’re convenient.

Get the most from your protein powder

Here are a few things to consider:

To recover after exercise , an athlete or avid exerciser should consume protein within 60 minutes of a workout. That’s when your muscles are most responsive to the use of protein for the repair and growth process.

, an athlete or avid exerciser should consume protein within 60 minutes of a workout. That’s when your muscles are most responsive to the use of protein for the repair and growth process. To control your weight, it’s best to consume a steady supply of protein at each meal and snack to help keep you full.

Although there’s no magic number for how much protein to consume at one time, it’s best to aim for at least 3 ounces or 20 grams of protein per meal.

Boost the taste of your shakes

“Each protein powder has a unique taste, depending on the ingredients and protein source,” says Patton. “A lot of companies use fillers or flavor enhancers designed by food scientists to create flavors beyond the standard vanilla, chocolate and strawberry.”

To improve the taste of the protein shakes you make, mix your protein powders with milk or a milk alternative (as opposed to water) to produce a creamier milkshake-like texture.

Create your own flavor enhancers by mixing in one serving of fruit or even a tablespoon of peanut butter.

Pea Protein Powder: Nutrition, Benefits and Side Effects