Keto Chow Nutrition

Keto Chow is a powdered drink mix. When combined with oil, heavy cream and water it creates a meal replacement that is nutritionally complete; meaning if you would like to, you can live off it all day, every day. The powder is made from flavored protein, fiber, electrolytes, minerals, vitamins and other nutrients. People usually liken it to a “melted milk shake” though you can go full on “frosty” by blending it in a blender with ice.

No, but it’s close. There are a few ingredients that pose a problem:

  1. It contains vitamin D3 which comes from animal sources.
  2. The vitamin I use has a tiny amount of gelatin (also animal sourced).
  3. Depending on where you get your Omega 3s, that usually comes from fish oil (though you can get it from algae oil).

To the best of my knowledge everything else is vegetarian (though decidedly NOT vegan with all the cream and whey protein).

No, but you can if you like. Many people will do 2 meals of Keto Chow and 1 meal of regular keto friendly food, others only do 1 keto chow a day. Ultimately it’s just another high fat-low carb food (that just happens to be 1/3 of everything you need in a day and terribly convenient). Many people will mix up Keto Chow for a lower calorie amount (1300 calories/50ml of heavy cream) so they can have snacks during the day like string cheese and pork rinds.

Most of the flavors of Keto Chow provide around 81g of protein per day. If you’re working out or such, you might need more protein so you’ll want to get more. There are a couple ways to add protein:

  • You can mix additional unflavored or low-carb flavored protein powder into your shakes.
  • You can make some chicken breast and eat it.
  • Or eat some bacon, etc…

With wheat being anathema to ketosis, nothing in the mixture directly has any wheat in it (or corn, or rice or any carb source) though it’s possible that one of the ingredients might have a *trace* of gluten somewhere. So I can’t guarantee that people severely allergic to gluten will not have any issues; it’s very, very unlikely they will.

Maybe. I don’t really have a clear answer on this one.

  • The protein has kosher ingredients but has not been blessed.
  • The Psyllium Husk is “kosher certified”
  • Potassium Citrate appears to be OK though I don’t see anything specific, likely hasn’t been blessed
  • Calcium & Magnesium appears to be OK but unlike the Psyllium it lacks a “kosher certified” designation
  • So far as I can tell the Calcium Phosphate is kosher; in some places I see it called “Freeda Kosher Calcium Phosphate” and in others just “Freeda Calcium Phosphate” – but I can’t see that there are 2 products, it appears to be one and the same.
  • I can’t see the origin of the Choline Bitartrate.
  • the Xanthan gum appears to be OK but carries no certification
  • The vitamin K is Kosher certified
  • The multi-vitamin has a trace amount of gelatin
So, in the end, it appears to be mostly kosher (except the vitamins and fish oil capsules which contain gelatin) but I can’t guarantee it is.

The best available option we have for this is the Keto Chow Base Powder – it includes all of the ingredients EXCEPT for the flavor/protein/sweetener. This allows you to use a protein powder of your choosing, it also costs a lot less to ship since it’s 1/6 the size of a full week.

Nope. It’s all artificial flavoring – think Banana Runts.

Ultimately Keto Chow is just food, eating Keto Chow while on a standard diet should not cause any weird issues, you may think it’s pretty salty though.

You can view the nutrition information and ingredients for the different flavors of Keto Chow on this page.

As far as allergens go, Keto Chow contains dairy (whey protein), may contain peanuts or traces of peanuts, and contains soy lecithin (which generally is fine for people with soy allergies since it has no soy protein).

Soy is a funny thing. There’s a lot of “well I heard it from a dude at the gym that soy gives you cancer” information running around. There is very, very little scientific information based on studies to back up the concerns about phytoestrogens in soy protein causing problems in vivo with humans. Regardless: Keto Chow does not use any soy protein (which is the problem-child and what people can be allergic to). It does contain soy lecithin that is used as part of the whey protein concentration process. It’s unavoidable if you use whey protein. I’d prefer NOT to have it included just so I could avoid having to answer the inevitable questions/complaints about soy. Regardless, to quote the Dana-Farber Cancer Institute

Soy lecithin, extracted from soy-bean oil, is often used in numerous foods, like chocolate, to help keep ingredients emulsified. Many food labels will list a soy-based emulsifier like lecithin. The amounts are generally minute and don’t contribute a substantial level of phytoestrogens. Products with soy lecithin do not need to be avoided because they have such minor amounts.

Keto Chow does not contain Resistant Starch (which is interesting for a ketogenic diet but many of the benefits are met by the Acacia Gum that’s in Keto Chow).

You just need to find a suitable source for 1300mg of Omega 3 fatty acids. Most fish oil pills will advertise boldly how much fish oil they have and you have to look close to find the amount of EPA and DHA. With typical fish oil pills you need 5 a day to get 1300mg. If you want to use a different source of Omega 3 (algal oil, krill oil etc…), look close at the label and do some math.

The calories in each meal depend on how much heavy cream you use.  79ml (or 1/3 cup) of heavy cream will give you 433 calories (1300 a day); 148ml yields  667 calories (2000 a day). Check out the “Custom Calorie Calculator” (green button) on our preparation instructions page.

Keto Chow versions before 2.0 (1.0, 1.04, 1.5, 1.9) are mixed on the same machine that we use for mixing the Chocolate Peanut Butter flavor – we thoroughly clean the machine after mixing and in particular after mixing peanuts but if you are severely allergic to peanuts then you may be at risk of residue causing complications.

Keto Chow 2.0 and on is mixed in a peanut-free facility. We actually have to mix and package the Chocolate Peanut Butter flavor in a different plant several miles away to avoid contamination. Any version above and including 2.0 should be fine for peanut allergy sufferers (except for the Chocolate Peanut Butter flavor).

Keto Chow does not contain rice or soy protein, both of which tend to have traces enough to trigger a Prop 65 warning.

Generally, women have a lower Base Metabolic Rate compared to men. If you’re using the keto calculator then you should already have a pretty good idea of how many calories to target. That should be the only change you would need to make. There are some other considerations to look out for on a ketogenic diet as a woman (all those fun monthly cycles and stuff can make progress… weird?). The ladies over at have some really good resources and are super nice and helpful. There’s also for pregnant and new mothers doing keto.

Keto Chow Preparation

Keto Chow is a powdered drink mix. When combined with oil, heavy cream and water it creates a meal replacement that is nutritionally complete; meaning if you would like to, you can live off it all day, every day. The powder is made from flavored protein, fiber, electrolytes, minerals, vitamins and other nutrients. People usually liken it to a “melted milk shake” though you can go full on “frosty” by blending it in a blender with ice.

There are a couple ways to prepare Keto Chow:

  1. Mix it up one meal at a time in blender bottles.
  2. Mix a couple meals in a blender (try adding ice!).
  3. 6 meals at a time in a gallon size pitcher with an immersion blender.
  4. Making pancakes or muffins out if it.

Mixing it and drinking immediately doesn’t hurt you or anything, it just won’t taste as good. Allowing it to sit removes a harsh vitamin/metallic taste (this takes about 30-45 minutes)  and eliminates quite a lot of the saltiness (2-3 hours). Not sure if the mechanism is crystals taking a while to dissolve or what but it significantly improves the flavor.

Yes, you can mix and match them, the macros on the different flavors are pretty close – within a few percent of each other. It’s a really good way to liven things up a bit. If you have the ability, I usually suggest getting several different flavors so you can pull from all of them at the same time.

I mix up 6 meals at a time in a big pitcher, then I mix up 6 more and it all goes into the fridge for my wife and I. Usually I’ll do 2 different flavors (yesterday it was chocolate and banana). For that matter a couple of the bottles I filled up to the 8 ounce line with banana and then added 8 ounces of chocolate.

There are 2 “consumable” supplies you need to get

  1. Heavy Cream
  2. Fish Oil

Heavy Cream requires refrigeration and the powdered form isn’t suitable for ketosis. I do sell fish oil in capsules, or you can get it from Costco or Amazon in the form you want (liquid or capsule).

You can see more information about what you need to make Keto Chow on the preparation page.

This depends on how fresh your heavy cream is. If you have just opened a fresh package, you may be able to keep mixed Keto Chow for 6+ days before it starts to get weird. Generally I try to keep mine 4 days at the most.

The best available option we have for this is the Keto Chow Base Powder – it includes all of the ingredients EXCEPT for the flavor/protein/sweetener. This allows you to use a protein powder of your choosing, it also costs a lot less to ship since it’s 1/6 the size of a full week.

Heavy Cream is pretty low in lactose, it has 0.4185g of carbohydrates per tablespoon (15ml) and many people who have problems with lactose are able to handle the relatively small amounts in Keto Chow, see this post for details.

If you do want to eliminate Heavy Cream there are some options you can try but you’re going to need to do a lot of calculations. I recommend using a tracking app like Cron-O-Meter to figure out how the alternatives will impact your net carbs and other nutrients. Anyway, here are some possibilities you can try:

  • Coconut Cream
  • Coconut milk (doesn’t have very many calories and has many more carbs)
  • Cashew/Soy/Almond milk – again, lacks calories and may have high carbs – even unsweetened
  • Powdered MCT or Coconut oil
  • Melted coconut oil mixed with a liquid oil (maybe avocado or olive) so it remains liquid after refrigeration
  • Avocados (blender required)

If you want to eliminate dairy entirely then you’ll need to use the Keto Chow Base Powder along with a protein powder that is dairy-free: egg, beef or even soy protein would work.

Depending on where you live, you may be able to find shelf stable Heavy Cream in cartons. Australia has some from Devondale, the closest thing I’ve found in the United States is “Trader Joe’s Shelf Stable Whipping Cream” sold at Trader Joe’s. This is what I use when I travel.

There are “Powdered Heavy Cream” products but all of the ones I’ve looked at are not suitable for ketosis.

The vitamins in Keto Chow have enough “extra” to meet 100% RDI for up to 6 months before oxidation lowers the levels. If you’re doing Keto Chow 3x a day then this could be a concern for you, if you’re only doing 1 a day you’re likely fine with powder that’s a year old (or older).

I find it’s hard to find “Heavy Cream” and can usually only find “Heavy Whipping Cream”. Both are quite similar but the “whipping” has some additional emulsifiers that won’t matter. If you have to choose between the two, get the one you want or can find. Be sure to check the label to make sure it has 0g of carbohydrates. Be aware that even though it says it has 0g it actually has 0.48g per 15ml tablespoon.

If you want to use MCT Oil (which is completely optional and not recommended if you’re just starting) you can use liquid oil or take capsules, the capsules will be far more expensive.

MCT oil is cool stuff for a ketogenic diet. Your liver will convert it almost directly into ketones – this can give you an energy boost or more “keto clarity” (the enhanced mental state that accompanies deep ketosis). The extra ketones can also help get you into ketosis faster and potentially raise your tolerance for carbs. MCT oil does not directly help with weight loss though, it’s more of an added bonus if you’re already in ketosis.

MCT oil also is associated with… “the runs” – take more than your body likes and you will spend a lot of time on the toilet. Starting a ketogenic diet can often mess with bowels anyway so I do not recommend using MCT oil when starting Keto or Keto Chow, specifically. If you’ve been doing keto chow for a while then you can start incorporating MCT oil if you like. Most people don’t handle more than 40ml a day even after doing keto for years.

Versions prior to Keto Chow 1.9 had instructions to use MCT oil and you may still find traces of that on the blog and other locations.

Using MCT oil is optional (and not recommended for people starting Keto Chow). See “Should I use MCT Oil?” for more information about the benefits and challenges of MCT oil.

There is a LIQUID coconut oil (Walmart and Amazon links) that stays liquid when refrigerated, unlike normal coconut oil that solidifies when refrigerated (or even on the kitchen counter when it’s cold) since it solidifies at 76° F (24° C). The Liquid Coconut Oil is, frankly, about equally difficult to get and the same price as MCT oil; plus people confuse “melted solid coconut oil” with “liquid coconut oil”. You have to keep Keto Chow cold once it’s mixed so this poses a problem for regular coconut oil. Generally, there isn’t a really good way to mix regular coconut oil into suspension and prevent it from globbing together into big white chunks of solid oil. If you do have GI issues with MCT oil, the Carrington farms liquid coconut oil is a good substitute as many report little to no problems with it compared to MCT.

To get all your required nutrients from Keto Chow you also need DHA and EPA Ω-3 fatty acids. There are two ways to get this:

  1. Add liquid fish oil to Keto Chow as you mix it.
  2. Take fish oil capsules (usually at night).

Personally I prefer the capsule option but many don’t want to be bothered with that or don’t like taking pills so they mix it in. It’s really up to you to decide. As mentioned, if you are going to take it as pills I would recommend taking them just before bed to avoid the possibility of “fish burps”.

That’s the beta-carotene (vitamin A) – to keep it from oxidizing, it’s encapsulated. A few minutes after you mix it, the encapsulation dissolves and it releases the beta-carotene which is a dark orange/red color. It’s completely fine and will go away with a quick shake.

Keto in General

I’m going to steal this one right from the /r/keto FAQ:

All foods containing fat – even pure oils – contain a mixture of three kinds of fat:

  • saturated
  • polyunsaturated, and
  • monounsaturated.

Foods are often identified by their predominant fat; for example, olive oil as “monounsaturated” butter as “saturated” – but all real foods contain mixtures of the three.

All three types of fats are necessary and important to human health and should be incorporated into the diet in a balanced proportion. The question is, what ”is” balanced.

  • Saturated fat, particularly in the absence of high carbohydrate intake, is not dangerous to human health — on the contrary, when balanced with mono and poly-unsaturated fats in a controlled carbohydrate dietary environment, saturated fat may actually have real and measurable benefits in a number of different arenas. Saturated fat is quickly oxidized to energy, once you are keto adapted. So you can enjoy plenty of butter and animal fat guilt free. Interestingly, coconut oil is something very different: it consists of Medium Chain Triglycerids (MCT) which cannot be stored by the body, it has to immediately oxidize it. That means when you eat coconut oil, your body will immediately produce ketones, even when you are not keto-adapted. Nevertheless this does not mean you are getting all the metabolic advantages that you would get when keto-adapted state.
  • In addition, the benefits of monounsaturated fats (like olive oil) are well known and well documented.
  • Fats high in polyunsaturated fats, like vegetable oils, usually contain a lot of omega-6, and very little omega-3. The ideal ratio between omega-6 to omega-3 is 2:1 to 1:1, and in general this ratio is often 20:1 or even worse. It is therefore important to avoid oils high in omega-6, like corn or soy. Vegetable oils that are rich in omega-3 contains it in the form of ALA which the body has to convert to DHA and EPA to be of any use. The conversion is highly inefficient, so in practice ALA omega-3 rich vegetable oils like flaxseed oil or canola are no good choice either. The best way to get omega-3 is through fatty fish like salmon, or with a DHA + EPA supplement.

As a general rule of thumb, avoid fats high in omega-6, and run like hell from highly processed fat(anything that says “hardened”, or contains trans-fats) like margarine. Eat foods naturally high in fat like meat, fish, and nuts; use plenty of olive oil, butter. In fact 50% butter with 50% olive oil approximates quite closely the composition of body fat – meaning that this is the type of fat that the body can make best use off.

Category: Keto in General


Yes. The question I get asked the most is “do you ship to [country] and how much is shipping?” I ship worldwide, any place the US postal Service ships to and I charge whatever the US postal service charges based on weight, country, and package size. The shopping cart automatically provides shipping costs for whatever is in the cart.

That said, I want to draw your attention to the Keto Chow Base Powder. It’s designed specifically for international shipping and consists of everything in Keto Chow except for the flavored protein powder. The result is a much smaller package that costs far less to ship, especially if you order multiple at the same time. You, then, source protein powder locally.

Category: Ordering

The credit card verification I use is pretty strict (as of November 2015 I haven’t EVER had a charge back or fraudulent transaction). Your billing address has to EXACTLY match what your credit card company has on file (if in doubt, pull up your card statement and see where they think you live). If it fails to verify you might still see an “Authorize” transaction on your card, this is from Stripe (the guys I use) saying

“hey dude, does this person have enough money to cover the charge? cool, by the way here is their address, does it match what you have? No? OK, never mind”.

If it does match then it does what’s termed a “Capture” transaction – this is where your card gets for realsies actually charged.

So the good news is: you don’t get charged for the AUTH transactions but they DO usually temporarily count towards your credit limit. After a few days, depending on the bank, the pending charges will drop off your account and all will be right with the world. Now if you need to you can usually call the bank and get them to release an AUTH early.

Category: Ordering

The shopping cart has rules to determine shipping costs, if you have too many items in your cart you may get a message telling you stuff can’t be shipped. Please contact me with the details – usually, it’s a bug that I can easily fix.

Category: Ordering

Working on it. I expect to have it available on Amazon a few months after the launch of Keto Chow 2.0.

Category: Ordering

You can buy Keto Chow online at

If you happen to be nearby South Jordan, UT – feel free to come by our warehouse in person. We’re at the warehouse M-F from about 8:15 am to 11 or 12, depending on how many orders we’re shipping that day (Mondays tend to be our busiest day).

We’re at:

11279 S. Redwood Road, Suite B
South Jordan, UT 84095

Category: Ordering

The Return Policy can be found here.

Category: Ordering


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