One of the main goals of Keto Chow is to be convenient, the second is for it to give you everything you need to thrive: complete nutrition. This page has details about what nutrition is in Keto Chow, a bit about why it’s in there, some information about what’s NOT in Keto Chow, and references to different government guidelines that I may, or may not, consider anachronistic.
TL;DR: Key amounts per serving:
Click the green button below to customize the calories in Keto Chow to your specific requirements!
Nutrition for v2.0.1 & v2.0.2 Salted Caramel shown above (replaced Soy Lecithin with Sunflower Lecithin). See the Change Log for a complete list of changes to the recipe.
Ingredients: Whey Protein Isolate, Acacia Gum, Vitamin Blend (Vitamin A Palmitate, Cholecalciferol, dl-alpha-Tocopheryl Acetate, Mixed Tocopherols, L-Methylfolate, Methylcobalamin, Niacinamide, Calcium d-Pantothenate, Thiamin HCl, Riboflavin, Pyridoxine HCl, Ascorbic Acid, Vitamin K2, Boron Amino Acid Complex, Dicalcium Phosphate, Chromium Picolinate, Copper Gluconate, Potassium Iodide, Ferrous Gluconate, Magnesium Citrate, Manganese Sulfate, Molybdenum, Nickelous Sulfate, Selenomethionine, Vanadyl Sulfate, Zinc Gluconate, Choline L-Bitartrate, Lutein, Lycopene), Potassium Citrate, Salt, Xanthan Gum, Potassium Chloride, Sunflower Lecithin, Natural Flavors, Sucralose.
Specific flavors also contain: Peanut Flour, Cocoa Powder, Coffee Powder, Caffeine, Caramel Color, Tumeric (for color), Beet Juice Extract (for color), Artificial Flavor. See the flavor labels below for more information.
Contains: Milk, the Chocolate Peanut Butter flavor contains peanuts.
Typical Amino Acid Profile – per serving of dry powder
Whey Protein from Wisconsin, USA
Vitamin D3 at current optimum levels
Sodium, potassium, magnesium and other electrolytes to prevent “keto flu”
Optimum Vitamin and Mineral amounts based on current science
Choline L-Bitartrate (as opposed to DL)
Folate as (6S)-5-METHYL TETRAHYDROFOLIC ACID (handy if you have MTHFR problems)
Gluten (wheat or otherwise)
Acesulfame Potassium (AceK)
Peanuts (except the Peanut Butter flavor)
Notes on why some ingredients are used and others are avoided
Soy Protein and Soy Lecithin (Soy Lecithin no longer used in version 2.0.2+)
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). Version 2.0.2 no longer has any soy, previous versions contained soy lecithin that was 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.
Acacia Gum and Fiber Levels
In a previous version, Keto Chow utilized Psyllium Husk powder for fiber. I’m very happy that we switched over to Acacia Gum. It’s water soluble so it has no texture and has some great benefits for ketosis and general gut health. Notably, it’s fermented by gut bacteria into short chain fatty acids that make keto happy.
What you won’t find in Keto Chow is the FDA recommended 28g of dietary fiber per day. I had considered adding additional acacia gum but was reminded about some fun fiber facts on the HighSteaks site
The simple idea that we should be filling our digestive systems with something indigestible is utter madness.
Seek out the evidence for yourself – here’s a hint, there’s none whatsoever that fiber is something you should be consuming much of (if any), and almost certainly should NOT be supplementing.
Sure, eat some foods which happen to be rich in fiber if you like them and can tolerate them well, but it’s not the fiber that makes them worth eating.
The go-to line about it all: “Fiber is great – if you live on junk food.”
Keto Chow uses 0.1g (100mg) of sucralose, most commonly known by the brand name Splenda. Why? Otherwise, it’s rather bland. If you’re concerned, you can read the Wikipedia page regarding sucralose and draw your own conclusions. We don’t use any other artificial sweeteners (Acesulfame Potassium, Aspartame, Saccharin). We also do not use Maltitol or any other sugar alcohol.
We don’t use anything but sucralose because there really isn’t a need to do so. By limiting the number used, it simplifies things greatly – fewer questions to answer. It should be noted that if you do not like sucralose or want to use your own flavoring, we have the Keto Chow Base Powder available as an option. It contains all of the vitamins, minerals and other ingredients EXCEPT for the protein, the sweetener, and the flavoring. You mix it with a protein of your choosing.
Our primary manufacturing facility has an employee that’s allergic to peanuts – producing the Chocolate Peanut Butter flavor (which contains actual peanut flour, not just peanut flavor) at that facility was not an option. Instead, the Chocolate Peanut Butter flavor is mixed and packaged at a different location. The result is that all of our flavors, except chocolate peanut butter, are completely peanut free.
Note: if you have a previous version (1.0.4, 1.5, or 1.9) of Keto Chow, it was mixed on the same machine that did the peanut butter flavor and should NOT be consumed by anyone with a peanut allergy. We did do a bang-up job cleaning the machine every time we did peanut but it’s not worth the risk.
Electrolytes and Saltiness
Depending on your taste and how long you let Keto Chow “rest” in the fridge after mixing (30 minutes minimum, overnight preferred), you may find Keto Chow rather salty at first. This isn’t by accident, it’s an essential feature.
When you do keto, your body will burn through electrolytes rather quickly. There are several mechanisms at work that cause this but the end result is that you need higher than normal electrolyte amounts. If you don’t get enough you may experience nausea, cramping, fatigue and other flu-like symptoms. This is why the condition is commonly referred to as “Keto Flu”. The fix is easy: get some sodium, potassium, and/or magnesium. Keto Chow, by design, should allow you to completely avoid the Keto Flu, so long as your other meals (if you’re eating other keto food) contain sufficient electrolytes.
Most people find that the saltiness goes away after letting it refrigerate overnight (or longer). You may also actually start to crave the saltiness as your body adjusts to ketosis and the higher electrolyte requirements.
Here are the official United States Food and Drug Administration RDI and DRV amounts. By law, these are the amounts that must be used to calculate Daily Value percentages and recommendations on product labels. Some are an improvement over the previous numbers but I feel they are still influenced too much by lobbying groups (like the sugar industry).
|Nutrient||Unit of measure||Adults and Children ≥ 4 years||Infants through 12 months||Children 1 through 3 years||Pregnant women and lactating women|
|Saturated fat||Grams (g)||20||N/A||10||20|
|Total Carbohydrates||Grams (g)||275||95||150||275|
|Dietary Fiber||Grams (g)||28||N/A||14||28|
|Added Sugars||Grams (g)||50||N/A||25||50|
|Vitamin A||Micrograms RAE (mcg)||900||500||300||1,300|
|Vitamin C||Milligrams (mg)||90||50||15||120|
|Vitamin D||Micrograms (mcg)||20||10||15||15|
|Vitamin E||Milligrams (mg)||15||5||6||19|
|Vitamin K||Micrograms (mcg)||120||2.5||30||90|
|Niacin||Milligrams NE (mg)||16||4||6||18|
|Vitamin B6||Milligrams (mg)||1.7||0.3||0.5||2|
|Folate||Micrograms DFE (mcg)||400||80||150||600|
|Vitamin B12||Micrograms (mcg)||2.4||0.5||0.9||2.8|
|Pantothenic acid||Milligrams (mg)||5||1.8||2||7|
Strangely enough, Norway seems to have better-documented science behind their dietary recommendations. You can peruse the full PDF for detailed information about each nutrient. Want to know the upper tolerable limit for Iron and why that’s the limit? It’s all in the PDF. They do still have some rather silly stuff about saturated fats and carbohydrates but they’re moving in a good direction. We’ll see what the 2020 report says =)
Info about the 2012 recommendations at https://www.norden.org/en/theme/nordic-nutrition-recommendation/