Keto Chow Nutrition

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Does Keto Chow have Nickel or Boron?

In May 2018, Nickel and Boron were removed from the vitamin/mineral formulation of Keto Chow, you’ll find this change on the “Keto Chow Change Log” where we publicly list what we’ve changed in each revision of Keto Chow – the short explanation of why it still shows on the ingredients is: there is a chance people could get one of the old bags somehow and we would rather lose a potential customer than accidentally making someone ill that is legitimately allergic to nickel.

Nickel and Boron both *might* be necessary for good health (see but there are no clear results that can be looked at for absolute certainty. There are, however, people that are allergic to Nickel, and Boron presents problems as well; so the ultimate decision was to remove both. Because of the potential for allergies, Nickel was left on the Keto Chow ingredients page until ALL of the product we have on-hand has switched to 2.1.2+ we feel it’s better that people who are intellectually sensitive to the presence of Nickel avoid Keto Chow when it doesn’t actually have it, rather than risking someone that is actually sensitive to Nickel being exposed.

We take it very seriously what goes into Keto Chow and work very hard to make sure that we have the best stuff possible (see ). So seriously that the founder of Keto Chow decided to live exclusively on Keto Chow for 100 days, 3 meals a day, mostly to prove a point – when the person formulating a product decides to live on it for several months, you’ll find that any potential problems go away really quickly. Honestly, we wish more companies would try something similar.

As for other heavy metals, we’ve had Keto Chow tested for those too and even posted the results so you can see them for yourself. It’s interesting to note that the flavors containing plant-derived flavors and spices (cinnamon, cocoa, etc…) have the highest levels of heavy metals (though the levels are still insanely low). If you’re concerned about heavy metal exposure, apparently eating plant foods is what you would want to avoid, which would probably surprise those advocating that type of eating pattern.

By |2019-10-17T09:13:01-06:00October 17th, 2019|0 Comments

Caffeine content in Keto Chow

  • Only the Mocha flavor of Keto Chow contains added caffeine (95mg), it also contains instant coffee powder and cocoa powder. In total there is approximately 110mg of caffeine per serving in the Mocha Keto Chow.
  • The Chocolate and Chocolate Peanut Butter flavors have 4g of cocoa powder in each serving. At 2.3mg of caffeine per gram of cocoa, there is approximately 9.2mg of caffeine per serving in the Chocolate and in the Chocolate Peanut Butter Keto Chow.
  • The Chocolate Mint flavor has 1.5g of cocoa powder in each serving. At 2.3mg of caffeine per gram of cocoa, there is approximately 3.45mg of caffeine per serving in the Chocolate and in the Chocolate Peanut Butter Keto Chow.

No other flavors of Keto Chow contain ingredients with caffeine. The Chocolate Toffee does not have any cocoa powder.

By |2019-11-07T16:34:57-07:00April 5th, 2019|0 Comments

Can I give this to my special needs child? He’s seven years old and on an all liquid diet.

Kids, along with pregnant/nursing mothers are a touchy subject. Legally the official word is it’s not designed for Children, Pregnant or Breastfeeding women. Is it OK for those groups to use?

The Bair kids (along with many of the kids of our employees, friends, and customers) routinely drink Keto Chow. We find it a bit silly that many people think nothing of feeding their children Mac & Cheese, Doritos, or dinosaur shaped chicken nuggets slathered in sugary ketchup – but somehow, a product that has been painstakingly engineered for nutrition is the one that’s suspect =)

I give it to my kids, if you have any reservations at all, show the nutrition and ingredients to a doctor.

By |2018-10-05T09:09:28-06:00October 5th, 2018|0 Comments

Is that much sodium bad for you?

Unless you have a rare specific medical condition, no. In fact, you may even find that you need to add more salt.

Interestingly enough, the recommendation that people limit their salt intake isn’t based on good science – much like the recommendation to limit saturated fats and to limit dietary cholesterol. New data and studies show that the most likely problem you’ll encounter from salt consumption is **too little salt**! There’s a lot more data about all of this on these several sites:

Above and beyond all of that, on a keto diet, you need a LOT of sodium. Failure to get sufficient salt will leave you with an electrolyte deficiency commonly referred to as “keto flu” – many people find they feel better supplementing above and beyond the sodium that Keto Chow has.

The really short version is: when your insulin is high it tells your kidneys that they need to hold on to a higher amount of salt than “normal” (sadly, high insulin is now the new “normal”), reducing your need for consuming salt. When your insulin is low, your kidneys do not go through the process of putting as much salt back into your blood (it takes it out regardless and has to put it back in which requires a lot of energy and work) – having higher levels of salt is actually a nice bit of rest for your kidneys when you are on an ultra-low carbohydrate diet.

By |2019-11-06T09:41:35-07:00October 5th, 2018|0 Comments

HWC vs Oil – which should I use?

  • There are fewer (no) carbs in Avocado Oil
  • Heavy (whipping) cream mixes up thicker
  • HWC has a more ‘creamy” mouthfeel
  • the flavor of Keto Chow comes through stronger with avocado oil
  • Avocado Oil does not require refrigeration
  • Avocado oil will not separate when mixed into Keto Chow, there’s no oily slick.
  • HWC has dairy and lactose, avocado oil does not.

So, based on all that, it’s entirely up to you!

By |2018-10-05T08:50:38-06:00October 5th, 2018|0 Comments

If you need to lose some of the fat you already have stored, do you need to add fat, (heavy cream) to the Keto Chow. It seems to be counter productive.

It’s a bit of an involved subject but the short version is: we don’t recommend having a caloric deficit higher than 15% off your BMR. So if you need 1875 calories a day, get at least 85% of that from food (1593 calories). If you go lower than that, you risk crashing your metabolism and going into starvation mode. Our bodies are smart and know to reduce output when faced with too large of a deficit.

If you do a deep dive into the science of it you’ll also run into issues where people will have high fasting insulin which keeps fat cells from releasing energy, even if the person has low glucose levels, thus you end up with no glucose, no fat, and no ketones to run your cells and everything slows down.

By |2018-10-05T08:47:39-06:00October 5th, 2018|0 Comments

Is there a type for someone with a dairy allergy?

The protein used in Keto Chow is milk protein isolate. If you have an issue with Lactose, you will most likely not have any issues at all. If, however, you are allergic to milk proteins (casein and whey) you would need to use the Base Powder version along with a suitable non-dairy protein. For the fat source refer to Are there alternatives to the Heavy Cream? What if I am lactose intolerant? Can Keto Chow be dairy-free?

By |2018-10-05T08:40:29-06:00October 5th, 2018|2 Comments

Why use a “chemical” sweetener like sucralose? why not stevia, monk fruit, or erythritol?

First things first: there is some confusion between “Splenda” (that you buy at the grocery store) and pure Sucralose. Splenda uses bulking agents so that you can “measure it like sugar” – typically this will be maltodextrin which is simply a carbohydrate and no good for a Ketogenic or low carb diet. The maltodextrin in store-bought Splenda will absolutely spike your blood sugar. Pure sucralose, on the other hand, will not. Even if it did have an effect on blood sugar, there is simply too little of it to have any effect. In Keto Chow, we use 0.08g per serving. To put that in perspective: that is 1/64 the weight of a US nickel. Even 0.08g of actual sugar will only raise your blood sugar by 0.32mg/dL – essentially no effect.

OK, back to the question of why we use sucralose for many of the sweet flavors of Keto Chow. The short answer is: because stevia doesn’t taste very good to the overwhelming majority of our taste testers. Ultimately, stevia, monkfruit, erythritol, or any other “natural sweeteners” are not magical and cause the same reactions in humans as anything else that’s sweet so why not use the best tasting option? We actually paid a 3rd party to do a blind taste test and they confirmed that Keto Chow with sucralose tastes “more natural” than products using Stevia, Erythritol, or Monk Fruit.

  • Erythritol and Allulose would seem a good choice but they DOUBLE the weight and volume of Keto Chow, instead of 21 meals you’d get 10 for the same price and shipping. That sucks.
  • We do have the “Natural Strawberry” that does use monk fruit instead of sucralose. It costs more to produce and doesn’t taste as good (in my opinion).
  • We have the “Base Powder” version which you combine with your choice of flavored/sweetened protein powder – lets you use whatever you’d like. Want to use egg white protein with Stevia? Go for it! You’ll still get all of the vitamins and minerals you’d normally get with Keto Chow.
  • We have 4 savory soup flavors (you mix them hot!) that do not use any sweetener, because that would be gross.

Allow me to quote Julie from the Sofa King Keto facebook group – she illustrates why we use sucralose really well:

Holy what the hell. Go buy Keto Chow. It is NO joke. I am not a packaged foods kinda gal but needed something to get me back on the Keto track. I was thinking, honestly, “ok, I can choke this down for a couple weeks.” Um. NOT EVEN CLOSE. This shiz is delicious!!! And easy to make! Holy wow!
I bought both the peanut butter chocolate and the raspberry cheesecake. I blended 1/2 c heavy cream and 1/2 cup coconut milk with ice with a scoop of chow. Thick like a milkshake. No weird malt “slim fast” taste.

(Chris here) I personally use Keto Chow for at least 2 meals a day, often 3. I don’t want something that I have to suffer through, I want something so delectable that I’m sad when I run out. I want it to taste so good that I swish it around in my mouth, enjoying the flavor; not plugging my nose and chugging it as fast as possible. And I won’t sell something that’s gross or barely tolerable. It’s gotta be delightful and that’s what you get with sucralose: the best flavor possible. A meal replacement that doesn’t taste AMAZING isn’t helpful in its intended use.

What about the rat studies showing changes in gut bacteria when exposed to sucralose? Humans are not rats. Those rats weren’t consuming acacia gum. Those rats weren’t on a ketogenic diet. Even more important is the DOSE that was being given to the rats. The dosage is usually expressed in mg/Kg or how many milligrams of sucralose were given per Kilogram of body weight. In the US, it was estimated (top of page 3) that most people consume 98mg of sucralose per day resulting in a dose of 1.6mg/Kg. In a recent study to determine the effects of sucralose, the rats were given an average of 80.4 mg/kg. Let’s see how that compares to what *you* would get by consuming Keto Chow:


The Acceptable Daily Intake (ADI) level for sucralose was set at 5 mg/kg body weight per day (mg/kg/d) (page 10) in the US and 15 mg/kg/d in the EU. So you’d only even be close to that using Keto Chow if you do it 3x a day and weigh 100lbs/45kg.


By |2019-05-16T07:16:16-06:00July 31st, 2018|6 Comments

Can I mix with just water? Can I use low-carb milk instead of cream? Can I mix with Almond Milk?

Well, you could but it’s probably not a good idea unless you’re not trying to do keto. Keto is HIGH fat, moderate protein, low carb. It is NOT low fat, low carb.

You need calories. If your insulin is low enough (below 14), you can pull around 37 calories from each pound of fat you have per day. If your insulin is high, then you’ll need to use more dietary fat or your metabolism will go down. I never recommend more than a 15% calorie deficit doing Keto Chow unless you’re VERY in-tune with your body and know what you’re doing with months or years of experience doing keto. Water, almond milk, and all the other low-fat and low-calorie stuff out there is exactly that: low fat and low calorie. Keto is all about living off fat.

Embrace the fat. Use heavy cream or avocado oil in your Keto Chow and put butter on your steak.

By |2018-03-20T08:03:53-06:00March 20th, 2018|0 Comments

How safe is Keto Chow when breastfeeding? Can you use Keto Chow while nursing or pregnant?

The only official statement that can legally be given is the disclaimer at the bottom of every page on the Keto Chow site:

The content of this website is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader. If you are on any medication, please consult with your family doctor before starting any new eating plan. Keto Chow is not intended to treat, cure or prevent any disease. Pregnant or breast feeding women should consult their health care professional before consuming.

Take a printout of the nutrition and ingredients to your doctor and have a discussion with them. Not a “you sit there and listen to them” but a discussion and together determine if it will work for you. I know of nothing specific in Keto Chow that would be any more detrimental to mother or child than a typical Keto diet but that’s the real question and the internets are not the place to make a determination. The only issue we have heard reported is: don’t use MCT oil while nursing, not that it is bad – it just tends to make babies mad. There are some amazing resources over on

By |2019-07-25T11:54:52-06:00March 20th, 2018|0 Comments