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Ka’Chava Meal Replacement Shake: A Dietitian’s Review

By Kelsey Masso, MS, RDN

Medically Reviewed by Natalie Olsen, MS, RDN, LD, ACSM-EP

Last Updated on May 31, 2022

Dietitian Rating:

4.2

About This Rating
The average rating of this product is calculated based on the evaluation of the following factors:
  • Support for Claims:4.6
  • Ingredient Safety:4.0
  • Value for the Price:4.0
  • Brand Transparency:4.0

Ka’Chava is a nutrient-packed vegan meal replacement shake that offers many health benefits for busy, health-conscious adults. While it contains an impressive list of superfoods and nutrients, if you already take a daily multivitamin, you may prefer one of the more affordable options on the market.

Written by
Kelsey Masso, MS, RDN
Registered Dietitian
Kelsey Masso is a registered dietitian, business owner, writer, and editor with years of experience in health and wellness. She earned a Master of Science in Health and Wellness Management from Merrimack College and completed her dietetic internship with Wellness Workdays, a nationally recognized corporate wellness company.
Medically Reviewed by
Natalie Olsen, MS, RDN, LD, ACSM-EP
Registered Dietitian, Certified Exercise Physiologist
Natalie is a registered dietitian, functional medicine practitioner and certified exercise physiologist with over 15 years experience in the health and wellness industry and holds a Master's degree in Human Nutrition and Functional Medicine through a collaborative program provided by the University of Western States and the Institute of Functional Medicine.

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Ka’Chava Meal Replacement Shake: A Dietitian’s Review
Photo credit: iStock.com/DrGrounds

Pros

  • Convenient alternative to healthy meal preparation when time is limited.
  • Full of superfoods and nutrients with proven health benefits.

Cons

  • No third-party testing certifications to verify quality and purity.
  • Somewhat expensive compared to other meal replacement powders.

What Is Ka’Chava?

Ka’Chava is a vegan, gluten-free meal replacement shake made with over 70 plant-based ingredients and added nutrients.

Each serving of Ka’Chava provides 240 calories.

Flavors currently include vanilla, coconut acai, chai, and chocolate.

Ka’Chava contains many beneficial nutrients, including fiber, protein, omega-3 fatty acids, digestive enzymes, probiotics, vitamins, and minerals.

The purpose of Ka’Chava is to combine the best superfoods and essential nutrients into one convenient, high-quality meal that can be consumed by health-conscious people on-the-go.

This meal replacement shake is intended to support anyone who wants to improve their nutrition — from athletes to regularly active adults.

Ka’Chava is formulated with nutrient-rich superfoods that have been used for health and wellness by ancient cultures for centuries.

Ka’Chava claims that its product supports 7 key benefits for the mind and body, including:

  • Boosting immunity
  • Increasing energy level
  • Aiding digestion
  • Improving appearance
  • Maintaining a healthy weight
  • Fueling muscle growth
  • Supporting mental health

For simplicity, nutrition information and Daily Values in this review are based on the vanilla flavor. Nutrition content varies for other flavors.

Does It Work? Evaluation of Claimed Benefits

Most nutrients in Ka’Chava support more than one claimed benefit, so below is a highlight of just a couple of nutrients that support each key benefit claimed by Ka’Chava.

Immunity

There are many nutrients in Ka’Chava that may promote immunity, including zinc and selenium.

Zinc

Zinc is an essential mineral necessary for the proper function of the immune system. It helps to produce white blood cells, which are important in fighting infection, and it also helps to activate T-cells, which are important in immunity.

Zinc deficiency can lead to a weakened immune system and increase the risk of infection. (1)

However, zinc deficiency is rare in the United States. Zinc is present in many common foods, such as whole grains, legumes, seeds, nuts, eggs, poultry, and meat.

Supplementation with zinc can reduce the length and severity of the common cold — when taken within the first 24 hours of symptoms. (2)

The Recommended Dietary Allowance (RDA) of zinc is 8 mg a day for women and 11 mg a day for men. This recommendation is based on elemental zinc, which is naturally found in food.

Ka’Chava provides 7.5 milligrams (mg) of zinc per serving, which is 68% of the Daily Value. However, Ka’Chava contains both natural zinc and a form of zinc called zinc oxide, though it is unclear how much of each.

Zinc oxide may not be absorbed as well as other types of zinc, but it may be better absorbed when taken with food, or in this case, as part of a meal replacement shake.

Adults should consume no more than 40 mg of zinc daily to avoid harmful effects.

This mineral is typically supplemented in doses of 5–10 mg as a daily preventative, so consuming Ka’Chava can help you get your daily dose of zinc.

Selenium

Selenium is another essential mineral that is necessary for the proper function of the immune system.

Selenium supplementation produces increased white blood cell counts. (3)

Selenium also helps to produce antibodies and activate T-cells.

Like zinc, selenium deficiency can also lead to a weakened immune system and increase the risk of infection.

Selenium supplementation may be beneficial for fighting viral infections. (3)

Deficiency is rare, as selenium is present in many common staple foods, with the highest amount being in Brazil nuts. Other sources of selenium include whole wheat bread, poultry, meat, eggs, fish, beans, and lentils.

The Recommended Dietary Allowance (RDA) of selenium for adults is 55 micrograms (mcg) per day. To avoid toxicity, adults should have no more than 400 mcg of selenium per day.

In clinical research, therapeutic doses of selenium appear to be in the range of 200–300 mcg — though 55 mcg has been shown to be sufficient in supporting human health and the body’s pathways. (4)

Ka’Chava is high in selenium, providing 35 mcg, which is 64% of the Daily Value.

Summary

Ka’Chava is a great source of zinc and selenium, two essential minerals that are necessary for proper immune system function.

Consuming Ka’Chava, along with a healthy diet, can help to ensure that you are getting enough zinc and selenium to support a strong immune system.

Energy

Ka’Chava claims their meal replacement shakes can boost energy levels, in part due to added B-complex vitamins and iron.

B-Complex Vitamins

B-complex vitamins include:

  • Thiamine (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Pantothenic acid (B5)
  • Pyridoxine (B6)
  • Biotin (B7)
  • Folate (B9)
  • Cobalamin (B12)

These vitamins are involved in energy production, carbohydrate metabolism, nerve function, and blood formation.

A deficiency in any of the B-complex vitamins can lead to decreased energy levels. (5)

Ka’Chava contains 50% or more of the Daily Value of all B-complex vitamins.

Most vitamin B deficiencies are uncommon in the United States. However, deficiency of vitamins B9 (folate) or B12 are more common, especially in certain populations, such as older adults and vegans.

Vitamin B9 is present in many common foods such as spinach, broccoli, Brussel sprouts, avocados, rice, and fortified bread and cereals.

Ka’Chava contains 333 mcg of dietary folate equivalents (DFE) and 3 mcg of vitamin B12, which are 83% and 125% of the Daily Values, respectively.

While Ka’Chava doesn’t provide 100% of the Daily Value of folate, by consuming Ka’Chava along with a healthy diet, you can ensure that you are getting enough folate and other B vitamins.

Iron

Iron is an essential mineral that plays many important roles in the body, including helping to produce red blood cells.

Foods rich in iron include meat and poultry, beans, peas, dark leafy greens, pumpkin seeds, quinoa, and iron-fortified foods.

Plant-based sources of iron need to be paired with a vitamin C source for optimal absorption. For example, add lemon juice to dark leafy greens or include broccoli with beans.

A lack of iron can lead to decreased energy levels. (6)

Iron deficiency is common in menstruating and pregnant women, as well as those with an iron-poor diet.

Since the most bioavailable form of iron is found in animal products, vegans and vegetarians may have a deficiency as well.

Adult men only need 8 mg of iron daily, while women between the ages of 19 and 50 need 18 mg of iron daily. Women over 51 years old need 8 mg of iron daily.

The Daily Value of iron is 18 mg per day.

To avoid toxicity, adults should not consume more than 40–45 mg of iron per day.

Ka’Chava is an excellent source of iron, providing 5.4 mg per serving, which is 30% of the Daily Value.

Ka’Chava contains nutrients that are necessary for regular body functions, including energy production. However, if you are not deficient, it may not benefit your energy levels.

Summary

If you are not deficient in any nutrients before trying Ka’Chava, you may not feel an improvement in your energy level from drinking Ka’Chava.

However, drinking Ka’Chava, along with a healthy diet, can help to ensure that you are getting enough nutrients like B-vitamins and iron, which support regular energy levels and help prevent fatigue.

Digestion

Ka’Chava may support your digestion with dietary fiber, probiotics, and digestive enzymes.

Dietary Fiber

Dietary fiber helps keep the digestive system healthy by promoting regularity and preventing constipation. It also supports healthy gut bacteria and reduces the risk of certain diseases, such as type 2 diabetes, heart disease, and cancer. (7)

Whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds are all sources of dietary fiber.

The recommended daily fiber intake is 25 grams for women and 38 grams for men 50 years and younger.

For those 51 years and older, 21 grams and 30 grams is recommended for women and men, respectively.

The Daily Value is 28 grams, which is a more general recommendation for adults and is based on a 2,000-calorie diet.

There are 6 grams of dietary fiber in one serving of Ka’Chava, which is 21% of the Daily Value.

Probiotics

Ka’Chava contains a 50-milligram propriety blend of inulin (a prebiotic) and two probioticsLactobacillus rhamnoses and Lactobacillus acidophilus.

Proprietary blends are a combination of ingredients that are unique to one specific product. This means that the individual proportions of each ingredient in the blend are not revealed to the public.

Without knowing the exact strains or the number of colony-forming units (CFUs) in the product, it is hard to determine how much digestive benefit this blend truly provides.

Digestive Enzymes

Ka’Chava also contains a 50-milligram proprietary blend of digestive enzymes, which could support regular digestion and may improve digestive issues. (8, 9)

Summary

Ka’Chava is rich in fiber, which has been shown to aid digestion. Consuming Ka’Chava does not provide you with all of the fiber you need for the day, but it can help you reach your daily fiber goals when consumed alongside a healthy diet.

Probiotics and digestive enzymes are also included in Ka’Chava, but proprietary blends make it difficult to determine if these components are included in truly beneficial amounts.

Appearance

Ka’Chava contains many nutrients that support healthy skin, including vitamins A and C.

Vitamin A

Vitamin A helps to reduce the appearance of wrinkles and fine lines. It also boosts our skin’s natural defenses against the sun’s harmful UV rays.

Vitamin A can also help clear up acne lesions and other skin blemishes. This is because vitamin A has anti-inflammatory and antibacterial properties. (10)

Deficiency in vitamin A is uncommon in the United States. Foods high in vitamin A include milk, eggs, leafy green vegetables, and many orange and yellow vegetables and fruit.

The Daily Value of vitamin A is 900 mcg for adults.

One serving of Ka’Chava provides 750 mcg, which is 83% of the Daily Value of vitamin A.

For women, one serving of Ka’Chava provides the daily recommended amount of Vitamin A. For men, consuming Ka’Chava alongside a healthy diet will ensure enough vitamin A for healthy skin.

Vitamin C

Vitamin C is essential for collagen production. Collagen is a protein that helps keep our skin looking firm and elastic.

Like vitamin A, vitamin C also helps protect our skin from the sun’s UV rays.

The deficiency of vitamin C is relatively rare in the United States, as it is found in many common foods such as citrus fruits, strawberries, tomatoes, peppers, broccoli, and potatoes.

The Daily Value of vitamin C is 90 mg for adults.

Ka’Chava contains 30 mg of vitamin C, which is 33% of the Daily Value.

Summary

Ka’Chava is rich in vitamins A and C, which are essential for maintaining skin health and improving the overall appearance of your skin.

While a single serving of Ka’Chava does not provide 100% of the daily value of these vitamins, deficiency in vitamins A and C are relatively rare. Drinking Ka’Chava and following a healthy diet can help to ensure that you are getting enough of these nutrients.

Weight

Ka’Chava may help with weight management, as it is high in fiber and protein.

Fiber

As previously mentioned, Ka’Chava contains 6 grams of dietary fiber per serving.

Fiber helps keep you feeling full after eating, which may cause you to eat fewer calories.

In fact, fiber supplementation has been shown to aid in weight loss. (11)

Protein

Protein helps to stabilize blood sugar levels, which can also help to reduce cravings and overeating. (12)

Like fiber, protein also helps to promote feelings of fullness, so you are likely to eat fewer calories when including protein in your diet.

Additionally, protein plays an important role in maintaining muscle mass, which is critical for keeping metabolism high and preventing weight gain and injury, especially as you age.

Protein needs vary based on a person’s age, muscle mass, body weight, and activity level.

It is recommended to get a minimum of 0.8 grams of protein per kilogram (0.36 grams per pound) of body weight.

However, higher amounts are suggested for those who are more active. Aim for at least 1.6 grams per kilogram (0.73 grams per pound) of body weight. (13)

Ka’Chava contains 25 grams of protein per serving.

Summary

Ka’Chava contains good amounts of both fiber and protein, nutrients that can aid in healthy weight management. Consuming Ka’Chava along with a healthy diet can help you reach your daily fiber and protein goals.

Muscle

Ka’Chava contains nutrients like protein, iron, and magnesium, which can support your workouts and muscle growth.

Protein

The body uses proteins to build and repair tissues, including muscles.

Muscles need protein to grow and recover from exercise (14).

As previously mentioned, Ka’Chava provides 25 grams of protein per serving.

Recommendations for the optimal protein intake per serving are mixed based on age and resistance training.

Research has shown a general recommendation of 20–40 grams of protein in a meal may support skeletal muscle protein synthesis. (15, 16)

Iron

Minerals like iron and magnesium are also crucial for muscle growth and recovery.

Iron is necessary for energy production and muscle function.

It’s important to make sure you’re getting enough iron if you’re active, but supplementation is not necessary unless you are iron deficient. (17)

As stated earlier, Ka’Chava provides 30% of the Daily Value of iron per serving.

Magnesium

Magnesium helps maintain energy levels, supports healthy muscle function, and promotes recovery after a workout.

Some foods high in magnesium include whole grains, legumes, nuts, avocados, bananas, dark chocolate, and some fatty fish.

Studies suggest that approximately 75% of Americans do not meet the Recommended Dietary Allowance (RDA) of magnesium. (18)

Magnesium supplementation has been shown to improve the efficiency of energy metabolism, as well as exercise performance. (19)

The RDA of magnesium for adults is 400–420 mg daily for men and 310–320 mg daily for women. The Daily Value of magnesium is 420 mg.

Ka’Chava provides 250 mg of magnesium in one serving, which is 60% of the Daily Value.

Summary

Ka’Chava contains good amounts of nutrients that support muscle growth, muscle function, and exercise performance, such as protein, iron, and magnesium.

While Ka’Chava does not provide 100 percent of the Daily Value of iron and magnesium, taking Ka’Chava along with a healthy diet can help to ensure that you get enough of these nutrients.

Mental

Ka’Chava contains nutrients that may help to improve mood and support brain health, including vitamin D and omega-3 fatty acids.

Vitamin D

Vitamin D is necessary for the development and function of the brain.

Foods high in vitamin D include salmon, canned tuna, egg yolks, mushrooms, and fortified foods.

The human body also creates vitamin D from direct sunlight on our skin. Ten to fifteen minutes of sunlight exposure may be enough for most people.

Still, with about 14 percent of the world population having inadequate vitamin D levels, deficiency is fairly common. (20)

Low serum (blood) levels of vitamin D have been associated with mental health disorders, such as depression. (20)

The Recommended Daily Allowance (RDA) of vitamin D is 15 mcg (600 IU) per day for both men and women. The Daily Value is 20 mcg (800 IU).

It is not recommended to exceed 100 mcg (4,000 IU) of vitamin D per day, unless directed otherwise by your healthcare professional.

Ka’Chava provides 5 mcg of vitamin D, which is 25% of the Daily Value.

For some, Ka’Chava may help them reach their daily recommended intake of vitamin D when consumed along with a healthy diet.

However, with deficiency so common, Ka’Chava may not provide enough vitamin D for some people, even when consumed alongside a healthy diet.

Omega-3

Omega-3 supplements have been shown to improve fatty acid levels in the body, which may help maintain and improve brain health. (21)

Supplementation with omega-3 is especially important for people with low fatty acid levels or who have conditions that increase their need for omega-3s, such as pregnant women or people with mental health conditions. (21)

The recommended serving of omega-3 is 250–500 milligrams combined EFA and docosahexaenoic acid (DHA) per day.

Ka’Chava contains an 11.12-gram propriety blend of omega essential fatty acids (EFA) and fiber.

Without knowing how much omega EFA Ka’Chava includes in their proprietary blend, it is difficult to determine how much benefit may be provided.

Summary

Ka’Chava is an excellent source of vitamin D, which is important for brain function. Drinking Ka’Chava along with a healthy diet and small amounts of sunlight exposure may help to ensure that you get enough vitamin D.

However, those who are deficient in vitamin D may need to seek additional sources, such as a vitamin D supplement. Always talk to your doctor before taking supplements.

Omega-3 fatty acids are also present in Ka’Chava, but a proprietary blend makes it difficult to determine if this component is included in a beneficial amount.

Verdict on Claimed Benefits

Below is our summary of the available evidence for the claimed benefits of Ka’Chava based on the available research:

Supports immunityGold Star Evidence
Supports energyStrong Evidence
Supports digestionStrong Evidence
Supports appearanceGold Star Evidence
Supports a healthy weightGold Star Evidence
Supports muscle growthGold Star Evidence
Supports mental healthStrong Evidence

Side Effects and Safety

All of the ingredients in Ka’Chava are generally regarded as safe.

Though rare, some ingredients — like probiotics — have been known to cause mild side effects. These can include nausea, gas, and diarrhea.

Supplemental enzymes also occasionally have side effects, including gas, cramping, and a rare allergic reaction. (22)

This meal replacement shake is suitable for vegans and vegetarians. It is plant-based, gluten-free, soy-free, dairy-free, and free from artificial sweeteners, flavors, colors, and preservatives.

Ka’Chava is not entirely allergen friendly. It contains coconut and is manufactured on equipment that also processes milk, tree nuts, wheat, soy, and other allergens.

The product is not certified by any independent third-party testing. It has also not been evaluated for safety in any scientific studies.

It’s always best to talk to your doctor before beginning a supplement routine to ensure the product is right for you. This is especially important if you are pregnant, breastfeeding, or have any known health conditions.

Summary

Ka’Chava’s ingredients are considered safe but not completely allergy-friendly. Some people may experience mild gastrointestinal symptoms from drinking Ka’Chava. Always consult your doctor before taking new supplements.

Dosage and How to Make

One serving of Ka’Chava is two scoops of powder, which is equal to 60–62 grams depending on the flavor.

To prepare the meal replacement shake, mix two scoops of powder with 12–14 ounces of ice-cold water.

Each serving of Ka’Chava vanilla powder contains 240 calories from 25 grams of protein, 7 grams of fat, and 24 grams of carbohydrates. One serving also includes 6 grams of fiber and 5 grams of added sugar.

The nutritional values are slightly different for other flavors.

According to Ka’Chava, the powder can only be used to replace one of your daily meals. However, calorie needs will vary based on the individual.

It can be consumed up to twice per day — if it is used to replace one meal and is added to another, such as a smoothie, for an extra boost of nutrients.

Cost and Where to Buy

Ka’Chava can only be purchased from the brand’s website.

The price of Ka’Chava is $69.95 for one 15-serving bag, which amounts to $4.66 per serving.

The price is discounted to $59.95 or $3.99 per serving for monthly subscribers.

A portion of Ka’Chava’s proceeds is donated to their partner in environmental conservation — the Rainforest Trust.

Ka’Chava offers a money-back guarantee, which allows you to try each flavor of Ka’Chava for 30 days.

This means if you do not like a flavor, you can get a refund for one bag of the flavor that you don’t like.

This refund includes initial shipping and sales tax but does not include return shipping.

Shop Ka’Chava

How Ka’Chava Compares to Alternatives

If you already take a daily multivitamin and other supplements like probiotics, you may want to consider lower-cost alternatives to Ka’Chava.

Vegan, gluten-free meal replacement shakes that provide similar amounts of calories, carbohydrates, protein, and fiber are good alternative options.

Orgain Organic Meal Powder

Orgain Organic Meal Powder is one comparable alternative. On the Orgain website, it can be purchased for $39.99 for 16 servings, or $29.99 with a subscription.

Unlike Ka’Chava, Orgain is a certified organic product.

This supplement has slightly fewer calories than Ka’Chava, a similar amount of protein and carbohydrates, and less added sugar.

However, it does have lower fiber content than Ka’Chava at only 2 grams.

Purely Inspired Organic All-In-One Meal

Another alternative is the Purely Inspired Organic All-In-One Meal shake. On the Purely Inspired website, it can be purchased for just $19.99 for 16 servings.

This product is also certified organic.

Purely Inspired Organic All-In-One Meal supplement has slightly more calories than Ka’Chava, a similar amount of protein, lower carbohydrates, and less added sugar.

It has equal or only slightly lower fiber content than Ka’Chava, depending on the flavor.

Like Ka’Chava, Purely Inspired Organic All-In-One Meal contains probiotics. This product lists 1 billion CFUs of probiotics, whereas Ka’Chava doesn’t offer CFU information on its label.

Also, like Ka’Chava, Purely Inspired Organic All-In-One Meal includes added vitamins and minerals to support your overall health.

However, the Purely Inspired product contains an overall lower percentage of the Daily Values of vitamins and minerals compared to Ka’Chava.

Summary

Similar meal replacement shakes do not provide the same number of vitamins and minerals as Ka’Chava, but if you already take a daily multivitamin or other supplements, you may want to consider these lower-cost alternatives.

Alternative Popular Meal Replacement Shakes

310 Meal Replacement
Dietitian Rating
3.8
Muniq
Dietitian Rating
4.0
Huel Powder
Dietitian Rating
3.7
Soylent
Dietitian Rating
3.5

The Bottom Line

Ka’Chava is proclaimed to be “the world’s healthiest meal shake”. It includes healthful, exotic superfoods and added nutrients that contribute to many health benefits.

Drinking Ka’Chava is similar to taking a daily multivitamin supplement, but with extra nutrition from the included fiber, protein, omega-3 fatty acids, and probiotics.

If you’re on a tight budget or already taking a daily multivitamin, there are good meal replacement shake alternatives available at a lower price.

While meal replacement powders cannot replace a healthy diet, they can be used as a convenient source of nutrition to add to your healthy eating regimen.

Consuming Ka’Chava along with a healthy diet can help you reach your daily fiber, protein, and other nutrient goals to support your whole-body health.

With over 70 plant-based ingredients and nutrients packed into a serving, if you decide to use a vegan meal replacement powder, Ka’Chava is a great choice.

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