Breaking down the ingredients, protein content, and nutrition profile of OWYN protein shakes
Readers and podcast listeners often send me products they discover and ask for help evaluating the marketing versus the actual nutrition. Recently, I received a request to take a closer look at OWYN protein shakes.
OWYN, which stands for Only What You Need, markets its protein shakes as clean, allergen-free, and plant-based. What stood out to me is that much of the marketing focuses on what is not included in the product. No dairy, no artificial ingredients, and free from the top nine allergens. That may sound appealing at first glance. The challenge is that those claims do not tell us much about what is in the shake. Their website also highlights terms like “superfood greens blend,” “prebiotics,” and “vegan omega-3s.” Those phrases can sound impressive, yet to understand whether they may offer meaningful benefits, we need to know the ingredients and amounts behind them.
Let’s take a closer look at the nutrition facts and ingredients.
Liz, who submitted the request for this review, mentioned that she enjoys the Dark Chocolate flavor, so we’ll start there. One 11.5-ounce serving of the chocolate OWYN protein shake contains 170 calories, 7 grams of fat including 1 gram of saturated fat, 9 grams of carbohydrates made up of 5 grams of fiber, 4 grams of sugar which are all added sugars, and 20 grams of protein. I do not usually call attention to sodium in a product like this, though this shake contains 250 milligrams of sodium, which feels like a notable amount. That made me curious whether there might be significant minerals included. Looking at the micronutrients, there are 0 micrograms of Vitamin D, 24 milligrams of calcium, 5 milligrams of iron, and 151 milligrams of potassium. There is not a significant amount of micronutrients present, so I’m not entirely sure why the sodium level is where it is, outside of flavor.
Before we get to the ingredient list, let’s talk about those numbers. I like the 5 grams of fiber in this flavor, unless your goal is a post-workout protein shake where you may prefer less fiber. For a snack, though, fiber can be helpful. The 20 grams of protein fits nicely into a snack-sized portion. For perspective, 7 grams of protein is roughly equivalent to 1 ounce of meat or 1 egg, so this provides a moderate amount of protein. The 4 grams of sugar is not excessive compared with many products on the market, though I still want to know where that sugar comes from. The same goes for the sources of the protein, fat, and fiber.
The ingredients list reads as follows. Water, OWYN Protein Blend consisting of pea protein, organic pumpkin seed protein, and organic flax oil, soluble fiber, organic cane sugar, sunflower oil, cocoa powder, sunflower lecithin, natural flavors, Himalayan pink sea salt, guar gum, greens blend containing broccoli, spinach, and kale, and monk fruit extract.
I’m not entirely sure why flax oil is included as part of the protein blend, although it may be connected to the company’s vegan omega-3 marketing. The sunflower oil present in the product is primarily a source of omega-6 fats, which are already common in many foods. I also wish the company specified the source of the soluble fiber. Looking further down the list, organic cane sugar appears as the third ingredient, and monk fruit extract is included as a sweetener as well. These contribute to the added sweetness in the shake.
I do appreciate that the salt source is Himalayan pink sea salt. At the same time, the salt appears higher on the ingredient list than the greens blend that features prominently in the marketing. That leaves me somewhat underwhelmed by the emphasis on greens. Similarly, sunflower lecithin and guar gum, both emulsifiers, appear before the greens blend. Because of that, I would not place too much importance on the marketing focus around the greens component.
So, are OWYN protein shakes worth the attention? I like the amount of protein and fiber they provide. I am less enthusiastic about the amount and sources of fat included. OWYN protein shakes may be a convenient grab-and-go option from time to time and could work well when you need something quick. At the same time, I would not suggest relying on them as a daily staple. They may serve a purpose in a pinch, though building your routine around whole food nutrition may be a more supportive long-term approach.
Ultimately, the best choice is the one that fits your body, your goals, and your lifestyle. If you are looking for a convenient plant-based protein option, OWYN protein shakes may meet that need. If your focus is on whole-food nutrition and overall health, you may want to consider additional options and compare what works best for you.