Can You Drink AG1 as a Meal Replacement? The Nutritional Reality

October 5, 2025 •

5 min read

According to the official AG1 website, the product is not a meal replacement and does not provide enough calories to skip a meal. While marketed as a 'Foundational Nutrition' product, it is fundamentally a supplement designed to complement a healthy diet, not substitute it.

Quick Summary

AG1 is a greens powder and multivitamin supplement, but it is not intended to replace a complete meal. With very low calorie, protein, and fiber content, it does not offer the balanced macronutrients required for sustained energy and fullness. It functions to fill nutrient gaps, not to serve as a dietary staple.

Key Points

Not a meal replacement: AG1 is explicitly a nutritional supplement and does not contain the calories or macronutrients needed for a full meal.
Low in macros: A single serving has only ~50 calories, 2g of protein, and 2g of fiber, which is insufficient to replace a complete meal.
Designed to fill gaps: AG1 is intended to complement an already healthy diet, providing a boost of micronutrients, probiotics, and adaptogens.
Nutrient omissions: Important nutrients like Vitamin D and iron are notably absent or in very low amounts in AG1, which are typically obtained from whole foods.
Potential side effects: Some users may experience digestive discomfort, bloating, or diarrhea, especially when first using the product.
Whole foods are best: Experts agree that no supplement can fully replace the complex nutritional benefits of a balanced diet rich in whole foods.

Understanding AG1: A Supplement, Not a Stand-In

AG1, formerly known as Athletic Greens, has gained widespread popularity as a daily nutritional drink. It is a powdered supplement containing a blend of 75 vitamins, minerals, whole-food-sourced ingredients, prebiotics, probiotics, and adaptogens. Users often incorporate it into their morning routine to boost overall health, support gut function, and increase energy levels. However, a common misconception arises from its marketing as an all-in-one health product: that it can serve as a meal replacement. The company itself, along with numerous nutrition and health experts, explicitly states this is not the case.

A single 12-gram scoop of AG1 contains only around 50 calories, 2 grams of protein, and 2 grams of fiber. In contrast, a balanced meal typically provides several hundred calories along with substantial amounts of carbohydrates, protein, and fat to fuel the body and provide satiety. Relying on AG1 for a meal would leave your body without the essential macronutrients needed for sustained energy and proper bodily function. Instead, AG1 is best used as a supplement to enhance an already healthy diet, bridging potential nutrient gaps and supporting general wellness.

The Nutritional Discrepancy: AG1 vs. A Complete Meal

The key difference between AG1 and a complete meal lies in its nutritional profile. A meal replacement is engineered to provide a balanced macro- and micronutrient composition that mimics a full meal. A greens powder, like AG1, is designed to deliver a concentrated dose of micronutrients that people may be missing from their diet. Below is a table illustrating the significant differences.


Feature	AG1 (per 1 scoop serving)	Typical Balanced Meal (e.g., chicken salad)	Purpose	Result of Use
Calories	~50 kcal	~400-600 kcal	Energy for metabolism and daily activities.	Sustained energy and satiety.	Lacks sufficient energy for meal replacement.
Protein	2g	20-40g	Muscle repair, hormone production, and satiety.	Supports tissue growth and repair, promotes fullness.	Insufficient for maintaining muscle mass.
Carbohydrates	6g	40-70g (includes fibrous carbs)	Primary fuel source for the body.	Provides energy for organs and muscles.	Not enough for sustained energy needs.
Fiber	2g	5-10g	Digestive health, feeling full, and blood sugar regulation.	Promotes gut health and prevents overeating.	Far too low to replace the fiber from whole foods.
Fats	<1g	15-30g (healthy fats)	Hormone regulation, nutrient absorption, and long-term energy.	Supports brain function and overall health.	No significant fat source.
Micronutrients	Wide range (75+ ingredients)	Varies based on meal, but ideally includes a broad spectrum.	Enzyme function, immune support, and cellular processes.	Fills specific nutrient gaps.	Provides targeted nutrient support but lacks whole food synergy.

Risks of Replacing a Meal with AG1

Using AG1 as a meal replacement, especially on a regular basis, carries several potential risks for your health.

Macronutrient Deficiencies: The low calorie, protein, and fat content of AG1 means your body will be deprived of the essential building blocks needed for energy, tissue repair, and hormone regulation. This can lead to fatigue, loss of muscle mass, and impaired metabolic function.
Lack of Satiety: With only 50 calories and 2 grams of fiber, AG1 is unlikely to make you feel full for long. This can result in increased snacking, overeating later in the day, and difficulty managing weight.
Missing Nutrients: While AG1 is packed with many nutrients, it is not comprehensive. For example, it lacks significant amounts of Vitamin D, a crucial nutrient for immune function and bone health that many people are deficient in. It also contains very little iron.
Digestive Issues: For some individuals, the concentrated mix of probiotics and prebiotics in AG1 can cause digestive upset, bloating, or diarrhea, particularly when first starting. Replacing a meal with it could exacerbate these symptoms.
Poor Food Habits: Relying on a supplement instead of whole foods can detract from building healthy, sustainable eating habits. A balanced diet of diverse fruits, vegetables, and whole grains offers synergistic benefits and fiber that powders cannot replicate.

The Correct Use of AG1 in a Healthy Diet

AG1 is intended to be an adjunct to a healthy diet, not a substitute. It serves to "fill in nutritional gaps" and provides a convenient way to consume a wide array of vitamins, minerals, and other compounds. Here's how to properly incorporate it into your routine:

Complement a balanced diet: Ensure your main meals consist of whole foods that provide adequate protein, healthy fats, and complex carbohydrates.
Use it as a nutritional boost: Consider AG1 a supplement, similar to taking a multivitamin, to enhance your nutrient intake.
Follow recommended usage: Mix one scoop with water or a smoothie as directed, preferably on an empty stomach to optimize absorption.
Do not rely on it for satiety: Remember that AG1 will not curb hunger and should not be used in place of a balanced meal.

The Importance of Whole Foods

Nutrition experts consistently emphasize that no supplement, including AG1, can fully replace the health benefits of whole foods. Whole foods offer a complex matrix of fiber, macronutrients, and micronutrients that work together for optimal health. The fiber in whole fruits and vegetables, for example, is far more substantial than the 2 grams in AG1 and is vital for digestion. While AG1 provides convenience and a concentrated dose of vitamins, it is not a magic bullet. For most people, a balanced and varied diet remains the cornerstone of good health. For more on how supplements compare to whole foods, resources from institutions like the National Institutes of Health provide valuable context.

Conclusion: Stick to Supplements as Supplements

In summary, the answer to "can you drink AG1 as a meal replacement?" is a clear and resounding no. The product is a nutritional supplement, not a meal substitute. Its very low calorie, protein, and fat content mean it lacks the macronutrients necessary to replace a full, balanced meal. While AG1 can be a useful tool to complement a healthy diet and help address micronutrient deficiencies, it should never be used as a replacement for whole foods. For sustained energy, proper satiety, and comprehensive nutrition, it is essential to prioritize a balanced eating pattern with a variety of nutrient-dense whole foods.

Frequently Asked Questions

AG1 does not cause weight loss on its own and is not designed to be used as a meal replacement. While it is low in calories, replacing a full meal with it would leave you with insufficient energy and likely cause increased hunger later, potentially hindering weight management efforts.

The primary purpose of AG1 is to serve as a convenient, all-in-one daily supplement. It provides a blend of vitamins, minerals, probiotics, and other compounds to help fill potential nutrient gaps and support overall wellness, energy, and gut health.

No, a single serving of AG1 contains only 2g of protein and 2g of fiber. This is significantly less than what is needed in a complete meal to provide sustained energy and satiety. A healthy diet requires higher amounts of both protein and fiber.

Long-term use of AG1 as a meal replacement can lead to macronutrient deficiencies, insufficient calorie intake, and a lack of fiber, potentially causing fatigue, muscle loss, and poor digestive health. It also lacks certain key nutrients like Vitamin D and iron.

No, AG1 is not a substitute for eating whole fruits and vegetables. While it contains nutrients derived from these foods, there is no evidence that powdered forms offer the same comprehensive health benefits. Whole foods also provide more substantial fiber and a broader range of complex compounds.

Some individuals may experience mild digestive issues such as bloating, gas, or upset stomach, especially when they first start taking AG1. This is often attributed to the probiotics and fiber in the supplement. It is recommended to start with a smaller dose to minimize potential discomfort.

Certain populations should avoid AG1 or consult a healthcare professional first, including children, pregnant or breastfeeding women, individuals with autoimmune conditions like lupus, and those with end-stage kidney disease due to its potassium and phosphorus content.