Tsogo 100% Food Replacement Review – Great Price, Great Nutrition?

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“Tsogo” is a word in Setswana, a language spoken by approximately four million people and originating in southern Africa, that means “resurrection” or “new life.” And the meal replacement company has some pretty grand plans.

Not only do they hope to use their product to end world hunger and malnutrition, they make the very bold claim that you can replace every meal of the day with Tsogo and that it is “a complete food replacement that provides you with all the daily proteins, healthy fats, complex carbs, vitamins, and minerals that you need to thrive.”

Unopened, one bag of Tsogo can last for 20 years and once opened it’s good for 1 year, so it has garnered a small following among survivalists. Tsogo encourages you to add to their product, recommending berry- and spinach-filled shakes on their site while also selling protein boosts and caffeine boosts if you want to enhance the effects. But we’re trying the plain old Tsogo 100% Food Replacement in the Chocolate flavor today. Do these nutrition claims hold up?

Shop Tsogo on Amazon.

Tsogo Complete Food Replacement Nutrition Info

One serving is two scoops (92 grams) and it has 430 calories: 19 grams of protein, 46 grams of carbs (5 grams of fiber, 12 grams of sugar) and 19 grams of fat (1.5 grams saturated fat). There is no cholesterol.

The vitamin and mineral spread is very impressive, with about 20 percent of the recommended daily intake for a wide variety of nutrients: Vitamins A, C, E, and K, plus iron, iodine, phosphorus, magnesium, zinc, selenium, copper, manganese, chromium, and molybdenum. While most nutrients get 20 percent of the RDI, there’s 100 percent of the RDI of all the B-vitamins.

Tsogo Nutritional Content
Tsogo nutrition

Tsogo Complete Food Replacement Ingredients

Most of the ingredients listed are just the vitamins and minerals themselves, but the rest of the ingredients are high oleic sunflower oil powder, rice protein, oat flour, honey powder, tapioca starch, cocoa, natural flavor, cellulose gum, salt, xanthan gum, and sucralose.

Tsogo is on our list of the best meal replacements on the market — find out why at the link!

Tsogo in packaging
Tsogo Meal Replacement

Tsogo Complete Food Replacement Benefits and Effectiveness

This is a very, very nutritious product. Tsgo really did a great job here, they have an extraordinarily wide variety of micronutrients on the label. The only thing I don’t see is potassium (I think was just an error, since it’s on the ingredients list) and choline, which is present in most other meal replacements of this caliber.

On the macronutrient side, I was happy with the fact that it’s 430 calories. Too many meal replacements wind up more like nutritious, low-calorie shakes that provide 100 or so calories and a ton of micronutrients, but not really enough fat or calories to actually replace a meal.

People following low fat or low carb diets won’t be too pleased with the 49 grams of carbohydrates per 19 grams of protein, plus there’s 12 grams of sugar per serving, which may bother folks looking to minimize sugar. There’s also the sucralose, an artificial sweetener that’s also called Splenda, which some people try to avoid.

That said, it’s very nutritious. There’s no cholesterol, which you may be happy or unhappy about — studies suggest we do need some cholesterol in our diets after all — and the only other potential problem worth noting is that the sole source of fat is high oleic sunflower oil. That’s higher in monounsaturated fats and may be better for your serum cholesterol levels than regular sunflower oil. But it is pretty high in Omega-6 fatty acidsand if there’s one main issue with this product it’s that it isn’t a good source of Omega-3, so you may want to supplement your Omega-3s separately if that’s a part of your nutrition that’s important to you.

Tsogo back in chocolate flavor
Tsogo Packaging

Tsogo Complete Food Replacement Price

There are a few different options for payment. One bag is 5 servings, which is a little over 2,000 calories and what Tsogo recommends you consume in a day if you’re trying to replace all your meals. One bag is about $14, or $2.76 per meal. (Vanilla is slightly cheaper at $2.64 per meal.)

The average cost of a meal replacement is closer to $2, but most meal replacements are lower in nutrients and way lower in calories, so I think this is a very reasonable price

That’s especially true if you order a big tub of 140 meals, which brings the cost down to $1.73 for chocolate and $1.50 for vanilla.

Tsogo Complete Food Replacement Taste

Because it’s naturally flavored but it contains an artificial sweetener, this was a little more sweet than it was flavorful. I’d describe the taste as akin to a vegan chocolate protein shake: the main flavors are cocoa and nuts.

The Takeaway

Tsogo has done a solid job with this product. It’s super nutritious, has a good amount of calories, and there’s no dairy or soy or gluten. It might be a bit high in carbs for some people and the sucralose may make it off limits for others, but it’s hard to find a meal replacement that offers more — especially at this price.

Tsogo 100% Food Replacement

Per Serving: $2.76










  • Well priced
  • Very nutritious
  • Good amount of calories


  • Not ideal for low carb diets
  • Has sucralose
  • Not a great source of Omega-3


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Nick is a content producer and journalist with over seven years’ experience reporting on four continents. His first articles about health were on a cholera outbreak in rural Kenya while he was reporting for a French humanitarian organization. His next writing job was covering the nightlife scene in Shanghai. He’s written on a lot of different kinds of things, but his passion for health ultimately led him to cover it full time.Shanghai was where he managed to publish his first health related article (it was on managing diarrhea), he then went on to produce a radio documentary about bodybuilding in Australia before he finished his Master’s degrees in Journalism and International Relations and headed to New York City. Here, he’s been writing on health full time for more than five years for outlets like Men's Health, VICE, and Popular Science.Nick’s interest in health kind of comes from an existential angle: how are we meant to live? How do we reach our potential? Does the body influence the mind? (Believe it or not, his politics Master’s focused on religion.)Questions like these took him through a lot of different areas of health and fitness like gymnastics, vegetarianism, kettlebell training, fasting, CrossFit, Paleo, and so on, until he realized (or decided) that strength training fit best with the ideas of continuous, measurable self improvement.At BarBend his writing focuses a little more on nutrition and long-form content with a heaping dose of strength training. His underlying belief is in the middle path: you don’t have to count every calorie and complete every workout in order to benefit from a healthy lifestyle and a stronger body. Plus, big traps are cool.