Rootana Review – Is This Real Food Shake Worth It?

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By Meghan Stoops, RDN

Reviewed by Juliana Tamayo, MS, RDN - Last Updated

Rootana Review

While you don’t hear about them as often as some other supplements, meal replacement shakes are still very much a high-demand product in the health and wellness world. Whether you struggle with a poor appetite or are just simply low on time, these shakes can be hugely impactful for a variety of populations.

Unfortunately, many meal replacement shakes are loaded with sugar, artificial sweeteners, preservatives, dyes, and other unsavory ingredients. Not to mention, finding one that doesn’t contain those that are also vegan-friendly is practically unheard of. That’s why many plant-based consumers have started taking Rootana Real Food Shakes. 

While they claim to provide complete nutrition without artificial sweeteners, Stevia, or sucralose, is it really a good option in lieu of a meal? Let’s find out.

About Rootana

Rootana Real Food shakes were developed by nutritionists and food scientists over the course of 2 years to create a scientifically balanced, macronutrient split, high protein, vegan-friendly, easy-to-digest, micronutrient-rich product that tastes like real food. Rootana is naturally flavored with a small amount of coconut sugar and free of artificial sweeteners, Stevia, and sucralose (Splenda).


It contains complex carbohydrates for sustained energy and a balanced macro split that is high in plant protein to keep you full in between meals. Each shake provides 400 calories, 20 grams of protein, 14 grams of healthy fats, 7-9 grams of gut-loving fiber, and 44-46 grams of carbohydrates from real food sources such as pea protein, oats, and flaxseed. 

These macronutrient ranges add up to 42% carbohydrates, 20% protein, and 33% fat which is recommended by the Institute of Medicine (IOM) designed for those who live an active lifestyle. You can purchase this product in original or vanilla and dark chocolate flavor varieties.

Rootana Real Food Shake Benefits

According to Rootana’s website, Rootana Real Food Shakes provide the perfect balanced meal for sustained energy that is free of artificial ingredients and sweeteners. Its macronutrient split is science-backed by the IOM to provide enough of each macronutrient (carbohydrates, protein, and fats) to lead an active and healthy lifestyle that tastes like real food while optimizing your nutrition. 

Rootana Real Food Shake

Each shake provides adequate amounts of complex carbohydrates for sustained energy, healthy fats for satiety, vegan protein to help build muscle and maintain a healthy metabolism, and fiber to support a healthy gut and immune system.

Rootana Ingredients

Rootana Real Food Shakes’ main ingredients include oats, pea protein, organic coconut sugar, golden-milled flaxseed, sunflower lecithin, sunflower seed oil, and a vitamin and mineral blend.

Rootana Ingredients


Rootana Real Food Shakes contain 20 grams of plant-based protein from pea protein isolate. While many plant-based sources of protein are incomplete aside from soy, pea protein contains all 9 essential amino acids. It is also free of common allergens such as lactose, gluten, and soy. Pea protein is rich in iron compared to other meal replacement shakes that may use whey protein or soy protein which makes it a great option for vegan or vegetarian dieters who may struggle to get adequate amounts of this nutrient.

Healthy Fats

Rootana shakes include golden milled flaxseed as a source of healthy dietary fats. Flaxseeds are a rich source of omega-3 fatty acids along with dietary fiber. In fact, flaxseeds are among the richest plant-based sources of omega-3 fats.

Research has found omega 3s can provide several health benefits including reducing inflammation and improving heart health while dietary fiber can help to support healthy cholesterol and blood pressure levels. 

Additionally, Rootana Real Food Shakes include sunflower lecithin, an emulsifier made from sunflower seed oil that is believed to help improve cholesterol levels, heart health, and digestion.

Complex Carbs

Rootana uses oats in their Real Food Shakes as their source of complex carbohydrates. Complex carbs are carbohydrates that take the body longer to digest. This helps to create long-lasting energy versus simple carbohydrates that only provide a quick burst of energy. 

Oats are considered a whole grain and are a rich source of dietary fiber which helps to increase satiety during meals. This can help you maintain a healthy weight and blood sugar levels, as well as reduce your risk of heart disease.


In lieu of artificial sweeteners and added sugars, Rootana uses coconut sugar in their Real Food Shakes. Coconut sugar is a natural plant-based sweetener that doesn’t spike your blood sugar levels like traditional table sugar. This is because coconut sugar contains a small amount of inulin, a dietary fiber that slows down your body’s processing of sugars. Coconut sugar is also rich in nutrients compared to other sweeteners such as iron, zinc, calcium, and potassium.

Does Rootana Real Food Shake Work?

Rootana Real Food Shakes are well-balanced and contain nutrient-dense, whole-food ingredients that are backed by science. Their shakes contain a higher number of calories than other traditional meal replacement shakes as well as a hearty dose of additional nutrients that will allow consumers to feel satisfied and energized when on the go. As far as shakes go, this one gets two thumbs up.

Who is Rootana Best For?

Rootana Real Food Shakes would work best for active individuals as they can easily be taken on the go and support long-lasting energy levels. These shakes would be great during travel, whether that means on a plane, a bike ride, or a hike. These are also great to have on hand during road trips or just to keep on hand if you have a very busy schedule and often find yourself not having enough time to eat. 

These shakes are created with plant-based dieters in mind however, anyone can enjoy them. They are free of many common allergens and are vegan-friendly. This shake is not meant to be consumed in place of all meals. It works best when combined with a balanced diet to help fill in nutritional gaps where needed. 

Rootana Supplement

Claims vs. Reality

Rootana claims their Real Food Shakes provide the perfect balanced meal for sustained energy that is free of artificial ingredients and sweeteners along with a macronutrient split that is science-backed by the IOM to provide enough of each macronutrient (carbohydrates, protein, and fats) to lead and active and healthy lifestyle. The website claims each shake provides adequate amounts of complex carbohydrates for sustained energy, healthy fats for satiety, vegan protein to help build muscle and maintain a healthy metabolism, and fiber to support a healthy gut and immune system.

Based on the ingredients and nutrition profile of Rootana Real Food Shakes, their claims are 100% supported. This shake is well-balanced and was clearly created with active individuals in mind. The ingredients are well-researched and provided in effective dosages to mimic a standard balanced meal.

Is Rootana Safe?

Because Rootana Real Food Shakes are low allergen, vegan-friendly, and contain whole food ingredients, there are minimal potential side effects for taking this shake. Those who are allergic to coconut should avoid taking these shakes. Some may experience bloating or flatulence when taking this shake. 

Where to Buy Rootana

You can purchase Rootana Real Food Shakes directly from their website

Rootana Website

Rootana products are available in original flavor (lightly sweetened oatmeal), vanilla, or dark chocolate. You can purchase a 14-serving pouch for $49.99. Rootana also provides a subscribe and save option that will give you an additional 10% off your order. This product can also be found on for the same price.

Overall Rating:
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Meghan Stoops, RDN

Meghan Stoops is a Registered Dietitian and licensed Nutritionist with a bachelor’s in Dietetics from San Diego State University. Meghan developed an interest in dietetics early on through her own personal struggles with nutrition misinformation. She began doing her own research, which sparked her passion for nutrition and it’s impact on our physical and mental health. Today, she takes take a non-diet, all-foods-fit approach to nutrition, and is devoted to teaching others that eating healthy does not mean restriction or sacrifice.

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