310 Nutrition Reviews: What a Weight Loss Doctor Thinks

Key takeaways:

• 310 Nutrition meal-replacement shakes claim to support healthy weight management.

• The shakes come in several flavors and contain a substantial serving of protein.

• Though protein is good for weight management, these shakes alone likely won’t result in meaningful results — other lifestyle changes are vital.

Even when you’re consistently putting in the work, weight loss isn’t always straightforward. It’s normal to look for extra support when progress feels slow. Protein shakes and supplements promise convenience, faster results, and even a metabolism boost, all in one scoop.

One of the most talked-about brands in this space is 310 Nutrition, known for its meal-replacement shakes that claim to support weight management and overall wellness. But how well do those claims hold up?

In our doctor-led 310 Nutrition review, Craig Primack, MD, an obesity medicine physician and senior vice president of weight loss at Hims & Hers, takes a closer look. He breaks down the science behind 310’s ingredients and what you can realistically expect from the shakes.

310 shakes are powdered protein shake mixes from 310 Nutrition. They’re meant to replace a meal when mixed with water or another liquid, like almond or oat milk.

Some shake formulas are designed for specific weight loss diets, like keto.

310 Nutrition also sells electrolyte hydration mixes to support overall health and weight loss goals.

310 Nutrition Shake Flavors

One of the major ways the high-protein shakes stand out? Flavor variety. The lineup goes well beyond the usual chocolate and vanilla. You’ll find flavors like:

• Caramel Sundae

• Peppermint Swirl

• Mocha

• Tropical Coconut

• Horchata

• Cookies n’ Cream

Many shake reviews on 310 Nutrition’s website and Reddit approve of the taste, with very few or no notes about a chalky texture or aftertaste.

For anyone who loves experimenting, the brand’s website also offers recipes for dressing up the mixes into smoothies, baked goods, and more.

While the flavors sound like the dream dessert menu, remember that taste is only one piece of the puzzle. When choosing a meal-replacement shake, the bigger questions are what’s inside the mix, how it supports your body, and whether it can truly stand in for a balanced meal.

• Type of product: Powdered meal-replacement shake

• Key ingredients: Pea protein, probiotics, digestive enzymes, 20 “superfoods” and essential nutrients

• Cost: $90 for 28 servings or $67 with subscription

• Purpose: To support weight loss by helping preserve muscle while cutting calories, preventing sugar crashes, bloating, and nausea; delivering vitamins and superfoods to fill potential nutritional gaps

• Taste: Various flavors

“It’s often recommended to use meal-replacement shakes one to two times per day in place of regular meals, but it’s important to still include at least one balanced meal daily,” says Dr. Primack. “If your goal is weight loss, results depend on following a healthy diet, meeting your calorie targets, and supporting those changes with sustainable lifestyle habits.”

• Efficacy: ★★★

• Side effects: ★

• Ease of use: ★★★★

For people struggling to hit the recommended daily protein intake (46 grams for women, 56 grams for men), shakes can be a convenient way to fill the gap. And if you’re trying to lose weight or build muscle, we recommend 100 grams of protein daily.

Some of the shake mixes are made with organic ingredients. Each serving contains:

• 15 grams of plant-based protein blend

• 110 calories (pretty low-calorie for a meal-replacement shake)

• A blend of probiotics and enzymes (may aid digestion by breaking down fats, proteins, and carbohydrates)

• Over 20 “superfoods” and added nutrients

• 0 grams of added sugar (sweetened with stevia)

The product is also gluten-free, dairy-free, soy-free, and free from artificial sweeteners, colors, and flavors.

Although some of the ingredients vary from flavor to flavor, several are consistently used in each formula. Let’s take a closer look at what the science says they can support.

Pea Protein

This well-studied plant protein can support muscle growth when paired with resistance training. Pea protein is also a good alternative to whey protein, with research suggesting it’s suitable for those with dairy sensitivities.

“Pea protein has about 30 percent less branched-chain amino acids (BCAAs) than whey protein, my preferred protein source,” says Dr. Primack. “That being said, for weight loss and muscle-building, pea protein is a good plant-based alternative.”

→ Read: Does Milk Make You Gain Weight? How Dairy Impacts Weight

Brown Rice Protein

This protein powder is plant-sourced and naturally gluten-free. It’s great for people with or without dietary restrictions to meet their daily protein needs.

Getting enough protein can help preserve muscle during weight loss. Still, brown rice protein isn’t inherently superior to other plant proteins. So how does it compare?

One small study on male athletes found that rice protein digests more slowly than whey protein and contains some vitamins and minerals from the whole rice grain. On the other hand, some research shows that brown rice protein doesn’t pack as much punch for muscle building as whey protein.

→ Learn more: Types of Protein Powder and How to Choose

Oat Fiber

Oats are rich in soluble fiber, which supports digestive health and helps promote a full feeling after eating (satiety). Fiber also slows down digestion, which may help with steady energy levels.

In a shake, oat fiber might contribute to greater feelings of fullness, though the effect is probably smaller than eating a full bowl of oatmeal or overnight oats with toppings.

→ Read: Fiber for Weight Loss

Chia Seeds

Chia seeds are also high in fiber, plant protein, and omega-3 fatty acids. Animal studies suggest they may support heart health, but they’re not a stand-alone weight loss solution.

Apple

Apples contain fiber and compounds linked to digestive health (polyphenols). These compounds might have modest effects on blood sugar control. But most research is on whole apples rather than powders, so the benefits in shake form are less clear.

Turmeric

The active compound in turmeric (curcumin) has anti-inflammatory properties, which can offer many benefits.

Some studies link turmeric to modest improvements in body fat, body mass index (BMI), and insulin resistance. But results are inconsistent, and these findings are early. In general, most studies use higher doses of isolated curcumin than you’d get in a shake.

→ Get your BMI: The Hers BMI Calculator

Goji Berry

Goji berries contain antioxidants and vitamin C. Some studies suggest they have potential benefits for immune health and blood sugar control, though larger trials are needed.

Jerusalem Artichoke

Also known as sunchokes, this root vegetable is rich in inulin, a prebiotic fiber that feeds beneficial gut bacteria. While prebiotics may support digestive health, tolerance can vary — some people might experience bloating or gas.

Reishi and Chaga Mushrooms

Traditionally used in Eastern medicine, reishi mushrooms contain compounds with potential immune-regulating effects. That said, evidence in humans is limited and mixed, so the benefits of reishi in a daily shake are, well … a little shaky.

Chaga is another medicinal mushroom with antioxidant properties. Similarly, studies suggest possible immune support, but research is still early.

Ginger Root

Ginger root is best known for reducing nausea during pregnancy or chemotherapy treatment. It also has anti-inflammatory properties and may support digestion. In shakes, the health benefits of ginger are likely mild, but it might help a little with side effects for those taking weight loss medications.

Spinach

Packed with folate, iron, and other micronutrients, spinach contributes lots of vitamins and minerals. But in powdered form, you’ll probably get less than you would from a fresh salad or sautéed greens.

Meal-replacement shakes like 310 can be a convenient addition to a weight loss plan, but they’re not the only option. Hers offers access to doctor-approved meal-replacement shakes and bars to support a well-rounded eating plan for weight loss.

Shakes may not be the most effective long-term strategy for everyone, at least not on their own. Some prescription medications are designed to support healthy, sustainable weight loss, and they have stronger scientific backing.

Injectable medications include:

• Semaglutide (Ozempic^® and Wegovy^®)

• Tirzepatide (Mounjaro^® and Zepbound^®)

• Liraglutide (Saxenda^® and Victoza^®)

Oral medications include:

• Bupropion

• Metformin

• Topiramate

• Phentermine

• Naltrexone

If you’re eligible, Hers offers access to many of these treatments as part of a personalized plan, with medical guidance to help you stay on track.

Beyond prescriptions, the basics of healthy weight loss matter, too. This includes eating balanced meals, staying active in ways you enjoy, managing stress, and getting quality sleep.

Here’s what to keep in mind as you consider 310 Nutrition products and skim through 310 Nutrition reviews:

• 310 shakes contain plant-based protein, fiber, and added nutrients in a low-calorie, easy-to-mix format. For busy people, they can be a convenient way to boost protein and help manage hunger.

• While some ingredients are supported by early research, the evidence for meaningful, long-term weight loss results from shakes alone is limited. They can complement healthy lifestyle habits, but they’re not a replacement for a holistic weight-management plan.

• Lasting progress still comes from the basics: Balanced eating, regular activity, stress management, and quality sleep.

• For those who need more support, prescription options like GLP-1s (glucagon-like peptide-1 receptor agonists) are more effective than shakes alone.

Ready to take the next step? Hers can connect you with a licensed provider to explore personalized treatment options. Start with a free online assessment today.

Get answers to frequently asked questions about 310 Nutrition reviews and how the brand’s products work.

Do 310 shakes help you lose weight?

They might, but probably not on their own. Since 310 Nutrition’s formula includes protein, fiber, and micronutrients, it may support fullness, steady energy, and overall nutritional needs. But drinking a shake alone isn’t a shortcut to weight loss. Results depend on how (and whether) the shakes fit into a balanced diet, physical activity, and other sustainable lifestyle habits.

How much protein do you need for weight loss?

To support weight loss, healthcare professionals may recommend at least 100 grams of protein per day. High-protein diets have been linked to reduced body fat and improved weight management, especially when combined with strength training.

Whether it comes from shakes or whole foods, getting enough protein helps preserve lean muscle. It can also promote satiety, reduce cravings, and make it easier to stick with a lower-calorie eating plan.

Do 310 Nutrition shakes have any side effects?

For most healthy adults, 310 meal-replacement shakes are likely safe. But since they contain fiber, probiotics, and plant proteins, some people might have digestive side effects, like bloating, gas, or mild stomach upset — especially if they’re not used to high-fiber supplements.

Where can you get 310 shakes?

310 shakes are sold directly through the brand’s website (310nutrition.com), with options for one-time purchases or subscription plans. You can also find them through select online retailers, like Amazon.

→ Read next: Are Protein Shakes Good for You?