Take a fresh look at your lifestyle.

Flavor powder: This is really what’s in it!



  • What exactly are flavor powders?
  • Who are flavor powders suitable for?
  • What can I use flavor powder for?
  • How do I dose flavor powder correctly?
  • Recipe ideas with flavor powder
  • How healthy is flavor powder?
  • Conclusion from our expert
  • Are flavor powders and flav drops the same thing?
  • Where can I buy flavor powder?

Flavored powders are currently very popular and are particularly popular with those who want to lose weight. The variety of varieties is large, just like the promises of the manufacturers: flavor powders are intended to make losing weight easier (and tastier) as a low-calorie sugar substitute. Is that really true? And even more important is the question: How healthy is the flavored powder actually?

We asked qualified ecotrophologist Inga Pfannebecker and fitfluencer Mario Müller. On TikTok, the personal trainer gives practical fitness and nutrition tips.

What exactly are flavor powders?

Flavor powders are a low-calorie sugar substitute that you can use to give a variety of foods or dishes a sweet taste. “For example, I pimp my porridge in the morning with flavoring powder,” reveals Mario. When he gets a craving for something sweet in the evening, he also likes to make himself a flavored low-fat quark. He has more tips against binge eating for you here:

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With 3 grams of flavor powder you replace around 50 grams of sugar and save almost 200 calories.

Flavoring powders can make it easier for you to start a healthier, sugar-free lifestyle. For many, they are a real game changer: even the smallest amount of them transforms boring low-fat quark into a wonderfully sweet and healthy dessert. Biscuit, chocolate or fruit pieces as well as coconut flakes etc. in the powder also ensure the right bite.

Who are flavor powders suitable for?

“Actually everyone who wants to save themselves unnecessary sugar calories without having to compromise on taste,” says the TikTok star. So those with a sweet tooth and hangovers can enjoy sweets without a guilty conscience. “I use it primarily for sporting reasons, for example to make my low-fat quark tastier,” says Mario. “My aunt or grandma also use it, but because they like it at least as much as a conventional fruit yogurt, but they can avoid unnecessary sugar.”

That’s why Flav’n Tasty & Co. are also celebrated in the fitness and bodybuilding scene. After all, low-fat quark is a staple food for many people who do sports. A 500 gram cup is often spooned away as a “small snack”. Thanks to the large variety of flavor powders and brands, you won’t be bored anymore. You can read about the nutritional values ​​of low-fat quark here.

What can I use flavor powder for?

For a whole host of delicious recipes for your sugar-free diet. You can easily stir the powder – no matter what type – into other foods, such as:

  • Low-fat quark, Skyr or natural yoghurt
  • Muesli or porridge
  • Combine with neutral protein powder
  • Milchshake
  • Pancake or waffle batter
  • Kuchenteig / Muffins / Brownies
  • coffee or tea

To do this, simply add the specified amount of flavor powder to the respective food, stir and season to taste. The ratio is usually 1:100, i.e. 1 gram of flavor for 100 grams of quark, Skyr or yoghurt. The first time you try it, try out the new taste a little; for some people the powder may be too sweet in the recommended amount.

How do I dose flavor powder correctly?

The sweeteners contained in the flavor powder have a much higher sweetening power than sugar. “Sucralose, for example, is around 600 times sweeter than sugar,” says our expert Inga Pfannebecker. It can also promote a desire for sweets: “How sweet we feel is sweet enough is purely a matter of habit. The strongly sweetening sugar substitutes quickly raise the bar a little higher,” says the nutritionist. So stick to the dosage instructions.

Recipe ideas with flavor powder

Where should we start? You can use flavor powder as a flavored sugar substitute in a variety of recipes, whether ice cream, porridge, brownies or pancakes. Here we have a simple example for you:

Fluffy protein cream (1 portion)

  • 2 egg whites (practically from the bottle)
  • 200 g low-fat quark, Skyr or natural yogurt
  • 20 g Whey-Protein (Schoko)
  • 3 g flavor powder (chocolate/nut or similar)

Preparation: Mix the egg whites with a hand mixer and beat until foamy. Mix the curd, whey and flavoring powder. You should match the taste of whey and flavor powder and not combine two completely different flavors. Gently fold in the beaten egg whites. Refine with toppings of your choice, for example berries, sugar-free chocolate drops or nuts.

Mario adds: “You can also bake with flavoring powder, for example cakes, brownies or cookies.”

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Inulin, chocolate pieces 35 percent (cocoa mass, sugar, cocoa butter, heavily deoiled cocoa powder, emulsifier (lecithins (sunflower)), vanilla powder), flavor, sweeteners (sucralose, steviol glycosides from stevia), lactase.

“It’s pretty artificial,” says qualified ecotrophologist Inga Pfannebecker, who works as a freelance food journalist and cookbook author. Of course, the ingredients differ depending on the variety and manufacturer. But almost all flavor powders have a few things in common. They often contain: inulin, flavors and sweeteners. We asked our expert how healthy the individual components are.

Not to be confused with insulin: Inulin is a natural, indigestible fiber with prebiotic effects that, according to studies, can help improve your intestinal flora and even reduce the risk of colon cancer. “Prebiotics are substances that serve as food for the beneficial intestinal bacteria, the probiotics, and can thus help to build a healthy intestinal microbiome,” explains the food expert. “Like all fiber, we cannot digest inulin, which means it hardly provides any calories , keeps blood sugar stable and has a satiating effect.”

Due to its properties, inulin represents a good basis for functional foods, such as flavor powders, and is often used by the food industry. “As long as you don’t overdo it with the amount, there’s nothing wrong with that,” says the expert, but adds: “However, in larger quantities, inulin can cause flatulence and diarrhea. If you suffer from fructose intolerance, you should be careful with foods containing inulin products, as fructose compounds in inulin can cause gastrointestinal problems.”

“Sweeteners such as sucralose and steviol glycosides have the advantage that they sweeten without calories and are gentle on teeth,” says Pfannebecker. And of course sweeteners are also carefully tested before they are approved for use in food. But sweeteners in particular are repeatedly criticized and the topic has been hotly debated by researchers for years. “A recent study showed that sucralose caused an increase in insulin and increased blood sugar concentrations in study participants. This can cause cravings and disrupt metabolism,” explains the nutritionist. “Changes in the composition of the intestinal microbiome were also detected in the participants.”

The Federal Institute for Risk Assessment (BfR) published a statement on the safety of sweeteners (including sucralose) at the beginning of 2023. It says: “Studies on the influence of these substances on body weight show that their intake instead of sugar, as part of a weight loss program with a low-calorie diet and behavioral intervention measures, can lead to or support weight loss.”

In addition, according to BfR, the majority of current studies can no health impairment confirm. However, the study situation is insufficient, so no final health risk assessment can be carried out.

Conclusion from our expert

Combine quark or yoghurt with fresh fruit more often instead of just using flavoring powder

“Flavor powders certainly do not pose a health risk,” explains the food journalist. However, she adds: “With regular consumption, a habituation effect can set in, so that natural foods are not perceived as aromatic or sweet enough compared to artificial flavors and sweeteners. In addition, the product does not provide any substances that are valuable to health, apart from the fiber in inulin .”

Her recommendation: It’s better to flavor low-fat quark more often with fresh fruit instead of just stirring in flavoring powder.

Are flavor powders and flav drops the same thing?

Flavor powders come – as the name suggests – as powder, while flavor drops are liquid. “I personally find flavor powders to be less artificial compared to Flav Drops,” reports Mario. The possible uses of both products are basically the same, so you can also use the aroma drops to enhance the taste of quark and other dairy products. However, Flav Drops only consist of two ingredients: flavor and sweetener, so they are completely calorie and sugar free.

The flavor powders can score points with delicious pieces, such as cookie or chocolate chunks or coconut flakes. Fruit pieces and/or powder can also be included and make the product fruitier and less “chemical” compared to the drops. For example, Gym Nutrition’s “Smack That Mango-Passion Fruit” contains mango pieces.

Where can I buy flavor powder?

You can easily order flavor powder online, either via Amazon or from the individual manufacturers in the shop. Since tastes are known to be different and the selection of varieties is huge, you can also order smaller samples from different brands, such as individual 30 gram sachets of Flav’n Tasty from ESN or the large Flavor Up Mix box from Pro Fuel.

Flavor powders can help you reduce your sugar consumption and make your overall eating habits a little healthier. However, they are not a must for a healthy diet, especially since the sweeteners they contain are still the subject of numerous scientific discussions.


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