Badam milk vs mango shake: calories and protein compared
Short answer: for fat loss pick badam milk; for muscle gain mango shake does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Badam milk | Mango shake |
|---|---|---|
| Serving | 1 glass | 1 glass |
| Calories | 214 kcal | 230 kcal |
| Protein | 8 g | 7 g |
| Carbs | 22 g | 37 g |
| Fat | 11 g | 6 g |
| Protein per 100 kcal | 3.8 g | 3 g |
| Calories from fat | 46% | 23% |
What the numbers say
- Mango shake has 16 kcal more a serving than badam milk. One serving of mango shake has the calories of about 1.1 servings of badam milk.
- Protein is about the same (8 vs 7 g).
- For protein per calorie, badam milk wins with 3.8 g per 100 kcal.
Which to pick
- Losing fat: Badam milk, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Mango shake, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.