Banana shake vs cold coffee: calories and protein compared
Short answer: for fat loss pick cold coffee; for muscle gain banana shake does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Banana shake | Cold coffee |
|---|---|---|
| Serving | 1 glass | 1 glass |
| Calories | 263 kcal | 239 kcal |
| Protein | 9 g | 7 g |
| Carbs | 41 g | 32 g |
| Fat | 8 g | 9 g |
| Protein per 100 kcal | 3.2 g | 3 g |
| Calories from fat | 26% | 35% |
What the numbers say
- Banana shake has 24 kcal more a serving than cold coffee. One serving of banana shake has the calories of about 1.1 servings of cold coffee.
- Banana shake has more protein: 9 g vs 7 g.
- For protein per calorie, banana shake wins with 3.2 g per 100 kcal.
Which to pick
- Losing fat: Cold coffee, because it is lighter and the protein difference is small.
- Building muscle: Banana shake, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.