Banana shake vs cucumber raita: calories and protein compared
Short answer: for fat loss pick cucumber raita; 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 | Cucumber raita |
|---|---|---|
| Serving | 1 glass | 1 katori · 160 g |
| Calories | 263 kcal | 78 kcal |
| Protein | 9 g | 4 g |
| Carbs | 41 g | 8 g |
| Fat | 8 g | 4 g |
| Protein per 100 kcal | 3.2 g | 5.1 g |
| Calories from fat | 26% | 42% |
What the numbers say
- Banana shake has 185 kcal more a serving than cucumber raita. One serving of banana shake has the calories of about 3.4 servings of cucumber raita.
- Banana shake has more protein: 9 g vs 4 g.
- For protein per calorie, cucumber raita wins with 5.1 g per 100 kcal.
Which to pick
- Losing fat: Cucumber raita, because it gives more protein for each calorie, which keeps you full and protects muscle.
- 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.