Cold coffee vs mango shake: calories and protein compared
Short answer: for fat loss pick mango shake; for muscle gain cold coffee does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Cold coffee | Mango shake |
|---|---|---|
| Serving | 1 glass | 1 glass |
| Calories | 239 kcal | 230 kcal |
| Protein | 7 g | 7 g |
| Carbs | 32 g | 37 g |
| Fat | 9 g | 6 g |
| Protein per 100 kcal | 3 g | 3 g |
| Calories from fat | 35% | 23% |
What the numbers say
- Calories are close: 239 vs 230 kcal a serving.
- Protein is about the same (7 vs 7 g).
- For protein per calorie, mango shake wins with 3 g per 100 kcal.
Which to pick
- Losing fat: Mango shake, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Cold coffee, 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.