Curd vs whey shake with milk: calories and protein compared
Short answer: for fat loss pick whey shake with milk; for muscle gain whey shake with milk does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Curd | Whey shake with milk |
|---|---|---|
| Serving | 1 katori · 150 g | 1 glass |
| Calories | 90 kcal | 265 kcal |
| Protein | 5 g | 32 g |
| Carbs | 8 g | 16 g |
| Fat | 5 g | 9 g |
| Protein per 100 kcal | 5 g | 11.9 g |
| Calories from fat | 45% | 31% |
What the numbers say
- Whey shake with milk has 175 kcal more a serving than curd. One serving of whey shake with milk has the calories of about 2.9 servings of curd.
- Whey shake with milk has more protein: 32 g vs 5 g.
- For protein per calorie, whey shake with milk wins with 11.9 g per 100 kcal.
Which to pick
- Losing fat: Whey shake with milk, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Whey shake with milk, 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.