Fresh orange juice vs mango shake: calories and protein compared
Short answer: for fat loss pick mango shake; for muscle gain mango shake does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Fresh orange juice | Mango shake |
|---|---|---|
| Serving | 1 glass | 1 glass |
| Calories | 106 kcal | 230 kcal |
| Protein | 2 g | 7 g |
| Carbs | 26 g | 37 g |
| Fat | 0 g | 6 g |
| Protein per 100 kcal | 2.1 g | 3 g |
| Calories from fat | 0% | 23% |
What the numbers say
- Mango shake has 124 kcal more a serving than fresh orange juice. One serving of mango shake has the calories of about 2.2 servings of fresh orange juice.
- Mango shake has more protein: 7 g vs 2 g.
- For protein per calorie, mango shake wins with 3 g per 100 kcal.
- They suit different diets: fresh orange juice is vegan and mango shake is vegetarian.
Which to pick
- Losing fat: Mango shake, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Mango 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.