Fresh orange juice vs sweet lassi: calories and protein compared
Short answer: for fat loss pick sweet lassi; for muscle gain sweet lassi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Fresh orange juice | Sweet lassi |
|---|---|---|
| Serving | 1 glass | 1 glass |
| Calories | 106 kcal | 180 kcal |
| Protein | 2 g | 6 g |
| Carbs | 26 g | 25 g |
| Fat | 0 g | 6 g |
| Protein per 100 kcal | 2.1 g | 3.3 g |
| Calories from fat | 0% | 30% |
What the numbers say
- Sweet lassi has 74 kcal more a serving than fresh orange juice. One serving of sweet lassi has the calories of about 1.7 servings of fresh orange juice.
- Sweet lassi has more protein: 6 g vs 2 g.
- For protein per calorie, sweet lassi wins with 3.3 g per 100 kcal.
- They suit different diets: fresh orange juice is vegan and sweet lassi is vegetarian.
Which to pick
- Losing fat: Sweet lassi, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Sweet lassi, 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.