Fresh orange juice 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 | Fresh orange juice | Whey shake with milk |
|---|---|---|
| Serving | 1 glass | 1 glass |
| Calories | 106 kcal | 265 kcal |
| Protein | 2 g | 32 g |
| Carbs | 26 g | 16 g |
| Fat | 0 g | 9 g |
| Protein per 100 kcal | 2.1 g | 11.9 g |
| Calories from fat | 0% | 31% |
What the numbers say
- Whey shake with milk has 159 kcal more a serving than fresh orange juice. One serving of whey shake with milk has the calories of about 2.5 servings of fresh orange juice.
- Whey shake with milk has more protein: 32 g vs 2 g.
- For protein per calorie, whey shake with milk wins with 11.9 g per 100 kcal.
- They suit different diets: fresh orange juice is vegan and whey shake with milk is vegetarian.
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.