Fresh orange juice vs whey shake (with water): calories and protein compared
Short answer: for fat loss pick whey shake (with water); for muscle gain whey shake (with water) does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Fresh orange juice | Whey shake (with water) |
|---|---|---|
| Serving | 1 glass | 1 scoop |
| Calories | 106 kcal | 120 kcal |
| Protein | 2 g | 24 g |
| Carbs | 26 g | 3 g |
| Fat | 0 g | 2 g |
| Protein per 100 kcal | 2.1 g | 20 g |
| Calories from fat | 0% | 11% |
What the numbers say
- Calories are close: 106 vs 120 kcal a serving.
- Whey shake (with water) has more protein: 24 g vs 2 g.
- For protein per calorie, whey shake (with water) wins with 20 g per 100 kcal.
- They suit different diets: fresh orange juice is vegan and whey shake (with water) is vegetarian.
Which to pick
- Losing fat: Whey shake (with water), because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Whey shake (with water), 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.