Mango shake vs salted lassi: calories and protein compared
Short answer: for fat loss pick salted lassi; for muscle gain mango shake does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Mango shake | Salted lassi |
|---|---|---|
| Serving | 1 glass | 1 glass |
| Calories | 230 kcal | 120 kcal |
| Protein | 7 g | 6 g |
| Carbs | 37 g | 10 g |
| Fat | 6 g | 6 g |
| Protein per 100 kcal | 3 g | 5 g |
| Calories from fat | 23% | 45% |
What the numbers say
- Mango shake has 110 kcal more a serving than salted lassi. One serving of mango shake has the calories of about 1.9 servings of salted lassi.
- Protein is about the same (7 vs 6 g).
- For protein per calorie, salted lassi wins with 5 g per 100 kcal.
Which to pick
- Losing fat: Salted lassi, 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.