Peanut butter banana shake 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 | Peanut butter banana shake | Whey shake with milk |
|---|---|---|
| Serving | 1 glass | 1 glass |
| Calories | 337 kcal | 265 kcal |
| Protein | 13 g | 32 g |
| Carbs | 39 g | 16 g |
| Fat | 16 g | 9 g |
| Protein per 100 kcal | 3.7 g | 11.9 g |
| Calories from fat | 41% | 31% |
What the numbers say
- Peanut butter banana shake has 72 kcal more a serving than whey shake with milk. One serving of peanut butter banana shake has the calories of about 1.3 servings of whey shake with milk.
- Whey shake with milk has more protein: 32 g vs 13 g.
- For protein per calorie, whey shake with milk wins with 11.9 g per 100 kcal.
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.