Banana shake vs fresh orange juice: calories and protein compared
Short answer: for fat loss pick banana shake; for muscle gain banana shake does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Banana shake | Fresh orange juice |
|---|---|---|
| Serving | 1 glass | 1 glass |
| Calories | 263 kcal | 106 kcal |
| Protein | 9 g | 2 g |
| Carbs | 41 g | 26 g |
| Fat | 8 g | 0 g |
| Protein per 100 kcal | 3.2 g | 2.1 g |
| Calories from fat | 26% | 0% |
What the numbers say
- Banana shake has 157 kcal more a serving than fresh orange juice. One serving of banana shake has the calories of about 2.5 servings of fresh orange juice.
- Banana shake has more protein: 9 g vs 2 g.
- For protein per calorie, banana shake wins with 3.2 g per 100 kcal.
- They suit different diets: banana shake is vegetarian and fresh orange juice is vegan.
Which to pick
- Losing fat: Banana shake, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Banana 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.