Chaas vs fresh orange juice: calories and protein compared
Short answer: for fat loss pick chaas; for muscle gain fresh orange juice does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chaas | Fresh orange juice |
|---|---|---|
| Serving | 1 glass | 1 glass |
| Calories | 48 kcal | 106 kcal |
| Protein | 2 g | 2 g |
| Carbs | 4 g | 26 g |
| Fat | 2 g | 0 g |
| Protein per 100 kcal | 5 g | 2.1 g |
| Calories from fat | 45% | 0% |
What the numbers say
- Fresh orange juice has 58 kcal more a serving than chaas. One serving of fresh orange juice has the calories of about 2.2 servings of chaas.
- Protein is about the same (2 vs 2 g).
- For protein per calorie, chaas wins with 5 g per 100 kcal.
- They suit different diets: chaas is vegetarian and fresh orange juice is vegan.
Which to pick
- Losing fat: Chaas, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Fresh orange juice, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.