Coffee with milk vs peanut butter banana shake: calories and protein compared
Short answer: for fat loss pick coffee with milk; for muscle gain peanut butter banana shake does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Coffee with milk | Peanut butter banana shake |
|---|---|---|
| Serving | 1 cup | 1 glass |
| Calories | 107 kcal | 337 kcal |
| Protein | 5 g | 13 g |
| Carbs | 13 g | 39 g |
| Fat | 5 g | 16 g |
| Protein per 100 kcal | 4.2 g | 3.7 g |
| Calories from fat | 38% | 41% |
What the numbers say
- Peanut butter banana shake has 230 kcal more a serving than coffee with milk. One serving of peanut butter banana shake has the calories of about 3.2 servings of coffee with milk.
- Peanut butter banana shake has more protein: 13 g vs 5 g.
- For protein per calorie, coffee with milk wins with 4.2 g per 100 kcal.
Which to pick
- Losing fat: Coffee with milk, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Peanut butter 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.