Cucumber raita vs fresh orange juice: calories and protein compared
Short answer: for fat loss pick cucumber raita; for muscle gain fresh orange juice does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Cucumber raita | Fresh orange juice |
|---|---|---|
| Serving | 1 katori · 160 g | 1 glass |
| Calories | 78 kcal | 106 kcal |
| Protein | 4 g | 2 g |
| Carbs | 8 g | 26 g |
| Fat | 4 g | 0 g |
| Protein per 100 kcal | 5.1 g | 2.1 g |
| Calories from fat | 42% | 0% |
What the numbers say
- Fresh orange juice has 28 kcal more a serving than cucumber raita. One serving of fresh orange juice has the calories of about 1.4 servings of cucumber raita.
- Cucumber raita has more protein: 4 g vs 2 g.
- For protein per calorie, cucumber raita wins with 5.1 g per 100 kcal.
- They suit different diets: cucumber raita is vegetarian and fresh orange juice is vegan.
Which to pick
- Losing fat: Cucumber raita, 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.