Curd vs fresh orange juice: calories and protein compared
Short answer: for fat loss pick curd; for muscle gain curd does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Curd | Fresh orange juice |
|---|---|---|
| Serving | 1 katori · 150 g | 1 glass |
| Calories | 90 kcal | 106 kcal |
| Protein | 5 g | 2 g |
| Carbs | 8 g | 26 g |
| Fat | 5 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 16 kcal more a serving than curd. One serving of fresh orange juice has the calories of about 1.2 servings of curd.
- Curd has more protein: 5 g vs 2 g.
- For protein per calorie, curd wins with 5 g per 100 kcal.
- They suit different diets: curd is vegetarian and fresh orange juice is vegan.
Which to pick
- Losing fat: Curd, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Curd, 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.