Curd vs mango shake: calories and protein compared
Short answer: for fat loss pick curd; for muscle gain mango shake does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Curd | Mango shake |
|---|---|---|
| Serving | 1 katori · 150 g | 1 glass |
| Calories | 90 kcal | 230 kcal |
| Protein | 5 g | 7 g |
| Carbs | 8 g | 37 g |
| Fat | 5 g | 6 g |
| Protein per 100 kcal | 5 g | 3 g |
| Calories from fat | 45% | 23% |
What the numbers say
- Mango shake has 140 kcal more a serving than curd. One serving of mango shake has the calories of about 2.6 servings of curd.
- Mango shake has more protein: 7 g vs 5 g.
- For protein per calorie, curd wins with 5 g per 100 kcal.
Which to pick
- Losing fat: Curd, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Mango 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.