Fresh orange juice vs masala chai: calories and protein compared
Short answer: for fat loss pick masala chai; for muscle gain fresh orange juice does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Fresh orange juice | Masala chai |
|---|---|---|
| Serving | 1 glass | 1 cup |
| Calories | 106 kcal | 82 kcal |
| Protein | 2 g | 3 g |
| Carbs | 26 g | 11 g |
| Fat | 0 g | 3 g |
| Protein per 100 kcal | 2.1 g | 3.7 g |
| Calories from fat | 0% | 33% |
What the numbers say
- Fresh orange juice has 24 kcal more a serving than masala chai. One serving of fresh orange juice has the calories of about 1.3 servings of masala chai.
- Protein is about the same (2 vs 3 g).
- For protein per calorie, masala chai wins with 3.7 g per 100 kcal.
- They suit different diets: fresh orange juice is vegan and masala chai is vegetarian.
Which to pick
- Losing fat: Masala chai, 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.