Haldi doodh vs mango shake: calories and protein compared
Short answer: for fat loss pick haldi doodh; for muscle gain mango shake does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Haldi doodh | Mango shake |
|---|---|---|
| Serving | 1 glass | 1 glass |
| Calories | 135 kcal | 230 kcal |
| Protein | 6 g | 7 g |
| Carbs | 15 g | 37 g |
| Fat | 6 g | 6 g |
| Protein per 100 kcal | 4.4 g | 3 g |
| Calories from fat | 40% | 23% |
What the numbers say
- Mango shake has 95 kcal more a serving than haldi doodh. One serving of mango shake has the calories of about 1.7 servings of haldi doodh.
- Protein is about the same (6 vs 7 g).
- For protein per calorie, haldi doodh wins with 4.4 g per 100 kcal.
Which to pick
- Losing fat: Haldi doodh, 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.