Mango shake vs masala chai: calories and protein compared
Short answer: for fat loss pick masala chai; for muscle gain mango shake does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Mango shake | Masala chai |
|---|---|---|
| Serving | 1 glass | 1 cup |
| Calories | 230 kcal | 82 kcal |
| Protein | 7 g | 3 g |
| Carbs | 37 g | 11 g |
| Fat | 6 g | 3 g |
| Protein per 100 kcal | 3 g | 3.7 g |
| Calories from fat | 23% | 33% |
What the numbers say
- Mango shake has 148 kcal more a serving than masala chai. One serving of mango shake has the calories of about 2.8 servings of masala chai.
- Mango shake has more protein: 7 g vs 3 g.
- For protein per calorie, masala chai wins with 3.7 g per 100 kcal.
Which to pick
- Losing fat: Masala chai, 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.