Whey shake (with water) vs whey shake with milk: calories and protein compared
Short answer: for fat loss pick whey shake (with water); for muscle gain whey shake with milk does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Whey shake (with water) | Whey shake with milk |
|---|---|---|
| Serving | 1 scoop | 1 glass |
| Calories | 120 kcal | 265 kcal |
| Protein | 24 g | 32 g |
| Carbs | 3 g | 16 g |
| Fat | 2 g | 9 g |
| Protein per 100 kcal | 20 g | 11.9 g |
| Calories from fat | 11% | 31% |
What the numbers say
- Whey shake with milk has 145 kcal more a serving than whey shake (with water). One serving of whey shake with milk has the calories of about 2.2 servings of whey shake (with water).
- Whey shake with milk has more protein: 32 g vs 24 g.
- For protein per calorie, whey shake (with water) wins with 20 g per 100 kcal.
Which to pick
- Losing fat: Whey shake (with water), because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Whey shake with milk, 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.