Best rice and khichdi for muscle gain

PeakX · Best foods · Updated 2026-11-11

Ranked by protein in one serving, with calories as the tie-break. Mutton biryani comes first; plain rice comes last.

1. Mutton biryani575 kcal · 26 g protein · 1 plate · Yes
2. Chicken biryani561 kcal · 26 g protein · 1 plate · Yes
3. Chicken fried rice471 kcal · 24 g protein · 1 plate · Yes, as part of a protein-rich meal
4. Egg biryani524 kcal · 20 g protein · 1 plate · Yes, as part of a protein-rich meal
5. Egg fried rice507 kcal · 20 g protein · 1 plate · Yes, as part of a protein-rich meal
6. Moong dal khichdi271 kcal · 9 g protein · 1 katori · 200 g · Not for protein
7. Bisi bele bath320 kcal · 9 g protein · 1 plate · Not for protein
8. Veg biryani401 kcal · 8 g protein · 1 plate · Not for protein
9. Ven pongal293 kcal · 8 g protein · 1 katori · 200 g · Not for protein
10. Veg fried rice377 kcal · 7 g protein · 1 plate · Not for protein
11. Puliyogare324 kcal · 7 g protein · 1 katori · 180 g · Not for protein
12. Lemon rice306 kcal · 7 g protein · 1 katori · 180 g · Not for protein
13. Curd rice231 kcal · 6 g protein · 1 katori · 200 g · Not for protein
14. Veg pulao265 kcal · 6 g protein · 1 katori · 180 g · Not for protein
15. Tomato rice259 kcal · 5 g protein · 1 katori · 180 g · Not for protein
16. Jeera rice231 kcal · 5 g protein · 1 katori · 150 g · Not for protein
17. Plain rice195 kcal · 5 g protein · 1 katori · 150 g · Not for protein

How to use the list

• Lean on the top half for protein; use the rest for energy around training.
• Numbers assume home recipes with 5–8 g of oil or ghee a serving. Restaurant versions often carry double.