Best rice and khichdi for weight loss

PeakX · Best foods · Updated 2026-11-11

Ranked by protein for each 100 kcal, the number that keeps you full and protects muscle on a deficit. Chicken fried rice comes first; veg fried rice comes last.

1. Chicken fried rice471 kcal · 24 g protein · 1 plate · 5 g per 100 kcal
2. Chicken biryani561 kcal · 26 g protein · 1 plate · 4.6 g per 100 kcal
3. Mutton biryani575 kcal · 26 g protein · 1 plate · 4.5 g per 100 kcal
4. Egg fried rice507 kcal · 20 g protein · 1 plate · 3.9 g per 100 kcal
5. Egg biryani524 kcal · 20 g protein · 1 plate · 3.8 g per 100 kcal
6. Moong dal khichdi271 kcal · 9 g protein · 1 katori · 200 g · 3.4 g per 100 kcal
7. Bisi bele bath320 kcal · 9 g protein · 1 plate · 2.8 g per 100 kcal
8. Ven pongal293 kcal · 8 g protein · 1 katori · 200 g · 2.6 g per 100 kcal
9. Curd rice231 kcal · 6 g protein · 1 katori · 200 g · 2.6 g per 100 kcal
10. Plain rice195 kcal · 5 g protein · 1 katori · 150 g · 2.3 g per 100 kcal
11. Lemon rice306 kcal · 7 g protein · 1 katori · 180 g · 2.3 g per 100 kcal
12. Puliyogare324 kcal · 7 g protein · 1 katori · 180 g · 2.2 g per 100 kcal
13. Veg pulao265 kcal · 6 g protein · 1 katori · 180 g · 2.1 g per 100 kcal
14. Veg biryani401 kcal · 8 g protein · 1 plate · 2 g per 100 kcal
15. Jeera rice231 kcal · 5 g protein · 1 katori · 150 g · 1.9 g per 100 kcal
16. Tomato rice259 kcal · 5 g protein · 1 katori · 180 g · 1.9 g per 100 kcal
17. Veg fried rice377 kcal · 7 g protein · 1 plate · 1.9 g per 100 kcal

How to use the list

• Build meals from the top half. The bottom half still fits, in a measured portion.
• Numbers assume home recipes with 5–8 g of oil or ghee a serving. Restaurant versions often carry double.