Dal chawal vs kadhi chawal: calories and protein compared
Short answer: for fat loss pick kadhi chawal; for muscle gain dal chawal does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dal chawal | Kadhi chawal |
|---|---|---|
| Serving | 1 plate | 1 plate |
| Calories | 434 kcal | 412 kcal |
| Protein | 14 g | 12 g |
| Carbs | 78 g | 70 g |
| Fat | 6 g | 8 g |
| Protein per 100 kcal | 3.2 g | 3 g |
| Calories from fat | 12% | 17% |
What the numbers say
- Dal chawal has 22 kcal more a serving than kadhi chawal. One serving of dal chawal has the calories of about 1.1 servings of kadhi chawal.
- Dal chawal has more protein: 14 g vs 12 g.
- For protein per calorie, dal chawal wins with 3.2 g per 100 kcal.
Which to pick
- Losing fat: Kadhi chawal, because it is lighter and the protein difference is small.
- Building muscle: Dal chawal, 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.