Idli vs moong dal chilla: calories and protein compared
Short answer: for fat loss pick moong dal chilla; for muscle gain moong dal chilla does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Idli | Moong dal chilla |
|---|---|---|
| Serving | 2 idli | 2 chilla |
| Calories | 184 kcal | 218 kcal |
| Protein | 6 g | 12 g |
| Carbs | 38 g | 28 g |
| Fat | 1 g | 6 g |
| Protein per 100 kcal | 3.4 g | 5.5 g |
| Calories from fat | 3% | 23% |
What the numbers say
- Moong dal chilla has 34 kcal more a serving than idli. One serving of moong dal chilla has the calories of about 1.2 servings of idli.
- Moong dal chilla has more protein: 12 g vs 6 g.
- For protein per calorie, moong dal chilla wins with 5.5 g per 100 kcal.
Which to pick
- Losing fat: Moong dal chilla, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Moong dal chilla, 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.