Moong dal chilla vs sprouts salad: calories and protein compared
Short answer: for fat loss pick sprouts salad; for muscle gain moong dal chilla does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Moong dal chilla | Sprouts salad |
|---|---|---|
| Serving | 2 chilla | 1 katori · 120 g |
| Calories | 218 kcal | 152 kcal |
| Protein | 12 g | 10 g |
| Carbs | 28 g | 26 g |
| Fat | 6 g | 0 g |
| Protein per 100 kcal | 5.5 g | 6.7 g |
| Calories from fat | 23% | 2% |
What the numbers say
- Moong dal chilla has 66 kcal more a serving than sprouts salad. One serving of moong dal chilla has the calories of about 1.4 servings of sprouts salad.
- Moong dal chilla has more protein: 12 g vs 10 g.
- For protein per calorie, sprouts salad wins with 6.7 g per 100 kcal.
Which to pick
- Losing fat: Sprouts salad, 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.