Moong dal halwa vs rice kheer: calories and protein compared
Short answer: for fat loss pick rice kheer; for muscle gain moong dal halwa does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Moong dal halwa | Rice kheer |
|---|---|---|
| Serving | 1 katori · 100 g | 1 katori · 150 g |
| Calories | 408 kcal | 227 kcal |
| Protein | 8 g | 5 g |
| Carbs | 43 g | 32 g |
| Fat | 22 g | 9 g |
| Protein per 100 kcal | 2 g | 2.4 g |
| Calories from fat | 49% | 36% |
What the numbers say
- Moong dal halwa has 181 kcal more a serving than rice kheer. One serving of moong dal halwa has the calories of about 1.8 servings of rice kheer.
- Moong dal halwa has more protein: 8 g vs 5 g.
- For protein per calorie, rice kheer wins with 2.4 g per 100 kcal.
Which to pick
- Losing fat: Rice kheer, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Moong dal halwa, 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.