Moong dal khichdi vs plain rice: calories and protein compared
Short answer: for fat loss pick moong dal khichdi; for muscle gain moong dal khichdi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Moong dal khichdi | Plain rice |
|---|---|---|
| Serving | 1 katori · 200 g | 1 katori · 150 g |
| Calories | 271 kcal | 195 kcal |
| Protein | 9 g | 5 g |
| Carbs | 45 g | 42 g |
| Fat | 6 g | 0 g |
| Protein per 100 kcal | 3.4 g | 2.3 g |
| Calories from fat | 19% | 0% |
What the numbers say
- Moong dal khichdi has 76 kcal more a serving than plain rice. One serving of moong dal khichdi has the calories of about 1.4 servings of plain rice.
- Moong dal khichdi has more protein: 9 g vs 5 g.
- For protein per calorie, moong dal khichdi wins with 3.4 g per 100 kcal.
- They suit different diets: moong dal khichdi is vegetarian and plain rice is vegan.
Which to pick
- Losing fat: Moong dal khichdi, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Moong dal khichdi, 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.