Moong dal khichdi vs veg pulao: 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 | Veg pulao |
|---|---|---|
| Serving | 1 katori · 200 g | 1 katori · 180 g |
| Calories | 271 kcal | 265 kcal |
| Protein | 9 g | 6 g |
| Carbs | 45 g | 48 g |
| Fat | 6 g | 6 g |
| Protein per 100 kcal | 3.4 g | 2.1 g |
| Calories from fat | 19% | 19% |
What the numbers say
- Calories are close: 271 vs 265 kcal a serving.
- Moong dal khichdi has more protein: 9 g vs 6 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 veg pulao 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.