Overnight oats vs sabudana khichdi: calories and protein compared
Short answer: for fat loss pick overnight oats; for muscle gain overnight oats does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Overnight oats | Sabudana khichdi |
|---|---|---|
| Serving | 1 jar | 1 plate |
| Calories | 337 kcal | 382 kcal |
| Protein | 12 g | 5 g |
| Carbs | 48 g | 63 g |
| Fat | 11 g | 13 g |
| Protein per 100 kcal | 3.6 g | 1.2 g |
| Calories from fat | 29% | 31% |
What the numbers say
- Sabudana khichdi has 45 kcal more a serving than overnight oats. One serving of sabudana khichdi has the calories of about 1.1 servings of overnight oats.
- Overnight oats has more protein: 12 g vs 5 g.
- For protein per calorie, overnight oats wins with 3.6 g per 100 kcal.
Which to pick
- Losing fat: Overnight oats, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Overnight oats, 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.