Ragi porridge vs sabudana khichdi: calories and protein compared
Short answer: for fat loss pick ragi porridge; for muscle gain ragi porridge does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Ragi porridge | Sabudana khichdi |
|---|---|---|
| Serving | 1 glass | 1 plate |
| Calories | 216 kcal | 382 kcal |
| Protein | 7 g | 5 g |
| Carbs | 37 g | 63 g |
| Fat | 5 g | 13 g |
| Protein per 100 kcal | 3 g | 1.2 g |
| Calories from fat | 21% | 31% |
What the numbers say
- Sabudana khichdi has 166 kcal more a serving than ragi porridge. One serving of sabudana khichdi has the calories of about 1.8 servings of ragi porridge.
- Ragi porridge has more protein: 7 g vs 5 g.
- For protein per calorie, ragi porridge wins with 3 g per 100 kcal.
Which to pick
- Losing fat: Ragi porridge, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Ragi porridge, 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.