Appam vs sabudana khichdi: calories and protein compared
Short answer: for fat loss pick appam; for muscle gain sabudana khichdi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Appam | Sabudana khichdi |
|---|---|---|
| Serving | 2 appam | 1 plate |
| Calories | 215 kcal | 382 kcal |
| Protein | 4 g | 5 g |
| Carbs | 41 g | 63 g |
| Fat | 4 g | 13 g |
| Protein per 100 kcal | 2 g | 1.2 g |
| Calories from fat | 18% | 31% |
What the numbers say
- Sabudana khichdi has 167 kcal more a serving than appam. One serving of sabudana khichdi has the calories of about 1.8 servings of appam.
- Protein is about the same (4 vs 5 g).
- For protein per calorie, appam wins with 2 g per 100 kcal.
- They suit different diets: appam is vegan and sabudana khichdi is vegetarian.
Which to pick
- Losing fat: Appam, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Sabudana 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.