Bread omelette vs sabudana khichdi: calories and protein compared
Short answer: for fat loss pick bread omelette; for muscle gain bread omelette does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Bread omelette | Sabudana khichdi |
|---|---|---|
| Serving | 2 eggs + 2 slices | 1 plate |
| Calories | 362 kcal | 382 kcal |
| Protein | 18 g | 5 g |
| Carbs | 27 g | 63 g |
| Fat | 21 g | 13 g |
| Protein per 100 kcal | 4.9 g | 1.2 g |
| Calories from fat | 51% | 31% |
What the numbers say
- Sabudana khichdi has 20 kcal more a serving than bread omelette. One serving of sabudana khichdi has the calories of about 1.1 servings of bread omelette.
- Bread omelette has more protein: 18 g vs 5 g.
- For protein per calorie, bread omelette wins with 4.9 g per 100 kcal.
- They suit different diets: bread omelette is eggetarian and sabudana khichdi is vegetarian.
Which to pick
- Losing fat: Bread omelette, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Bread omelette, 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.