Chicken fried rice vs moong dal khichdi: calories and protein compared
Short answer: for fat loss pick chicken fried rice; for muscle gain chicken fried rice does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chicken fried rice | Moong dal khichdi |
|---|---|---|
| Serving | 1 plate | 1 katori · 200 g |
| Calories | 471 kcal | 271 kcal |
| Protein | 24 g | 9 g |
| Carbs | 59 g | 45 g |
| Fat | 14 g | 6 g |
| Protein per 100 kcal | 5 g | 3.4 g |
| Calories from fat | 27% | 19% |
What the numbers say
- Chicken fried rice has 200 kcal more a serving than moong dal khichdi. One serving of chicken fried rice has the calories of about 1.7 servings of moong dal khichdi.
- Chicken fried rice has more protein: 24 g vs 9 g.
- For protein per calorie, chicken fried rice wins with 5 g per 100 kcal.
- They suit different diets: chicken fried rice is non-veg and moong dal khichdi is vegetarian.
Which to pick
- Losing fat: Chicken fried rice, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chicken fried rice, 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.