Dal chawal vs rajma chawal: calories and protein compared
Short answer: for fat loss pick dal chawal; for muscle gain rajma chawal does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dal chawal | Rajma chawal |
|---|---|---|
| Serving | 1 plate | 1 plate |
| Calories | 434 kcal | 469 kcal |
| Protein | 14 g | 17 g |
| Carbs | 78 g | 86 g |
| Fat | 6 g | 5 g |
| Protein per 100 kcal | 3.2 g | 3.6 g |
| Calories from fat | 12% | 10% |
What the numbers say
- Rajma chawal has 35 kcal more a serving than dal chawal. One serving of rajma chawal has the calories of about 1.1 servings of dal chawal.
- Rajma chawal has more protein: 17 g vs 14 g.
- For protein per calorie, rajma chawal wins with 3.6 g per 100 kcal.
- They suit different diets: dal chawal is vegetarian and rajma chawal is vegan.
Which to pick
- Losing fat: Dal chawal, because it is lighter and the protein difference is small.
- Building muscle: Rajma chawal, 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.