Egg fried rice vs moong dal khichdi: calories and protein compared
Short answer: for fat loss pick moong dal khichdi; for muscle gain egg fried rice does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Egg fried rice | Moong dal khichdi |
|---|---|---|
| Serving | 1 plate | 1 katori · 200 g |
| Calories | 507 kcal | 271 kcal |
| Protein | 20 g | 9 g |
| Carbs | 59 g | 45 g |
| Fat | 20 g | 6 g |
| Protein per 100 kcal | 3.9 g | 3.4 g |
| Calories from fat | 36% | 19% |
What the numbers say
- Egg fried rice has 236 kcal more a serving than moong dal khichdi. One serving of egg fried rice has the calories of about 1.9 servings of moong dal khichdi.
- Egg fried rice has more protein: 20 g vs 9 g.
- For protein per calorie, egg fried rice wins with 3.9 g per 100 kcal.
- They suit different diets: egg fried rice is eggetarian and moong dal khichdi is vegetarian.
Which to pick
- Losing fat: Moong dal khichdi, because it is lighter and the protein difference is small.
- Building muscle: Egg 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.