Jeera rice vs moong dal khichdi: calories and protein compared
Short answer: for fat loss pick moong dal khichdi; for muscle gain moong dal khichdi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Jeera rice | Moong dal khichdi |
|---|---|---|
| Serving | 1 katori · 150 g | 1 katori · 200 g |
| Calories | 231 kcal | 271 kcal |
| Protein | 5 g | 9 g |
| Carbs | 42 g | 45 g |
| Fat | 4 g | 6 g |
| Protein per 100 kcal | 1.9 g | 3.4 g |
| Calories from fat | 16% | 19% |
What the numbers say
- Moong dal khichdi has 40 kcal more a serving than jeera rice. One serving of moong dal khichdi has the calories of about 1.2 servings of jeera rice.
- Moong dal khichdi has more protein: 9 g vs 5 g.
- For protein per calorie, moong dal khichdi wins with 3.4 g per 100 kcal.
Which to pick
- Losing fat: Moong dal khichdi, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Moong dal 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.