Moong dal khichdi vs veg fried rice: calories and protein compared
Short answer: for fat loss pick moong dal khichdi; for muscle gain veg fried rice does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Moong dal khichdi | Veg fried rice |
|---|---|---|
| Serving | 1 katori · 200 g | 1 plate |
| Calories | 271 kcal | 377 kcal |
| Protein | 9 g | 7 g |
| Carbs | 45 g | 61 g |
| Fat | 6 g | 10 g |
| Protein per 100 kcal | 3.4 g | 1.9 g |
| Calories from fat | 19% | 24% |
What the numbers say
- Veg fried rice has 106 kcal more a serving than moong dal khichdi. One serving of veg fried rice has the calories of about 1.4 servings of moong dal khichdi.
- Moong dal khichdi has more protein: 9 g vs 7 g.
- For protein per calorie, moong dal khichdi wins with 3.4 g per 100 kcal.
- They suit different diets: moong dal khichdi is vegetarian and veg fried rice is vegan.
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: Veg fried rice, because it brings more energy for training with similar protein.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.