Sabudana khichdi vs veg daliya: calories and protein compared
Short answer: for fat loss pick veg daliya; for muscle gain sabudana khichdi does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Sabudana khichdi | Veg daliya |
|---|---|---|
| Serving | 1 plate | 1 bowl |
| Calories | 382 kcal | 212 kcal |
| Protein | 5 g | 6 g |
| Carbs | 63 g | 35 g |
| Fat | 13 g | 5 g |
| Protein per 100 kcal | 1.2 g | 3 g |
| Calories from fat | 31% | 21% |
What the numbers say
- Sabudana khichdi has 170 kcal more a serving than veg daliya. One serving of sabudana khichdi has the calories of about 1.8 servings of veg daliya.
- Protein is about the same (5 vs 6 g).
- For protein per calorie, veg daliya wins with 3 g per 100 kcal.
Which to pick
- Losing fat: Veg daliya, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Sabudana khichdi, 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.