Per 100 g, Khichdi has 120 kcal and Dal Chawal has 115 kcal. A typical serving of Khichdi (1 katori, 150 g) has 180 kcal and 6.8 g protein, and a typical serving of Dal Chawal (1 plate, 300 g) has 345 kcal and 11.4 g protein.
Better for weight loss
Tie
They are close: 120 vs 115 kcal per 100 g, with similar protein and fibre. Portion size matters more than the pick.
More protein per calorie
Khichdi
Khichdi gives 3.8 g protein per 100 kcal against 3.3 g for Dal Chawal (4.5 g vs 3.8 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
More fibre per calorie
Tie
They are similar: 1.3 g vs 1.3 g fibre per 100 kcal (1.5 g vs 1.5 g per 100 g).
For weight loss there is little to choose between Khichdi and Dal Chawal, so control the portion. For protein, Khichdi comes out ahead. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Khichdi | Dal Chawal |
|---|---|---|
| Calories | 120 kcal | 115 kcal |
| Protein | 4.5 g | 3.8 g |
| Carbohydrates | 20 g | 20 g |
| Fat | 2.5 g | 2 g |
| Fibre | 1.5 g | 1.5 g |
| Sugar | 0.8 g | 0.5 g |
| Sodium | 300 mg | 200 mg |
| Calcium | 20 mg | 15 mg |
| Iron | 1.3 mg | 1 mg |
| Potassium | 110 mg | 150 mg |
| Vitamin C | 0.5 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Khichdi, 1 katori (150 g)
180 kcal
6.8 g protein · 30 g carbs · 3.8 g fat · 2.3 g fibre
100 kcal = about 83 g
Full nutrition for Khichdi →Dal Chawal, 1 plate (300 g)
345 kcal
11.4 g protein · 60 g carbs · 6 g fat · 4.5 g fibre
100 kcal = about 87 g
Full nutrition for Dal Chawal →Khichdi has more: 120 kcal per 100 g against 115 kcal. A typical serving of Khichdi (1 katori, 150 g) has 180 kcal and 6.8 g protein, and a typical serving of Dal Chawal (1 plate, 300 g) has 345 kcal and 11.4 g protein.
Neither has a clear edge. They are close: 120 vs 115 kcal per 100 g, with similar protein and fibre. Portion size matters more than the pick. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Khichdi gives 3.8 g protein per 100 kcal against 3.3 g for Dal Chawal (4.5 g vs 3.8 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
About 83 g of Khichdi or 87 g of Dal Chawal gives you 100 kcal.
Get an Indian diet plan with your exact portions of khichdi, dal chawal and everything else you eat, built around your goal by NASM-certified Coach Himanshu.