Bathua vs Kundru

Per 100 g, Bathua has 28 kcal and 2.5 g protein, while Kundru has 18 kcal and 1.3 g protein.

Bathua

28
kcal per 100 g
2.5 g protein

Kundru

18
kcal per 100 g
1.3 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Bathua Kundru Difference
Calories Fewer calories for the same weight 28 kcal 18 kcal better 36%
Protein More protein helps with fullness and muscle 2.5 g better 1.3 g 48%
Carbs Lower carbs suits low-carb and diabetic diets 2.6 g 2.2 g better 15%
Fat Lower fat means lower calorie density 0.4 g 0.2 g better 50%
Fiber More fibre improves fullness and digestion 4 g better 3.1 g 23%
Sugar Less sugar means a gentler blood-sugar response 0.5 g better 1 g 50%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Kundru

Kundru is the lighter choice at 18 kcal per 100 g against 28 for Bathua — about 36% fewer calories for the same weight on your plate. That does not make Bathua a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Bathua

Bathua is the stronger protein source, with 2.5 g per 100 g against 1.3 g for Kundru. To match that from Kundru you would have to eat roughly 1.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Bathua vs Kundru — common questions

Bathua has more calories — about 28 kcal per 100 g compared with 18 kcal for Kundru.

Bathua has more protein — 2.5 g per 100 g against 1.3 g for Kundru.

Kundru is the lighter choice at 18 kcal per 100 g against 28 for Bathua — about 36% fewer calories for the same weight on your plate. That does not make Bathua a bad food; it means the portion has to be smaller to fit the same calorie budget.

Bathua is the stronger protein source, with 2.5 g per 100 g against 1.3 g for Kundru. To match that from Kundru you would have to eat roughly 1.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 46 kcal and 3.8 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Kundru has the edge, mainly on calorie density. Per 100 g, Bathua has 28 kcal and 2.5 g protein, while Kundru has 18 kcal and 1.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Bathua nutrition & serving sizes
Full Kundru nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.