Dalia Khichdi vs Sprouts Salad

Per 100 g, Dalia Khichdi has 168 kcal and 7.6 g protein, while Sprouts Salad has 105 kcal and 7.5 g protein.

Dalia Khichdi

168
kcal per 100 g
7.6 g protein

Sprouts Salad

105
kcal per 100 g
7.5 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 Dalia Khichdi Sprouts Salad Difference
Calories Fewer calories for the same weight 168 kcal 105 kcal better 37%
Protein More protein helps with fullness and muscle 7.6 g 7.5 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 22.4 g 15 g better 33%
Fat Lower fat means lower calorie density 5.5 g 1 g better 82%
Fiber More fibre improves fullness and digestion 3.8 g 4.5 g better 16%
Sugar Less sugar means a gentler blood-sugar response 3.8 g 2 g better 47%
"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?

Sprouts Salad

Sprouts Salad is the lighter choice at 105 kcal per 100 g against 168 for Dalia Khichdi — about 37% fewer calories for the same weight on your plate. That does not make Dalia Khichdi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Sprouts Salad

Both carry a similar amount of protein (7.6 g and 7.5 g per 100 g), so Sprouts Salad takes it on the calorie cost — 7.1 g of protein per 100 kcal against 4.5 g. You get the same protein for less of your daily budget.

Dalia Khichdi vs Sprouts Salad — common questions

Dalia Khichdi has more calories — about 168 kcal per 100 g compared with 105 kcal for Sprouts Salad.

They are close. Dalia Khichdi has 7.6 g and Sprouts Salad has 7.5 g of protein per 100 g.

Sprouts Salad is the lighter choice at 105 kcal per 100 g against 168 for Dalia Khichdi — about 37% fewer calories for the same weight on your plate. That does not make Dalia Khichdi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Both carry a similar amount of protein (7.6 g and 7.5 g per 100 g), so Sprouts Salad takes it on the calorie cost — 7.1 g of protein per 100 kcal against 4.5 g. You get the same protein for less of your daily budget.

Yes. Combining them gives roughly 273 kcal and 15.1 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 Sprouts Salad has the edge, mainly on calorie density. Per 100 g, Dalia Khichdi has 168 kcal and 7.6 g protein, while Sprouts Salad has 105 kcal and 7.5 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Dalia Khichdi nutrition & serving sizes
Full Sprouts Salad 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.