Khichdi vs Mixed Pulse Salad

Per 100 g, Khichdi has 100 kcal and 3.5 g protein, while Mixed Pulse Salad has 83 kcal and 4.7 g protein.

Khichdi

100
kcal per 100 g
3.5 g protein

Mixed Pulse Salad

83
kcal per 100 g
4.7 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 Khichdi Mixed Pulse Salad Difference
Calories Fewer calories for the same weight 100 kcal 83 kcal better 17%
Protein More protein helps with fullness and muscle 3.5 g 4.7 g better 26%
Carbs Lower carbs suits low-carb and diabetic diets 16 g 13.9 g better 13%
Fat Lower fat means lower calorie density 2.3 g 0.9 g better 61%
Fiber More fibre improves fullness and digestion 1.5 g 2.9 g better 48%
Sugar Less sugar means a gentler blood-sugar response 0.5 g better 1.3 g 62%
"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?

Mixed Pulse Salad

Mixed Pulse Salad is the lighter choice at 83 kcal per 100 g against 100 for Khichdi — about 17% fewer calories for the same weight on your plate. That does not make Khichdi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Mixed Pulse Salad

Mixed Pulse Salad is the stronger protein source, with 4.7 g per 100 g against 3.5 g for Khichdi. To match that from Khichdi you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Khichdi vs Mixed Pulse Salad — common questions

Khichdi has more calories — about 100 kcal per 100 g compared with 83 kcal for Mixed Pulse Salad.

Mixed Pulse Salad has more protein — 4.7 g per 100 g against 3.5 g for Khichdi.

Mixed Pulse Salad is the lighter choice at 83 kcal per 100 g against 100 for Khichdi — about 17% fewer calories for the same weight on your plate. That does not make Khichdi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Mixed Pulse Salad is the stronger protein source, with 4.7 g per 100 g against 3.5 g for Khichdi. To match that from Khichdi you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 183 kcal and 8.2 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 Mixed Pulse Salad has the edge, mainly on calorie density. Per 100 g, Khichdi has 100 kcal and 3.5 g protein, while Mixed Pulse Salad has 83 kcal and 4.7 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Khichdi nutrition & serving sizes
Full Mixed Pulse Salad nutrition & serving sizes

Other comparisons

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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.