Khichdi vs Samai

Per 100 g, Khichdi has 100 kcal and 3.5 g protein, while Samai has 346 kcal and 10.1 g protein.

Khichdi

100
kcal per 100 g
3.5 g protein

Samai

346
kcal per 100 g
10.1 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 Samai Difference
Calories Fewer calories for the same weight 100 kcal better 346 kcal 71%
Protein More protein helps with fullness and muscle 3.5 g 10.1 g better 65%
Carbs Lower carbs suits low-carb and diabetic diets 16 g better 65.5 g 76%
Fat Lower fat means lower calorie density 2.3 g better 3.9 g 41%
Fiber More fibre improves fullness and digestion 1.5 g 7.7 g better 81%
Sugar Less sugar means a gentler blood-sugar response 0.5 g 0.4 g better 20%
"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?

Khichdi

Khichdi is the lighter choice at 100 kcal per 100 g against 346 for Samai — about 71% fewer calories for the same weight on your plate. That does not make Samai a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Samai

Samai is the stronger protein source, with 10.1 g per 100 g against 3.5 g for Khichdi. To match that from Khichdi you would have to eat roughly 2.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Khichdi is more efficient per calorie (3.5 g of protein per 100 kcal against 2.9 g), so it is the better pick if you are also holding calories down.

Khichdi vs Samai — common questions

Samai has more calories — about 346 kcal per 100 g compared with 100 kcal for Khichdi.

Samai has more protein — 10.1 g per 100 g against 3.5 g for Khichdi.

Khichdi is the lighter choice at 100 kcal per 100 g against 346 for Samai — about 71% fewer calories for the same weight on your plate. That does not make Samai a bad food; it means the portion has to be smaller to fit the same calorie budget.

Samai is the stronger protein source, with 10.1 g per 100 g against 3.5 g for Khichdi. To match that from Khichdi you would have to eat roughly 2.9 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Khichdi is more efficient per calorie (3.5 g of protein per 100 kcal against 2.9 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 446 kcal and 13.6 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 Khichdi has the edge, mainly on calorie density. Per 100 g, Khichdi has 100 kcal and 3.5 g protein, while Samai has 346 kcal and 10.1 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 Samai nutrition & serving sizes

Other comparisons

Khichdi vs Sprouts Salad Khichdi vs Oats Khichdi vs Vegetable Soup

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.