Khichdi vs Sprouts Salad

Per 100 g, Khichdi has 100 kcal and 3.5 g protein, while Sprouts Salad has 105 kcal and 7.5 g protein.

Khichdi

100
kcal per 100 g
3.5 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 Khichdi Sprouts Salad Difference
Calories Fewer calories for the same weight 100 kcal 105 kcal about the same
Protein More protein helps with fullness and muscle 3.5 g 7.5 g better 53%
Carbs Lower carbs suits low-carb and diabetic diets 16 g 15 g better 6%
Fat Lower fat means lower calorie density 2.3 g 1 g better 57%
Fiber More fibre improves fullness and digestion 1.5 g 4.5 g better 67%
Sugar Less sugar means a gentler blood-sugar response 0.5 g better 2 g 75%
"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?

Too close to call

Khichdi and Sprouts Salad land within a few percent of each other on calories (100 vs 105 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Sprouts Salad carries more fibre.

Which is better for muscle gain?

Sprouts Salad

Sprouts Salad is the stronger protein source, with 7.5 g per 100 g against 3.5 g for Khichdi. To match that from Khichdi you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Khichdi vs Sprouts Salad — common questions

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

Sprouts Salad has more protein — 7.5 g per 100 g against 3.5 g for Khichdi.

Khichdi and Sprouts Salad land within a few percent of each other on calories (100 vs 105 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Sprouts Salad carries more fibre.

Sprouts Salad is the stronger protein source, with 7.5 g per 100 g against 3.5 g for Khichdi. To match that from Khichdi you would have to eat roughly 2.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 205 kcal and 11 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.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Khichdi has 100 kcal and 3.5 g protein, while Sprouts Salad has 105 kcal and 7.5 g protein.
Full Khichdi nutrition & serving sizes
Full Sprouts Salad nutrition & serving sizes

Other comparisons

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.