Kundru vs Red Carrot

Per 100 g, Kundru has 18 kcal and 1.3 g protein, while Red Carrot has 39 kcal and 1 g protein.

Kundru

18
kcal per 100 g
1.3 g protein

Red Carrot

39
kcal per 100 g
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 Kundru Red Carrot Difference
Calories Fewer calories for the same weight 18 kcal better 39 kcal 54%
Protein More protein helps with fullness and muscle 1.3 g better 1 g 23%
Carbs Lower carbs suits low-carb and diabetic diets 2.2 g better 6.8 g 68%
Fat Lower fat means lower calorie density 0.2 g better 0.5 g 60%
Fiber More fibre improves fullness and digestion 3.1 g 4.5 g better 31%
Sugar Less sugar means a gentler blood-sugar response 1 g better 4 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?

Kundru

Kundru is the lighter choice at 18 kcal per 100 g against 39 for Red Carrot — about 54% fewer calories for the same weight on your plate. That does not make Red Carrot a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Kundru

Kundru is the stronger protein source, with 1.3 g per 100 g against 1 g for Red Carrot. To match that from Red Carrot 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.

Kundru vs Red Carrot — common questions

Red Carrot has more calories — about 39 kcal per 100 g compared with 18 kcal for Kundru.

Kundru has more protein — 1.3 g per 100 g against 1 g for Red Carrot.

Kundru is the lighter choice at 18 kcal per 100 g against 39 for Red Carrot — about 54% fewer calories for the same weight on your plate. That does not make Red Carrot a bad food; it means the portion has to be smaller to fit the same calorie budget.

Kundru is the stronger protein source, with 1.3 g per 100 g against 1 g for Red Carrot. To match that from Red Carrot 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 57 kcal and 2.3 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, Kundru has 18 kcal and 1.3 g protein, while Red Carrot has 39 kcal and 1 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Kundru nutrition & serving sizes
Full Red Carrot 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.