Lemon Rice vs Palak Khichdi

Per 100 g, Lemon Rice has 176 kcal and 4.2 g protein, while Palak Khichdi has 102 kcal and 3.5 g protein.

Lemon Rice

176
kcal per 100 g
4.2 g protein

Palak Khichdi

102
kcal per 100 g
3.5 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 Lemon Rice Palak Khichdi Difference
Calories Fewer calories for the same weight 176 kcal 102 kcal better 42%
Protein More protein helps with fullness and muscle 4.2 g better 3.5 g 17%
Carbs Lower carbs suits low-carb and diabetic diets 21.6 g 17.4 g better 19%
Fat Lower fat means lower calorie density 7.9 g 1.9 g better 76%
Fiber More fibre improves fullness and digestion 2.5 g better 1.6 g 36%
Sugar Less sugar means a gentler blood-sugar response 0.8 g 0.2 g better 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?

Palak Khichdi

Palak Khichdi is the lighter choice at 102 kcal per 100 g against 176 for Lemon Rice — about 42% fewer calories for the same weight on your plate. That does not make Lemon Rice a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Lemon Rice

Lemon Rice is the stronger protein source, with 4.2 g per 100 g against 3.5 g for Palak Khichdi. To match that from Palak Khichdi you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Palak Khichdi is more efficient per calorie (3.4 g of protein per 100 kcal against 2.4 g), so it is the better pick if you are also holding calories down.

Lemon Rice vs Palak Khichdi — common questions

Lemon Rice has more calories — about 176 kcal per 100 g compared with 102 kcal for Palak Khichdi.

Lemon Rice has more protein — 4.2 g per 100 g against 3.5 g for Palak Khichdi.

Palak Khichdi is the lighter choice at 102 kcal per 100 g against 176 for Lemon Rice — about 42% fewer calories for the same weight on your plate. That does not make Lemon Rice a bad food; it means the portion has to be smaller to fit the same calorie budget.

Lemon Rice is the stronger protein source, with 4.2 g per 100 g against 3.5 g for Palak Khichdi. To match that from Palak Khichdi you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Palak Khichdi is more efficient per calorie (3.4 g of protein per 100 kcal against 2.4 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 278 kcal and 7.7 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 Palak Khichdi has the edge, mainly on calorie density. Per 100 g, Lemon Rice has 176 kcal and 4.2 g protein, while Palak Khichdi has 102 kcal and 3.5 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Lemon Rice nutrition & serving sizes
Full Palak Khichdi 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.