Matar Pulao vs Palak Khichdi

Per 100 g, Matar Pulao has 109 kcal and 3.9 g protein, while Palak Khichdi has 102 kcal and 3.5 g protein.

Matar Pulao

109
kcal per 100 g
3.9 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 Matar Pulao Palak Khichdi Difference
Calories Fewer calories for the same weight 109 kcal 102 kcal better 6%
Protein More protein helps with fullness and muscle 3.9 g better 3.5 g 10%
Carbs Lower carbs suits low-carb and diabetic diets 18.4 g 17.4 g better 5%
Fat Lower fat means lower calorie density 1.9 g 1.9 g about the same
Fiber More fibre improves fullness and digestion 3.2 g better 1.6 g 50%
Sugar Less sugar means a gentler blood-sugar response 1.3 g 0.2 g better 85%
"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 109 for Matar Pulao — about 6% fewer calories for the same weight on your plate. That does not make Matar Pulao a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Matar Pulao

Matar Pulao is the stronger protein source, with 3.9 g per 100 g against 3.5 g for Palak Khichdi. To match that from Palak Khichdi you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Matar Pulao vs Palak Khichdi — common questions

Matar Pulao has more calories — about 109 kcal per 100 g compared with 102 kcal for Palak Khichdi.

Matar Pulao has more protein — 3.9 g per 100 g against 3.5 g for Palak Khichdi.

Palak Khichdi is the lighter choice at 102 kcal per 100 g against 109 for Matar Pulao — about 6% fewer calories for the same weight on your plate. That does not make Matar Pulao a bad food; it means the portion has to be smaller to fit the same calorie budget.

Matar Pulao is the stronger protein source, with 3.9 g per 100 g against 3.5 g for Palak Khichdi. To match that from Palak Khichdi you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 211 kcal and 7.4 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, Matar Pulao has 109 kcal and 3.9 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 Matar Pulao 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.