Matar Pulao vs Vegetable Khichdi

Per 100 g, Matar Pulao has 109 kcal and 3.9 g protein, while Vegetable Khichdi has 143 kcal and 5.6 g protein.

Matar Pulao

109
kcal per 100 g
3.9 g protein

Vegetable Khichdi

143
kcal per 100 g
5.6 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 Vegetable Khichdi Difference
Calories Fewer calories for the same weight 109 kcal better 143 kcal 24%
Protein More protein helps with fullness and muscle 3.9 g 5.6 g better 30%
Carbs Lower carbs suits low-carb and diabetic diets 18.4 g better 19.6 g 6%
Fat Lower fat means lower calorie density 1.9 g better 4.6 g 59%
Fiber More fibre improves fullness and digestion 3.2 g better 2.5 g 22%
Sugar Less sugar means a gentler blood-sugar response 1.3 g better 3.7 g 65%
"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?

Matar Pulao

Matar Pulao is the lighter choice at 109 kcal per 100 g against 143 for Vegetable Khichdi — about 24% fewer calories for the same weight on your plate. That does not make Vegetable Khichdi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Vegetable Khichdi

Vegetable Khichdi is the stronger protein source, with 5.6 g per 100 g against 3.9 g for Matar Pulao. To match that from Matar Pulao you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Matar Pulao vs Vegetable Khichdi — common questions

Vegetable Khichdi has more calories — about 143 kcal per 100 g compared with 109 kcal for Matar Pulao.

Vegetable Khichdi has more protein — 5.6 g per 100 g against 3.9 g for Matar Pulao.

Matar Pulao is the lighter choice at 109 kcal per 100 g against 143 for Vegetable Khichdi — about 24% fewer calories for the same weight on your plate. That does not make Vegetable Khichdi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Vegetable Khichdi is the stronger protein source, with 5.6 g per 100 g against 3.9 g for Matar Pulao. To match that from Matar Pulao you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 252 kcal and 9.5 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 Matar Pulao has the edge, mainly on calorie density. Per 100 g, Matar Pulao has 109 kcal and 3.9 g protein, while Vegetable Khichdi has 143 kcal and 5.6 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 Vegetable 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.