1 serving (300 grams) contains 250 calories, 10.0 grams of protein, 5.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
200.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.0 g | 5% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 400.0 mg | 17% | |
| Total Carbohydrates | 32.0 g | 11% | |
| Dietary Fiber | 4.0 g | 14% | |
| Sugars | 1.6 g | ||
| protein | 8.0 g | 16% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 32.0 mg | 2% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 160.0 mg | 3% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Dal khichdi
Dal Khichdi is a traditional Indian dish made primarily with rice, lentils, and select spices. It has origins in Indian cuisine and is often described as comfort food due to its simplicity and versatility. Rich in carbohydrates from rice and plant-based protein from lentils, Dal Khichdi offers a balanced nutritional profile. It is typically mildly spiced, making it easy on the palate and digestible, which contributes to its status as a popular meal across India. Many variations exist, incorporating vegetables and ghee for additional nutrients or flavor enhancements. A serving of Dal Khichdi offers fiber, essential amino acids, vitamins like folate (from lentils), and minerals such as magnesium and iron, making it both nutritious and satiating.
Health Benefits
- Supports digestive health due to high dietary fiber from lentils and vegetables.
- Rich in plant-based protein from lentils, which aids muscle repair and overall growth.
- Provides complex carbohydrates through rice for sustained energy release.
- Contains folate and iron from lentils, promoting healthy red blood cell production.
- Low in fat with potential heart health benefits when prepared with minimal oil.
Dietary Considerations
Selection and Storage
Store cooked Dal Khichdi in an airtight container in the refrigerator for up to 2 days; reheat thoroughly before consumption. Keep dry lentils and rice in cool, dry spaces for longer shelf life.
Common Questions About Dal khichdi Nutrition
Is Dal Khichdi high in protein?
Dal Khichdi is a moderate source of protein, primarily due to the lentils (dal) used in its preparation. A typical serving (1 cup, approx. 200 grams) contains around 8-10 grams of protein, making it a good option for vegetarians seeking plant-based protein.
Can I eat Dal Khichdi on a keto diet?
Dal Khichdi is not suitable for a keto diet as it contains significant amounts of carbohydrates from rice and lentils. A single serving can have 35-40 grams of carbs, exceeding the limits of a standard ketogenic meal plan.
What are the health benefits of Dal Khichdi?
Dal Khichdi is highly nutritious and easy to digest, making it ideal for promoting gut health. It is rich in fiber, vitamins like B-group vitamins and folate, and minerals such as iron and magnesium, essential for energy and immune support. However, its carb content can be high for those monitoring glucose levels.
How much Dal Khichdi should I eat in one serving?
A standard portion of Dal Khichdi is usually 1 cup (200-250 grams), which provides a balanced amount of energy, about 250-300 calories. For meal planning, pair with a side of vegetables or yogurt to ensure a complete nutritional profile.
How does Dal Khichdi compare to plain rice and lentils cooked separately?
Dal Khichdi is a more wholesome dish than eating plain rice and lentils separately, as it often includes added spices like turmeric and cumin, which have anti-inflammatory and digestion-enhancing properties. Preparing them together also enhances flavor and makes it easier to digest.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
