1 serving (200 grams) contains 150 calories, 5.0 grams of protein, 2.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 35.3 g | 12% | |
| Dietary Fiber | 5.9 g | 21% | |
| Sugars | 2.4 g | ||
| protein | 5.9 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 235.3 mg | 5% | |
* 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 Daliya khichdi
Daliya Khichdi, a traditional Indian dish, is a wholesome and mildly spiced porridge made from broken wheat (daliya) combined with lentils, vegetables, and aromatic spices. It is a staple in Indian cuisine, revered for its simplicity, versatility, and nutritional value. Daliya is rich in dietary fiber, complex carbohydrates, and essential nutrients like magnesium and iron, while lentils provide a good source of plant-based protein. The addition of vegetables enhances its vitamin and mineral profile, making it a balanced, nutrient-dense meal. Due to its high fiber and protein content, Daliya Khichdi is often considered a healthy option for weight management and digestion, and it can be modified for different dietary needs with ease.
Health Benefits
- Supports digestive health due to its high dietary fiber content, aiding regular bowel movements.
- Contributes to maintaining energy levels with complex carbohydrates that are digested slowly, preventing blood sugar spikes.
- Rich in plant-based protein from lentils, which aids muscle repair and overall body functions.
- Helps in iron intake, especially beneficial for preventing anemia, as both daliya and lentils are good sources of dietary iron.
- Contains magnesium, which supports bone health and proper muscle function.
Dietary Considerations
Selection and Storage
Store cooked Daliya Khichdi in an airtight container in the refrigerator for up to 2 days. Reheat thoroughly before consumption, adding a splash of water if required to regain the consistency.
Common Questions About Daliya khichdi Nutrition
Is Daliya Khichdi high in protein?
Daliya Khichdi is a moderate source of protein, primarily because of the daliya (broken wheat) and any lentils used in the preparation. A cup of cooked Daliya Khichdi typically provides around 5-7 grams of protein, depending on added ingredients like vegetables or legumes.
Can I eat Daliya Khichdi on a low-carb or keto diet?
Daliya Khichdi is not suitable for a keto diet as daliya (broken wheat) is high in carbohydrates, with approximately 40-45 grams of carbs per cup of cooked daliya. However, it may fit into a balanced low-carb diet if consumed in moderation and paired with protein-rich sides.
What are the health benefits of Daliya Khichdi?
Daliya Khichdi is rich in dietary fiber, which supports digestive health and helps in managing blood sugar levels. It also provides essential nutrients like B vitamins, iron, and magnesium. Additionally, it is low in saturated fat, making it heart-health-friendly when cooked with minimal oil or ghee.
What is the recommended portion size for Daliya Khichdi?
A typical recommended portion size of Daliya Khichdi for adults is 1 to 1.5 cups, depending on individual calorie needs. This size provides around 150-200 calories and is ideal for a light, balanced meal when paired with a side of yogurt or salad.
How does Daliya Khichdi compare to rice-based khichdi?
Daliya Khichdi is nutritionally denser than rice-based khichdi, offering higher fiber and B vitamins due to the whole grain nature of daliya. While rice-based khichdi has a softer texture and faster cooking time, Daliya Khichdi provides sustained energy and supports better digestion because of its complex carbohydrates.
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.
