1 serving (200 grams) contains 250 calories, 8.0 grams of protein, 5.0 grams of fat, and 45.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 52.9 g | 19% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 2.4 g | ||
| protein | 9.4 g | 18% | |
| 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 Khichadi
Khichadi is a traditional Indian dish made by combining rice, lentils, and sometimes vegetables, cooked together to create a wholesome and comforting meal. Found across Indian households, it is particularly popular for its simplicity, versatility, and ease of digestion. A staple of Indian cuisine, khichadi is often regarded as a healing food and is widely included in diets for convalescence due to its low-fat and nutrient-dense profile. With approximately 125 calories per serving, it contains moderate amounts of carbohydrates, dietary fiber, protein, and small amounts of fat, along with essential micronutrients like iron, calcium, and vitamin C.
Health Benefits
- Supports digestive health through its 2g fiber content which aids in regular bowel movements.
- Provides plant-based protein (4g per serving), contributing to muscle repair and maintenance.
- Contains iron (1mg per serving), which supports healthy red blood cell function and prevents anemia.
Dietary Considerations
Selection and Storage
Store cooked khichadi in an airtight container in the refrigerator, consuming within 2-3 days. Reheat gently with added water or stock to restore its texture.
Common Questions About Khichadi Nutrition
Is khichadi high in protein?
Khichadi contains 4 grams of protein per 100-gram serving, making it a modest source of protein. While it may not be high in protein alone, it becomes a complete protein source when combined with complementary foods like yogurt or a side of legumes.
Can I eat khichadi on a keto diet?
Khichadi is not suitable for a keto diet as it contains 22.5 grams of carbohydrates per 100 grams, which is too high for the low-carb restrictions of a ketogenic diet. It is better suited for balanced or high-carb diets.
What are the health benefits of eating khichadi?
Khichadi is a highly nutritious dish that is easy to digest, making it excellent for gut health. It provides 125 calories per 100 grams and contains essential nutrients like fiber (2 grams) and protein, while being low in fat (2.5 grams). Its simplicity makes it suitable for people recovering from illnesses or needing a light, wholesome meal.
What is the recommended portion size for khichadi?
A typical serving of khichadi is around 200-250 grams, providing about 250-300 calories. This portion size ensures a balanced intake of carbs, proteins, and fiber, particularly when paired with vegetables or a side of curd for added nutrition.
How does khichadi compare to plain rice in terms of nutrition?
Compared to plain rice, khichadi is more nutritionally balanced because it combines lentils and rice, offering more protein (4 grams vs. 2-3 grams per 100 grams of rice) and fiber (2 grams vs. 0.4 grams). Khichadi also contains less sugar and higher sodium due to added seasonings, making it a more wholesome meal option.
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.
