Kichri

Dinner

Item Rating: 77/100

1 serving (200 grams) contains 250 calories, 8.0 grams of protein, 4.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		4.7 g	6%
	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	5.9 g	21%
	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

🍯 Low sugar

Source of Calories

Fat: 42 cal (14.5%)

Protein: 37 cal (12.9%)

Carbs: 211 cal (72.6%)

About Kichri

Kichri, also spelled khichdi, is a traditional South Asian dish originating from India. It is often made by cooking rice and lentils together, and may include spices, vegetables, or clarified butter (ghee) for additional flavor. Historically, it has been a staple comfort food due to its simplicity and versatility in preparation. Nutritionally, kichri is a balanced dish, providing a decent amount of carbohydrates, plant-based protein from lentils, and dietary fiber, alongside small amounts of calcium, iron, and vitamin C. With its gentle composition, it is often recommended for those recovering from illness or those seeking easily digestible meals. Depending on the recipe, its calorie count and macronutrient content may vary slightly. Kichri is known for being nourishing and digestive-friendly while offering warmth in cooler months, making it a popular choice across many South Asian households and diets worldwide.

Health Benefits

• Supports digestion due to its fiber content (2.5g per serving), which aids gastrointestinal health and regularity.
• Provides energy through complex carbohydrates (22.5g per serving), supporting sustained energy levels.
• Offers plant-based protein (4g per serving) from lentils, contributing to muscle maintenance and repair.
• Supplies iron (1mg per serving), supporting oxygen transport in the bloodstream and reducing fatigue risks.
• Contains vitamin C (5mg per serving), which enhances immunity and assists in collagen production.

Dietary Considerations

Allergens: Contains gluten (if made with certain grains), lentils (may be unsuitable for sensitive individuals)

Suitable for: Vegetarian, gluten-free (if made with rice)

Not suitable for: Low-carb diets, paleo diets

Selection and Storage

Store cooked kichri in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consuming and add water if needed to restore its consistency.

Common Questions About Kichri Nutrition

Is Kichri high in protein?

Kichri contains approximately 4 grams of protein per 1-cup serving (about 150 grams). While it is not particularly high in protein, it can be a good source of plant-based protein when combined with lentils and rice, making it a balanced and wholesome dish.

Can I eat Kichri on a keto or low-carb diet?

Kichri is not suitable for a keto or low-carb diet as it contains 22.5 grams of carbohydrates per 1-cup serving. The dish is primarily made of rice and lentils, which are carbohydrate-rich ingredients. It aligns better with balanced, vegetarian, or Ayurvedic diets.

What are the health benefits of eating Kichri?

Kichri is a nutrient-dense, easy-to-digest dish that is rich in complex carbohydrates, fiber (2.5g per serving), and plant-based protein. It is commonly used in Ayurveda to promote gut healing, cleanse the digestive system, and restore energy. However, due to its sodium content (150 mg per cup), those on low-sodium diets should consume it in moderation.

What is the recommended serving size of Kichri?

A typical serving size of Kichri is around 1 cup (150 grams), which provides 125 calories. This portion is often sufficient for a light meal. If using it as a main dish, consider pairing it with a side of vegetables or yogurt for a more complete meal.

How does Kichri compare to plain rice or lentils?

Kichri provides a more balanced nutrient profile compared to plain rice or lentils alone. While plain rice is mostly carbohydrates and lentils are protein-rich, combining them in Kichri offers a mix of 22.5g carbs, 4g protein, and 2g fat per serving. Additionally, Kichri is often seasoned with spices, making it more flavorful and digestively soothing compared to plain ingredients.

Data Sources & Scientific References