Oats khichdi

Breakfast

Item Rating: 76/100

1 serving (200 grams) contains 150 calories, 5.0 grams of protein, 3.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		3.5 g	4%
	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	4.7 g	16%
	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		176.5 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

🍯 Low sugar

Source of Calories

Fat: 31 cal (16.0%)

Protein: 23 cal (12.0%)

Carbs: 141 cal (71.9%)

About Oats khichdi

Oats Khichdi is a wholesome dish originating from Indian cuisine, typically made with oats, lentils, vegetables, and aromatic spices. It is a fusion of the traditional khichdi recipe, incorporating oats as the main ingredient for a healthier twist. Oats are a rich source of soluble fiber, particularly beta-glucan, which helps maintain heart health. Lentils complement the dish with plant-based proteins and essential amino acids, while vegetables add vitamins and minerals like vitamin C, potassium, and magnesium. This dish is low in saturated fat and provides sustained energy due to the complex carbohydrates found in oats. It is popularly consumed as a comforting and nutritious meal suitable for people across various dietary preferences.

Health Benefits

• Supports heart health due to beta-glucan fiber in oats, which helps lower LDL cholesterol levels.
• Promotes stable blood sugar levels with complex carbohydrates and a low glycemic index from oats and lentils.
• Improves digestion as oats and lentils are rich in dietary fiber, aiding gut health and regular bowel movements.

Dietary Considerations

Allergens: Contains gluten (if oats are not certified gluten-free)

Suitable for: Vegetarian, diabetic-friendly

Not suitable for: Gluten-free (unless certified oats are used), low-carb diets

Selection and Storage

Store cooked khichdi in an airtight container in the refrigerator for up to 2-3 days. Reheat thoroughly before consumption, adding a little water to restore its texture.

Common Questions About Oats khichdi Nutrition

Is Oats Khichdi a good source of protein?

Oats Khichdi contains a moderate amount of protein, primarily from oats and lentils if included. A typical serving (1 cup) provides approximately 6-8 grams of protein, depending on the recipe. Pairing it with additional protein sources like tofu or yogurt can enhance its nutritional profile.

Can I eat Oats Khichdi on a keto diet?

Oats are relatively high in carbohydrates, with roughly 27 grams of carbs per half-cup of dry oats, making Oats Khichdi unsuitable for strict keto diets. It may be acceptable for a less restrictive low-carb diet if consumed in very limited portions.

What are the health benefits of Oats Khichdi?

Oats Khichdi is rich in dietary fiber, which supports healthy digestion and helps regulate blood sugar levels. It also contains essential micronutrients like magnesium, zinc, and B vitamins, which contribute to overall health. However, individuals with gluten sensitivity should ensure they use certified gluten-free oats.

What is the recommended serving size for Oats Khichdi?

A recommended serving size for Oats Khichdi is approximately 1 cup, which contains around 150-250 calories depending on additional ingredients. This portion helps maintain balanced calorie intake while providing nutrients like fiber and protein.

How does Oats Khichdi compare to traditional rice-based khichdi?

Oats Khichdi is lower in calories and higher in fiber compared to traditional rice-based khichdi. Oats have a lower glycemic index than white rice, making them a better option for blood sugar control. However, rice-based khichdi may be more suitable for individuals seeking a higher calorie meal.

Data Sources & Scientific References