Sabudana khichdi

Breakfast

Item Rating: 69/100

1 serving (150 grams) contains 250 calories, 3.0 grams of protein, 8.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		71.4 g	25%
	Dietary Fiber	3.2 g	11%
	Sugars	3.2 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		31.7 mg	2%
Iron		1.6 mg	8%
Potassium		238.1 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: 114 cal (27.3%)

Protein: 19 cal (4.6%)

Carbs: 285 cal (68.1%)

About Sabudana khichdi

Sabudana Khichdi is a popular dish in Indian cuisine, particularly consumed during fasting periods in Maharashtra and other parts of India. It is primarily made from sabudana (tapioca pearls), peanuts, and spices. Sabudana is a carbohydrate-rich food made from cassava root starch, making it an excellent source of quick energy. The dish is often cooked with minimal oil and includes ingredients like green chilies, cumin seeds, and lemon juice, lending it a balanced flavor. While high in carbohydrates, the addition of peanuts provides protein and healthy fats, making it a relatively balanced meal. Sabudana contains negligible fiber and protein, so it is often paired with curd or vegetables to improve its nutritional profile.

Health Benefits

• Provides a quick energy boost due to its high carbohydrate content (88 grams per 100 grams of raw tapioca pearls).
• Contains magnesium, which supports muscle function and energy production (8% of the Recommended Daily Intake per 100 grams of uncooked sabudana).
• Peanuts included in the dish offer healthy monounsaturated fats and plant-based protein, aiding in muscle repair and heart health.

Dietary Considerations

Allergens: Contains peanuts, tree nuts (if used as garnish)

Suitable for: Gluten-free diet, vegetarian diet, vegan diet (if no ghee is used)

Not suitable for: Low-carb diet, low-glycemic index diet due to high carbohydrate content

Selection and Storage

Soak sabudana in water for 4-5 hours before preparation for optimal texture. Store in an airtight container in a cool, dry place and away from moisture.

Common Questions About Sabudana khichdi Nutrition

Is Sabudana Khichdi high in protein?

Sabudana Khichdi is relatively low in protein, as the main ingredient, tapioca pearls (sabudana), contains minimal protein (less than 1 gram per 100 grams). Adding peanuts and yogurt can boost the protein content slightly. To make it more protein-rich, you can include legumes or tofu.

Can I eat Sabudana Khichdi on a keto diet?

Sabudana Khichdi is not suitable for a keto diet due to its high carbohydrate content. Tapioca pearls have approximately 88 grams of carbs per 100 grams, making it incompatible with the low-carb requirements of keto diets.

What are the health benefits or concerns of eating Sabudana Khichdi?

Sabudana Khichdi is a good source of quick energy due to its high carbohydrate content, making it ideal for fasting or energy replenishment. However, it is low in fiber and other essential nutrients, so excessive consumption can lead to blood sugar spikes and may not support balanced nutrition if eaten frequently.

What is the recommended portion size for Sabudana Khichdi?

A recommended portion size for Sabudana Khichdi is about 1 cup (roughly 150 grams), which can provide around 200-250 calories depending on the preparation. Pair it with protein or fiber-rich sides to create a more balanced meal.

How does Sabudana Khichdi compare to other fasting foods like rice dishes?

Compared to rice dishes, Sabudana Khichdi is higher in carbs but lighter on protein and fiber, making it easier to digest. While rice provides some micronutrients like magnesium, sabudana is almost purely a starch. Choose Sabudana Khichdi for quick energy during fasting but balance with nutritious sides.

Data Sources & Scientific References