Calories in Khichdi - Nutritional Facts and Health Benefits

Medically Reviewed by Dr. Aman Priya Khanna
Written by Charu Shrivastava, last updated on 16 December 2023| min read
Calories in Khichdi - Nutritional Facts and Health Benefits

Quick Summary

  • Khichdi is a healthy and nutritious dish that is low in calories and fat.
  • It is a good source of protein, carbohydrates, and fiber.
  • Khichdi can be a filling and satisfying meal that is perfect for weight loss or maintenance.

The calories in khichdi embody a tasteful union of delicacy and dietary value. The comforting flavours and simple preparation of khichdi tend to win over people. Calories in 1 bowl khichdi can give you a good balance of all the major nutrients. Due to its adaptability, you can alter the dish to suit personal tastes.

 Khichdi can be served as a hearty home-cooked dinner or as a component of a lavish holiday feast. It is a popular option due to its soothing flavour and easy-to-make procedure, but is khichdi effective for weight loss? And how many calories are in 1 bowl of khichdi? To find out, keep reading!

Khichdi: Origins and Significance

Khichdi has a long history and has been a staple of Indian cuisine for generations. The name 'khichdi' derives from the Sanskrit word 'khiccha,' which refers to a rice and legume dish. The meal has cultural importance and is generally connected with comfort, sustenance, and healing. This makes khichdi a popular choice for festivals, religious events, and times of illness.

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How Many Calories Are in Khichdi?

The number of calories in khichdi might vary depending on the precise components and proportions used in the dish. However, a single serving of 260 g of khichdi contains 320 calories. 

Please remember that this calorie count is an estimate and might vary based on factors such as the type of rice and lentils used, the amount of ghee or oil used, and any additional veggies or spices involved in the cooking.




Total Fat 

Saturated Fat

Polyunsaturated Fat 

Monounsaturated Fat

4.6 g 

2.4 g 

0.4 g 

1.3 g


163 mg 


564 mg 

Total Carbohydrates 

Dietary Fibre


55 g 

15 g

3.9 g


15 g 

Vitamin A

6% of the daily requirement

Vitamin C

4.5% of the daily requirement


5.1% of the daily requirement


23% of the daily requirement

Total Calories in Khichdi (260 g) 

320 kcal

Ingredients and Preparation of Khichdi

Khichdi is a nutritious and easily digestible meal routinely prepared in many homes. It is a one-pot meal that is traditionally cooked with rice and lentils. Listed below are the ingredients and preparation guidelines.


The main ingredients of khichdi are:

  1. Rice

  2. Lentils (such as moong dal, masoor dal, or toor dal)

  3. Water

This can be followed with various spices such as:

  1. Salt

  2. Cumin

  3. Turmeric

  4. Ginger

Vegetables can be added for extra taste and/or to raise the number of calories in khichdi. This includes:

  1. Peas

  2. Carrots

  3. Cauliflower

  4. Potatoes

  5. Spinach 

Calories in khichdi with Ghee (clarified butter) or oil are commonly used to improve the flavor. However, it can be eliminated for a vegan alternative.


  1. Separately rinse the rice and moong dal in water until the water runs clear. Soak them for around 15 to 20 minutes in water.

  2. Heat the ghee or oil in a pressure cooker or a large pot over medium heat.

  3. Allow the cumin seeds to sizzle for a few seconds in the hot ghee/oil.

  4. Sauté the chopped onions until they become translucent.

  5. Combine the diced tomatoes, ginger paste, turmeric powder, cumin powder, and salt in a mixing bowl. Cook until the tomatoes are tender and the oil separates.

  6. Add the mixed vegetables to the pot and sauté for a few minutes.

  7. Rinse and add the soaked rice and moong dal to the pot. Stir gently to mix it with the spices and vegetables.

  8. Pour in 3 cups of water and give it a complete stir.

  9. Cook the khichdi in a pressure cooker for 3-4 whistles on medium heat. Cook over medium-low temperature with the lid on until the rice and dal have become tender and mushy (about 20-25 minutes).

  10. If using a pressure cooker, allow the pressure to release once the khichdi is cooked naturally.

  11. Stir the khichdi gently to combine everything. If you like a thinner texture, add extra water to the mixture.

  12. Time to serve!

Nutritional Facts About Khichdi

Calories in Khichdi have various health benefits due to their nutritious and balanced content. Here are some of the most important health benefits of having khichdi:

  1. Complete Protein Source: The combination of rice and lentils in khichdi gives a complete protein supply. This makes it an excellent source of protein, especially for vegetarians and vegans.

  2. Easy to Digest: Khichdi is a light and readily digestible dish. This makes it ideal for individuals with digestive problems or those recovering from illness. The soft, mushy texture of khichdi relieves stomach distress.

  3. Balanced Carbohydrates: Khichdi contains complex carbohydrates derived from rice and lentils, which provide a constant energy flow. It helps to keep blood sugar levels stable. Moreover, it also keeps one feeling full and energised for extended periods.

  4. Rich in Fibre: The lentils used in khichdi are high in dietary fibre. Fibre assists digestion, promotes bowel regularity, and aids in the maintenance of a healthy gut.

  5. Nutrient-Rich: Khichdi comprises a variety of vegetables and spices. This provides critical vitamins, minerals, and antioxidants that promote general health and immunity.

  6. Low in Fat: Traditional khichdi recipes call for little ghee or oil, making it a low-fat meal selection. This is especially useful for people who want to maintain a healthy weight or minimise fat intake.

  7. Gluten-Free and Lactose-Free: Khichdi can be consumed by people who are gluten-intolerant or lactose intolerant. Please keep in mind this is only possible when there is no gluten or dairy involved. 

  8. Comforting and Hydrating: The calories in khichdi can bring relief during illness or while feeling under the weather. It can also be hydrating, particularly if served with a broth-like texture.

  9. Versatility: The calories in khichdi are easily customisable to suit individual tastes and nutritional preferences. To improve the flavour and nutritional profile, experiment with different veggies, herbs, and spices.

  10. Ideal for Fasting: Khichdi is commonly taken during fasting periods since it is light, nutritious, and satisfies the needs of a fasting diet.

How is Khichdi Good For Weight Loss?

Calories in khichdi can make it a beneficial food option for weight loss when incorporated into a balanced diet. Here's why khichdi can be good for weight loss:

  1. Low in Calories: When compared to many other traditional Indian dishes, there are lesser calories in 1 bowl of khichdi. This can help with weight loss since it allows you to eat a satisfying meal while consuming fewer calories.

  2. Satisfying: The combination of rice and lentils in khichdi delivers a balanced mix of carbohydrates and proteins. It can keep you full and prevent you from snacking on harmful foods.

  3. Customisable: Khichdi is adaptable and may be tailored to individual preferences and dietary requirements. To boost its nutritional value, add a variety of vegetables, herbs, and spices.

However, there are a few things to keep in mind:

  1. Portion Control: While khichdi is a healthy option, portion control is essential for weight loss. Even though there are low calories in khichdi, eating large servings can result in an excess of calories.

  2. Minimal Oil/Ghee: Use only a modest amount of ghee or oil during preparation to keep the calories in khichdi low.

  3. Limit Add-ons: Avoid fried toppings, thick sauces, and high-calorie accompaniments for your khichdi.

  4. Dietary Balance: While low calories in khichdi can be helpful for weight loss, it's also important to include a range of nutrient-rich meals. This will ensure that you're reaching your nutritional needs.

As with any weight loss strategy, it is best to seek the advice of a healthcare expert or a qualified dietitian. They will design a customised and long-term weight loss programme based on your specific demands and health objectives.


Khichdi is a delicious and healthy weight-reduction food that is high in complex carbohydrates, proteins, and fibre. Given the low amount of calories in Khichdi, it is a naturally low-fat dish that can aid in weight loss efforts. It can also help with health maintenance.

You can contact HexaHealth for reliable and up-to-date information on the number of calories in khichdi or any other food. HexaHealth provides a number of features pertaining to health, wellness, and nutrition. Visit HexaHealth's official website to discover more about their services, and book your consultation today!

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Frequently Asked Questions

The calories in khichdi might vary depending on the components and amounts used in the recipe. When made with cooked rice and lentils, there are 200-250 calories in one bowl of khichdi. This is without the addition of ghee or oil.


Typically, calories in one serving of khichdi range between 200 to 350. The exact calorie count, however, will vary depending on the recipe and the quantities of items used.


Typically, there are 200–250 calories in one cup of khichdi. However, depending on the particular recipe and the quantities of ingredients used, the precise calorie count may change.


Calories in khichdi with ghee normally come between 312 to 362. Depending on the particular recipe and the quantity of ghee used, the caloric content might vary.


Here are some nutritional facts and approximate calorie information for khichdi:

  1. Proteins: Lentils and rice together provide a good amount of protein.

  2. Carbohydrates: Provides complex carbohydrates from rice and lentils for sustained energy.

  3. Fibre: Consists of nutritional fibre from vegetables and lentils, which helps with digestion.

  4. Fat: Without ghee, the fat level is low; with ghee, it is moderate.

  5. Calories: Around 200 to 250 calories (without ghee)

  6. Calories with Ghee: Approximately 312 to 362 calories


Yes, Khichdi is good for weight loss because of its:

  1. Balanced nutrition

  2. High fibre content

  3. Low-calorie density


Here are some ways to reduce the calorie count in khichdi, especially when prepared with ghee:

  1. Reduce the Amount of Ghee

  2. Choose Low-Fat Ghee

  3. Use Less Rice

  4. Increase Vegetables

  5. Avoid High-Calorie Toppings

  6. Watch Portion Sizes

  7. Limit High-Calorie Lentils


Calories in one bowl of khichdi are normally 150 to 200. However, the exact calorie count will vary depending on the recipe and the quantities of ingredients used.


Yes, khichdi is a low-calorie diet option, especially when prepared without the addition of ghee or oil. It has approximately 200-250 calories per one-cup serving.


Yes, khichdi can be a part of a balanced diet for weight loss. Here's why:

  1. Nutritionally Balanced

  2. Low in Calories

  3. High in Fibre

  4. Easily Digestible

  5. Simple Preparation

  6. Customisable


Yes, khichdi has a significant protein content as they are cooked with lentils and rice. Lentils are a good plant-based protein source. Khichdi becomes a complete source of proteins when paired with rice, delivering all essential amino acids.


Eating khichdi on a daily basis can be part of a well-balanced and healthy diet, especially if it is made with a variety of ingredients. Khichdi is a nutritious and easily digested food that can provide various health benefits.


As one bowl of khichdi comprises around  200-250 calories without the addition of ghee or oil. So, without any additional fats, two bowls (2 cups) of khichdi would contain roughly 400-500 calories.


To burn approximately 320 calories that come from khichdi, you can engage in various activities like:

  1. Brisk Walking

  2. Jogging/Running

  3. Cycling

  4. Swimming

  5. Dancing

  6. Aerobics

  7. Strength Training


Khichdi offers several health benefits due to its nutritious and balanced composition. Here are some of its key health benefits:

  1. Complete Protein Source

  2. Easy to Digest

  3. Balanced Carbohydrates

  4. Rich in Fibre

  5. Nutrient-Rich

  6. Low in Fat


Khichdi can be an excellent supplement to a bodybuilding diet, especially when mixed with other high-protein, nutrient-dense foods. While khichdi is a nutritious alternative, it's crucial to remember that bodybuilding necessitates a well-balanced and diverse diet. It is essential to include a range of protein sources.


When prepared with the proper components and amounts, khichdi is unlikely to raise blood sugar levels dramatically. However, it is critical to consider the khichdi recipe ingredients as well as the quantity size.


Yes, khichdi can be a good option for a light and nutritious meal at night. Here's why:

  1. Digestibility

  2. Light Meal

  3. Comforting

  4. Hydrating


The three macronutrients—carbohydrates, protein, and fat—are all present in khichdi. All nine of the required amino acids are present in the complete protein that is made up of rice and lentils. As a result, khichdi is essentially a superfood.


Khichdi, as a part of a balanced and healthy diet, can contribute to managing cholesterol levels due to its nutritious composition. Several factors in khichdi may help in reducing cholesterol:

  1. Fibre Content

  2. Low in Saturated Fats

  3. Nutrient-Rich Ingredients

  4. Plant-Based Proteins

  5. Low Cholesterol Levels in Lentils


Yes, khichdi can benefit the liver, particularly if it is made with the proper components and in a balanced way.


Ayurveda, India's traditional system of medicine, regards khichdi as a nourishing and balancing food. It is frequently advised for a variety of therapeutic purposes. It is seen to be a simple yet effective meal for repairing and balancing the body.



All the articles on HexaHealth are supported by verified medically-recognized sources such as; peer-reviewed academic research papers, research institutions, and medical journals. Our medical reviewers also check references of the articles to prioritize accuracy and relevance. Refer to our detailed editorial policy for more information.

  1. Khichdi Recipe: How to make Khichdi Recipe for Makar Sankranti at Home | Homemade Khichdi Recipe - Times Food [Internet]. [cited 2023 Jul 26]. link
  2. Weight Loss Tips: How Healthy Is Khichdi? Here’s Why You Should Add Khichdi To Your Weight Loss Diet [Internet]. [cited 2023 Jul 26]. link
  3. How Khichdi can help with diabetes, weight loss, sleep: Ayurveda expert shares [Internet]. Hindustan Times. 2021 [cited 2023 Jul 26]. link

Updated on : 16 December 2023

Disclaimer: The information provided here is for educational and learning purposes only. It doesn't cover every medical condition and might not be relevant to your personal situation. This information isn't medical advice, isn't meant for diagnosing any condition, and shouldn't replace talking to a certified medical or healthcare professional.


Dr. Aman Priya Khanna

Dr. Aman Priya Khanna

MBBS, DNB General Surgery, Fellowship in Minimal Access Surgery, FIAGES

12 Years Experience

Dr Aman Priya Khanna is a well-known General Surgeon, Proctologist and Bariatric Surgeon currently associated with HealthFort Clinic, Health First Multispecialty Clinic in Delhi. He has 12 years of experience in General Surgery and worke...View More


Charu Shrivastava

Charu Shrivastava

BSc. Biotechnology I MDU and MSc in Medical Biochemistry (HIMSR, Jamia Hamdard)

2 Years Experience

Skilled in SEO and passionate about creating informative and engaging medical content. Her proofreading and content writing for medical websites is impressive. She creates informative and engaging content that educ...View More

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