Rice dishes
Calories in Khichdi
One bowl of khichdi has about 327 kcal, with 9.9 g of protein, 57.6 g of carbohydrate and 5.8 g of fat. The figure is from the Indian Nutrient Databank and describes a bowl cooked from 60 g of raw rice, 20 g of moong dal and 5 g of ghee. A smaller bowl, or a thinner khichdi, has fewer calories.
Nutrition in 1 bowl of khichdi
| Nutrient | 1 bowl of khichdi | 2 bowls of khichdi |
|---|---|---|
| Energy | 327 kcal | 654 kcal |
| Protein | 9.9 g | 19.8 g |
| Carbohydrate (available) | 57.6 g | 115.2 g |
| Total fat | 5.8 g | 11.6 g |
| Dietary fibre | 4.9 g | 9.8 g |
| Sugars | 0.7 g | 1.4 g |
Of this energy, about 72% comes from carbohydrate, 16% from fat and 12% from protein.
1 bowl of khichdi is about 15% of the daily energy requirement of a sedentary adult man and 20% of a sedentary adult woman's (ICMR-NIN, 2020).
For comparison, ICMR-NIN's Dietary Guidelines for Indians list 1 cup at about 200 kcal.
These figures are from the Indian Nutrient Databank (INDB), which calculates each dish from a standard recipe using Indian food composition data. They describe that recipe and that serving: a larger portion, or more oil, ghee or sugar, gives more. Source: Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition. 2024;8(7):103790 (Indian Nutrient Databank, INDB).
What this figure covers
The recipe cooks 60 g of raw rice and 20 g of moong dal with 5 g of ghee, which is one teaspoon, and counts the result as one bowl. That is a meal-sized bowl, not a small katori on the side. The same grain can fill bowls of very different sizes, because khichdi may be cooked thick and dry or loose and soupy; added water changes the volume and not the calories. ICMR-NIN's Dietary Guidelines for Indians list khichdi at about 200 kcal for 1 cup. The two figures describe different amounts: a cup of soft khichdi holds less rice and dal than this bowl, and the ghee added may differ too.
Carbohydrate supplies 72% of the energy, fat 16% and protein 12%. The rice gives most of the carbohydrate; the moong dal gives some too, and is the reason the bowl has 9.9 g of protein, more than a plate of plain pulao or jeera rice in the same recipe set. With 60 g of rice to 20 g of dal, though, this is still a rice dish with dal in it and not the other way round. The teaspoon of ghee is nearly all the fat. At 327 kcal it is the lightest of the 13 rice dishes compared here; sabudana khichdi, which shares only the name, is 508 kcal.
What goes into one serving
The recipe INDB analysed makes 1 bowl. These are its main ingredients; spices, salt and water are left out.
| Ingredient | In the recipe | In 1 bowl of khichdi |
|---|---|---|
| Rice | 60 g | 60 g |
| Green gram (moong) | 20 g | 20 g |
| Ghee | 5 g | 5 g |
What changes the number
- 01
Ghee, in the pot and on top
The recipe has 5 g of ghee. A teaspoon of ghee is about 45 kcal, and khichdi is often served with a spoonful melting on top: one extra teaspoon makes the bowl 372 kcal and two make it 417 kcal.
- 02
How much dal to rice
More dal for the same total grain barely changes the calories but raises the protein and fibre. A khichdi made with equal parts rice and moong is a more filling bowl than this recipe for about the same energy.
- 03
Thick or thin
Water is free. A loose khichdi cooked with extra water fills a bigger bowl from the same rice and dal, so a cup of thin khichdi carries fewer calories than a cup of thick one. Measure by the raw grain per person, not by the ladle.
- 04
Vegetables and accompaniments
Carrot, peas, lauki or spinach cooked in add fibre and little energy. The traditional partners add more: papad if fried, pickle for salt, kadhi or curd for protein. None is included in the figure.
How khichdi compares
Other dishes of the same kind, one serving each, lightest first. Serving sizes differ, so read the serving before the number.
| Dish | One serving | Energy (kcal) | Protein (g) |
|---|---|---|---|
| Khichdi | 1 bowl of khichdi | 327 | 9.9 |
| Jeera Rice | 1 plate of jeera rice | 366 | 6.7 |
| Mutton Biryani | 1 plate of mutton biryani | 396 | 15.3 |
| Curd Rice | 1 plate of curd rice | 423 | 12.4 |
| Egg Fried Rice | 1 plate of egg fried rice | 424 | 14.2 |
| Plain Pulao | 1 plate of plain pulao | 432 | 7.2 |
| Tamarind Rice | 1 plate of tamarind rice | 477 | 9.5 |
| Vegetable Pulao | 1 plate of vegetable pulao | 496 | 11.9 |
| Sabudana Khichdi | 1 bowl of sabudana khichdi | 508 | 7.4 |
| Matar Pulao | 1 plate of matar pulao | 514 | 18.4 |
| Vegetable Biryani | 1 plate of vegetable biryani | 527 | 9.5 |
| Vangi Bath | 1 plate of vangi bath | 538 | 15.4 |
| Lemon Rice | 1 plate of lemon rice | 563 | 13.6 |
In a meal and in a day
One bowl is about 15% of a sedentary man's daily energy requirement and 20% of a woman's, a light main meal. It has 9.9 g of protein and 4.9 g of fibre, decent for a rice dish but modest for a whole lunch or dinner, which is why curd, kadhi or a vegetable alongside makes sense. Two bowls come to 654 kcal and 19.8 g of protein. Khichdi is often eaten during illness or after a heavy day because it is soft and plain; that is a matter of comfort and ease, not of any special property.
Ways to keep it lighter
- Cook it loose with extra water so a full bowl uses less rice and dal.
- Use equal parts moong dal and rice for more protein and fibre in the same bowl.
- Add lauki, carrot, peas or spinach to the pot for bulk.
- Stop at one measured teaspoon of ghee, and have curd in place of fried papad.
Before you rely on the number
Khichdi has a light reputation, and by the bowl it earns it, but the ghee decides how light. Fat is 16% of the energy here with a single teaspoon, and most of the 5.8 g of fat is the ghee, which is largely saturated. Two more teaspoons take the bowl from 327 kcal to 417 kcal. Anyone following a diet for diabetes, cholesterol or a digestive illness should use the portions and fat allowance their doctor or dietitian has given.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
Khichdi: common questions
How much protein is in a bowl of khichdi?
About 9.9 g, which is 12% of its energy. The 20 g of moong dal provides a large part of it. Two bowls give 19.8 g. Raising the share of dal, or eating the khichdi with curd or kadhi, increases the protein of the meal.
How many calories are in 100 g of khichdi?
The source gives a bowl, not a 100 g weight: 327 kcal for a bowl cooked from 60 g of raw rice and 20 g of moong dal. Cooked khichdi can be thick or watery, so its calories per 100 g swing widely with the water added. Half a bowl is 164 kcal.
Why do some sources say khichdi has 200 kcal?
ICMR-NIN's guideline figure is about 200 kcal for 1 cup. The 327 kcal here is for a larger, meal-sized bowl built on 60 g of rice and 20 g of dal with a teaspoon of ghee. A cup is a smaller serving, and recipes differ in ghee, so both figures can be right for what they measure.
Is khichdi good for weight loss?
It is the lightest rice dish in this set and easy to make more filling with vegetables and extra dal, so it fits well. A bowl is still 327 kcal before ghee on top, papad and pickle. Losing weight depends on how the whole day adds up, and the khichdi helps only as part of that.
The recipe, the ingredients and related reading
Vegetable Khichdi (Rice & Lentil Comfort Dish)
The recipe on this site, step by step.
Rice: nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Green gram (moong): nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Which Dal Has the Most Protein? Raw, Cooked and per Katori
The portion-by-portion answer, in the NNWA journal.
Calories in a Bowl of Rice: White, Brown, and Does Rice Make You Fat?
The portion-by-portion answer, in the NNWA journal.
Is Ghee Good for You? Cholesterol, Heart Health and Weight Loss
The portion-by-portion answer, in the NNWA journal.
Indian food calorie counter
Add up a whole plate in rotis, katoris and cups.
Calories in every dish
All the cooked dishes, with calories per serving.
Learn to read a plate
Certification in Nutrition
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