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Khichdi Calories: Is It Good for Weight Loss?

Khichdi is a comfort food made in many Indian households. Click here to learn about Khichdi calories and whether it is good for weight loss.

5 min read
Khichdi Calories: Is It Good for Weight Loss?

Khichdi (porridge) is made with a combination of rice and lentils such as green, yellow, or red split lentils and is considered the tastiest and healthiest of Indian dishes. Since it has a light yet wholesome taste and diversity of adaptations, you can eat it all year round. However, what makes khichdi healthy, light, and wholesome? Let’s find out.

How Many Calories Are There in One Serving of Khichdi?

There are a total of 320 calories in khichdi in a single serving (weighing 260 g). Of these calories, 19% is provided by protein, 68% by carbohydrates, and 13% by fat. In total, khichdi calories provide 16% of the daily calories needed by an adult eating a 2000 calorie diet.

Khichdi Nutrition

Total Fat 

Saturated Fat

Polysaturated Fat 

Monosaturated 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 Khichdi Calories (260 g) 

320 kcal

Book an appointment with our Nutritionist/Dieticians to get solutions that can aid your weight management journey.

How to Burn 320 Calories That Come From Khichdi?

The average person can burn more than 320 kcal per day by exercising, such as walking, cycling, running, etc. Following is the amount of time it would take for a 60 kg person to burn 320 kcal:

  • Walking (4 km/h): 85 minutes
  • Running (9.6 km/h): 30 minutes
  • Cycling (16 km/h): 44 minutes

Health Benefits of Khichdi

Having grown up eating khichdi when we were sick, most of us perceive it to be bland. However, it is regarded as an important part of an Ayurvedic diet since it contains macro-nutrients and essential minerals. There are various health benefits of khichdi.

1. Boosts Immunity

The Ayurvedic theory of Khichdi refers to it as 'tri doshic,' or having the ability to balance the three doshas (Vata, Pitta, Kapha) and is believed to have been consumed since the ancient ages. Healing and improving your immune system is attributed to it because it balances the energies of wind, fire, and water in your body.

2. Eases Digestion

Khichdi brings a lot of fibre which soothes the stomach and intestines, thus allowing for smooth digestion. When eating dense food items, you may experience intestinal irritation. However, this does not happen with khichdi, which is why doctors often recommend Khichdi to toddlers, elders, and those recovering from illness.

3. Cleanses Body

Eating khichdi helps to cleanse, detoxify, and remove oxidants from a person's body that are caused by unhealthy food. Although most people routinely drink different juices for the detoxification of their bodies, few realise how quickly your body can be detoxified with Khichdi.

Book an appointment with our Nutritionist/Dieticians to get solutions that can aid your weight management journey.

4. Controls Blood Sugar Levels

Khichdi's primary ingredient is lentils. As per studies, lentils can help individuals with diabetes by lowering their blood sugar levels by over 20 percent and improving their response to carbohydrates.

5. Is Gluten-free

People with celiac disease or gluten sensitivity will find that Khichdi is particularly beneficial since it is gluten-free. It is an ideal dish for people who avoid gluten for reasons of personal or practical preference.

6. Boosts Heart Health

A possible benefit of lentils is that they are rich in polyphenols, which may lower blood pressure and minimize the chances of heart attack and other cardiovascular problems.

7. Is Anti-inflammatory

A common ingredient in khichdi, turmeric is well known for its anti-inflammatory effects and contains an array of bioactive compounds that enhance the body's antioxidant capacity and improve cognitive ability. Also known to treat asthma, bronchial hyperactivity, runny noses, coughs, and sinusitis, and it may aid in the treatment of allergies, liver disorders, anorexia, and rheumatism.

8. Is Good for Babies

Khichdi is easy to prepare and is a safe, simple, and perfect food for babies to eat. It is gluten-free, easy to digest, and has natural laxative properties that help smooth bowel movements, especially when it is cooked with a little ghee.

Is Khichdi Good for Weight Loss?

Khichdi, made with any type of dal, is a well-balanced food with plenty of fibre, low in calories and fat, making it easy to digest. It helps your body stay full for a longer period, allowing you to consume less food and ultimately control your weight. Therefore, khichdi is an excellent dish to put in your diet if you’re on a weight loss journey.

However, you should take into consideration the type of khichdi you’re consuming and how much of which ingredient you’re putting in it. There are various ingredients other than dal that can be equally, more or less good for weight loss.

For instance, khichdi has another primary ingredient other than dal - rice, which is considered fattening, so most people avoid it when trying to lose weight. Even so, it should be included in your diet, just in moderation. Whenever you prepare khichdi, use more dal and less rice, keeping the portion sizes in mind. By adding vegetables, you can make it healthier and better for weight loss.

Also, sabudana khichdi might not be the best option when attempting to lose weight because its high calorie content may cause an imbalance in your diet, despite the high carbohydrate content. Other types of khichdi that are good for losing weight are oats khichdi, millets khichdi, corn khichdi, etc.

Book an appointment with our Nutritionist/Dieticians to get solutions that can aid your weight management journey.

Summing Up

Khichdi has numerous recipes and can be made with various ingredients. Each recipe comes with added benefits. However, khichdi is only beneficial as long as it is made traditionally and simply, without the addition of unhealthy oils and spices. Apart from that, people who have existing medical conditions should always consult with their doctors before introducing anything new into their diets.


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