Khichdi Calories & Nutrition

Khichdi has 200 calories per 1 bowl (100 kcal per 100 g)

Healthy Foods Health Rating: 9/10 Best time: Lunch/Dinner
200 kcal

Khichdi Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Khichdi broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 100 kcal 3.5 g 16 g 2.3 g
1 katori 150 g 150 kcal 5.3 g 24 g 3.4 g
1 bowl standard 200 g 200 kcal 7 g 32 g 4.5 g
1 plate 250 g 250 kcal 8.8 g 40 g 5.6 g
2 katori 300 g 300 kcal 10.5 g 48 g 6.8 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Khichdi (per 1 bowl)
Nutrient Per serving Per 100 g % DV*
Calories 200 kcal 100 kcal 10%
Protein 7 g 3.5 g 14%
Carbohydrates 32 g 16 g 11%
Fat 4.5 g 2.3 g 7%
Fiber 3 g 1.5 g 12%
Sugar 1 g 0.5 g 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 7 g · 14%
Carbs 32 g · 65%
Fat 4.5 g · 21%
Burn it off

Minutes of activity to burn 200 kcal (70 kg adult):

Brisk walking 43 min
Cycling 29 min
Running 21 min
Yoga 57 min

Is Khichdi good for weight loss?

Yes — a good choice

Khichdi carries roughly 100 kcal per 100 g, which is moderate for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Khichdi good for muscle gain?

Mainly an energy food

Khichdi provides about 3.5 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 3.5 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Khichdi

Perfect recovery food when ill. Add ghee for fat-soluble vitamin absorption. Include vegetables for fiber. Easy to digest.

About Khichdi

Rice and lentil one-pot meal is one of the most balanced Indian comfort foods. Easy to digest, nutritious, and provides complete protein.

Frequently asked questions about Khichdi

1 bowl (200 g) contains approximately 200 calories, along with 7 g protein, 32 g carbohydrates and 4.5 g fat.

100 g of Khichdi contains about 100 calories, 3.5 g protein, 16 g carbs and 2.3 g fat.

2 katori works out to roughly 300 calories and 10.5 g of protein in total.

Yes — a good choice. Khichdi carries roughly 100 kcal per 100 g, which is moderate for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Khichdi contains about 3.5 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Khichdi provides roughly 16 g of carbohydrates and 0.5 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Khichdi is best eaten at lunch/dinner.

For a 70 kg adult, burning the roughly 200 calories in 1 bowl khichdi takes brisk walking for about 43 minutes, or cycling for about 29 minutes, or running for about 21 minutes, or yoga for about 57 minutes.

Compare Khichdi with other foods

Khichdi vs Oats Khichdi vs Sprouts Salad Khichdi vs Vegetable Soup

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 17 August 2026

This page is for general information only and is not medical advice. See our disclaimer.