Palak Khichdi Calories & Nutrition (पालक खिचड़ी)

Palak Khichdi has 204 calories per 1 bowl (102 kcal per 100 g)

Rice Dishes Health Rating: 7/10 Best time: Dinner
204 kcal

Palak Khichdi Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
100 g 100 g 102 kcal 3.5 g 17.4 g 1.9 g
1 katori 150 g 153 kcal 5.2 g 26 g 2.9 g
1 bowl standard 200 g 204 kcal 6.9 g 34.7 g 3.8 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Palak Khichdi to your thali See the total calories of your whole meal.
Nutrition Facts — Palak Khichdi (per 1 bowl)
Nutrient Per serving Per 100 g % DV*
Calories 204 kcal 102 kcal 10%
Protein 6.9 g 3.5 g 14%
Carbohydrates 34.7 g 17.4 g 12%
Fat 3.8 g 1.9 g 6%
Fiber 3.1 g 1.6 g 12%
Sugar 0.4 g 0.2 g 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 6.9 g · 14%
Carbs 34.7 g · 69%
Fat 3.8 g · 17%
Burn it off

Minutes of activity to burn 204 kcal (70 kg adult):

Brisk walking 44 min
Cycling 29 min
Running 22 min
Yoga 58 min

Is Palak Khichdi good for weight loss?

Yes — a good choice

Palak Khichdi carries roughly 102 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 Palak Khichdi good for muscle gain?

Mainly an energy food

Palak Khichdi provides about 3.5 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 3.4 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 Palak Khichdi

Stick to one plate and add raita or salad on the side for fibre and protein. Adding extra vegetables to the rice lowers the calories per spoonful.

About Palak Khichdi

Moong dal khichdi cooked with pureed spinach for a green, nutrient-rich meal.

Frequently asked questions about Palak Khichdi

1 bowl palak khichdi (200 g) contains approximately 204 calories, along with 6.9 g protein, 34.7 g carbohydrates and 3.8 g fat.

1 bowl palak khichdi (200 g) mein lagbhag 204 calorie aur 6.9 g protein hota hai. Isme 34.7 g carbs aur 3.8 g fat bhi hota hai.

1 कटोरा पालक खिचड़ी (200 ग्राम) में लगभग 204 कैलोरी और 6.9 ग्राम प्रोटीन होता है। इसमें 34.7 ग्राम कार्बोहाइड्रेट और 3.8 ग्राम फैट भी होता है।

100 g of Palak Khichdi contains about 102 calories, 3.5 g protein, 17.4 g carbs and 1.9 g fat.

Yes — a good choice. Palak Khichdi carries roughly 102 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.

Palak 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.

Palak Khichdi provides roughly 17.4 g of carbohydrates and 0.2 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.

Palak Khichdi is best eaten at dinner.

For a 70 kg adult, burning the roughly 204 calories in 1 bowl palak khichdi takes brisk walking for about 44 minutes, or cycling for about 29 minutes, or running for about 22 minutes, or yoga for about 58 minutes.

Compare Palak Khichdi with other foods

Palak Khichdi vs Mushroom Pulao Palak Khichdi vs Vegetable Khichdi Palak Khichdi vs Curd Rice Palak Khichdi vs Hare Chane ka Pulao Palak Khichdi vs Jeera Rice

Similar foods in Rice Dishes

Mushroom Pulao

311 kcal

Vegetable Khichdi

286 kcal

Curd Rice

489 kcal

Hare Chane ka Pulao

434 kcal

Jeera Rice

203 kcal

Lemon Rice

441 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

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: 30 October 2026

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