Across India · Main meal
Khichdi
Also called dal khichdi, moong dal khichdi, khichri, pongal-style khichdi, masala khichdi
Rice and split moong dal cooked together to a soft porridge with onion, tomato, ginger, cumin and turmeric. A comforting one-pot meal that is easy to digest.
The short answer
Khichdi has about 410 kcal in a regular serving (1 bowl, about 400 g), with 14.4 g of protein and 6.4 g of fibre. It rates 3.0/5 (moderate fit) for weight management: it is low in calories for its weight and a regular serving is a modest portion, but it is low in protein for its calories.
Reviewed by Deepu Oommen on 23 Oct 2026 · How we review
- Calories per serving
- 410 kcal
- 1 bowl (about 400 g)
- For weight management
- 3.0 / 5Rated 3 out of 5. Moderate fit for weight management
- Protein and fibre
- 14.4 g · 6.4 g
- per serving
- Brisk walking
- About 1 hr 20 min
- uses similar energy (70 kg adult)
What's in khichdi?
Raw weights for one serving (1 bowl, about 400 g), from the standard recipe
- Rice, 43 g
- Moong dal, 43 g
- Ghee, 11 g
- Onion, 17 g
- Ginger, 2 g
- Green chilli, 1 g
- Tomato, 43 g
How is khichdi made?
Preparation 14 min · Cooking 19 min
- 1Rinse the rice and moong dal until the water runs clear and drain them.
- 2Heat ghee in a cooker and fry cumin, bay leaf, ginger and hing, then add onion and green chilli until golden.
- 3Add tomato, turmeric and salt and cook for 3 to 4 minutes.
- 4Stir in the rice and dal and fry for a few minutes.
- 5Add water, close the lid and cook until both are very soft and porridge-like.
- 6Add hot water if it is too thick, and serve topped with a little ghee.
Khichdi nutrition
| Nutrient | Per serving (1 bowl, about 400 g) | Per 100 g |
|---|---|---|
| Energy | 410 kcal | 102 kcal |
| Protein | 14.4 g | 3.6 g |
| Carbohydrate | 59.6 g | 14.9 g |
| Fat | 12 g | 3 g |
| Fibre | 6.4 g | 1.6 g |
Calculated from a standard recipe (based on a recipe by Swasthi's Recipes: Khichdi Recipe (Moong Dal Khichdi), serves 2) using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values for the raw ingredients, divided by the weight of the cooked dish (929 g for the whole recipe). Salt and dry spices are left out. The regular serving is the average portion in three chefs' recipes: Swasthi's Recipes, Khichdi Recipe (Moong Dal Khichdi) 464 g, Hebbar's Kitchen, Moong Dal Khichdi 417 g and Sanjeev Kapoor, Dal Khichdi 313 g. Food composition: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad. How we calculate nutrition facts. Home and restaurant versions vary with the oil, rice and portion used.
Is khichdi good for weight management?
It rates 3.0/5, a moderate fit, because it is low in calories for its weight and a regular serving is a modest portion, but it is low in protein for its calories.
- Calories per gram (35% of the rating)1.02 kcal · 88/100
- Protein per 100 kcal (25% of the rating)3.5 g · 35/100
- Fibre per 100 kcal (20% of the rating)1.6 g · 52/100
- Portion (20% of the rating)410 of 550 kcal (main meal) · 76/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have khichdi
- Add carrot, beans, peas or spinach for more fibre
- Use less ghee on top and serve with a bowl of curd
- Make it with more dal and less rice for extra protein
- Keep to one bowl and add a salad
Common questions about khichdi
How many calories are in khichdi?
About 410 kcal in 1 bowl, about 400 g, or 102 kcal per 100 g.
Is khichdi good for weight management?
It rates 3.0/5, a moderate fit: it is low in calories for its weight and a regular serving is a modest portion, but it is low in protein for its calories. See the lighter ways to have it on this page.
How much protein is in khichdi?
About 14.4 g in 1 bowl, about 400 g, which is 3.5 g for every 100 kcal.
How much walking uses the energy in khichdi?
About 1 hr 20 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Is khichdi good for weight management?
Khichdi is filling and gentle, with protein from the dal. A bowl of about 400 g gives around 410 kcal here, so it works as a full meal rather than a side.
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Compare it in:Rice dishesDal dishes
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.