How many calories are in 1 cup of khichdi? Find out the calorie count

November 20, 2025 •

4 min read

According to nutritional data, a standard one-cup serving of plain khichdi typically contains between 200 and 300 calories. The exact figure for how many calories are in 1 cup of khichdi depends heavily on the specific ingredients and preparation methods used.

Quick Summary

The calorie count for a single cup of khichdi varies based on ingredients, fat content, and cooking method. Plain versions are generally lower in calories compared to those with added ghee or richer additions. Adjusting the recipe can significantly impact its overall calorie and nutritional profile.

Key Points

Calorie Range: A 1-cup serving of plain khichdi typically contains 200-300 calories.
Ghee Impact: Adding ghee can significantly increase the calorie count, potentially adding over 100 calories per serving.
Ingredient Variations: The type of rice, lentil, and the addition of vegetables all affect the final calorie total.
Weight vs. Volume: Calorie density can vary; a denser, thicker cup will have more calories than a watery one.
Healthier Options: Substituting rice with millet or adding more vegetables can lower the calorie density and increase fiber.
Adjustable for Diet: Khichdi can be easily adapted for weight loss by minimizing fat and maximizing vegetables and protein.

The calorie content of a 1-cup serving of khichdi is not a fixed number; it's a dynamic value that changes with every variation of the recipe. The base recipe of rice and lentils provides a foundational calorie count, but additions like ghee, oil, vegetables, and different types of grains can alter this significantly. A standard, plain khichdi can fall in the 200–300 calorie range per cup, but this can climb higher with richer additions.

Factors Influencing the Calorie Count of Khichdi

Ingredients

Type of Lentil (Dal): Different lentils have slightly different nutritional profiles. Moong dal is a common choice and contributes protein and fiber. The calorie contribution from the lentil component is relatively consistent across most recipes, but the quantity used will change the final tally.
Type of Rice/Grain: While white rice is traditional, some opt for brown rice or alternative grains like millet. Millet-based khichdi can offer a different nutritional profile, sometimes with lower calories or higher fiber.
Fat Content (Ghee/Oil): This is one of the biggest determinants of a khichdi's calorie count. A generous dollop of ghee can add 50-100 calories or more to a single serving. Khichdi made with minimal oil will always be lower in calories than one with more fat.
Vegetables: Adding vegetables like carrots, peas, and beans increases the fiber and nutrient content while diluting the overall calorie density. Vegetable khichdi tends to be lower in calories per serving compared to richer, plainer versions.
Spices and Seasonings: While most spices and seasonings are low in calories, they add flavor that can make a lower-calorie khichdi more satisfying.

Cooking Method

Water Content: Cooking khichdi with more water can make it lighter and lower in calories per volume, as the water adds weight but no calories. A thicker, denser khichdi will be more calorie-dense per cup.
Cooking Fat: Sautéing spices and ingredients in a moderate amount of ghee or oil will increase the calorie count. Skipping this step or using less fat can result in a healthier, lower-calorie version.

Portion Size and Weight

Weight vs. Volume: A 'cup' of khichdi can vary in weight depending on its consistency. A dense, thick cup of khichdi will have more ingredients and therefore more calories than a lighter, more watery one. Nutritional information is often provided based on weight (e.g., a 200g serving) rather than volume.

Comparison Table: Calorie Breakdown of Khichdi Variations


Khichdi Type	Approx. Calories per Cup (200g-260g)	Notes
Plain Khichdi (Minimal Fat)	~200-250 kcal	Made with rice and moong dal, little to no oil or ghee.
Moong Dal Khichdi	~259 kcal	A specific recipe focusing on moong dal, standard oil.
Mixed Vegetable Khichdi	~229 kcal	Lower calorie density due to added vegetables, higher fiber.
Khichdi with Ghee	~312-362 kcal	The addition of 1-2 tablespoons of ghee significantly increases the fat and calorie content.
Millet Khichdi	~210 kcal	Millet replaces rice, often lower in calories and higher in fiber.
Sabudana Khichdi	~262 kcal	A different type of khichdi with higher carbohydrates from tapioca pearls.

Tips for Making a Healthier Khichdi

For those looking to keep their calorie intake in check while enjoying this nutritious comfort food, here are some actionable tips:

Reduce the Ghee: Ghee is a major contributor to the calorie count. Reducing the amount used for tempering or skipping it entirely can save a significant number of calories.
Add More Vegetables: Increasing the proportion of fibrous vegetables like carrots, beans, and peas will add nutrients and make the dish more filling with fewer calories.
Increase the Dal-to-Rice Ratio: Using more lentils than rice will increase the protein and fiber content, promoting satiety and a better macronutrient balance.
Choose High-Fiber Grains: Opting for millets or brown rice over white rice can increase fiber and provide a lower glycemic index, which is beneficial for blood sugar control.
Use Low-Calorie Spices: Spices like turmeric, cumin, and ginger add flavor and health benefits without increasing the calorie load.

Conclusion

While a definitive answer to how many calories are in 1 cup of khichdi is difficult due to recipe variations, a general range of 200-300 kcal is a reliable estimate for a standard, minimally-fatted serving. The ultimate calorie content is directly tied to the ingredients and preparation method. By controlling the amount of fat and increasing vegetables or the dal-to-rice ratio, you can create a wholesome, satisfying, and low-calorie meal that remains a cornerstone of nutritious Indian comfort food.

You can find more detailed nutritional information and healthy recipe variations on reputable sites like this one.

More Khichdi Recipes

Classic Moong Dal Khichdi: The most common and simple variation, made with rice and split moong lentils.
Masala Khichdi: A spicier, more flavorful version that includes a variety of Indian spices and sometimes added vegetables.
Palak (Spinach) Khichdi: A healthy and green variant that incorporates the nutritious benefits of spinach.
Bajra (Millet) Khichdi: A gluten-free and fibrous alternative, often enjoyed in regions where millets are a staple.
Dal Khichdi (Toor Dal): Uses toor dal instead of moong dal, offering a different flavor and texture profile.

Frequently Asked Questions

Yes, khichdi can be excellent for weight loss, especially when prepared with minimal oil or ghee and a high proportion of vegetables and lentils. Its high fiber and protein content promotes satiety, helping you feel full longer.

To make a lower-calorie version, use less ghee or oil, add more vegetables, and increase the ratio of lentils to rice. Opting for high-fiber grains like millet or brown rice can also help.

Khichdi with ghee typically has a higher calorie count, often ranging from 312 to 362 calories per cup, depending on the amount of ghee used.

Yes, but only slightly. Different lentils have minor variations in their nutritional values. The ratio of lentils to rice and the amount of fat used are much more significant factors in determining the total calorie count.

Vegetable khichdi generally has a slightly lower calorie count per serving than plain khichdi because the added vegetables increase volume and fiber without adding significant calories. A cup of vegetable khichdi is often around 229 kcal, while a plain version can be higher.

Yes, millet khichdi can be lower in calories compared to traditional rice khichdi, and it also offers a higher fiber content, making it a healthy alternative.

Yes, khichdi is widely regarded as a healthy and balanced meal. It is easy to digest, gluten-free, and provides a good balance of carbohydrates, protein, and fiber, especially when made with a moderate amount of fat.