How many calories are in 1 plate of khichdi? And how to reduce them

December 9, 2025 •

4 min read

A standard serving of plain dal khichdi, a comforting dish of rice and lentils, is typically around 320 calories. However, the exact calorie count for 1 plate of khichdi can vary significantly depending on the serving size, the type of ingredients used, and the amount of added ghee or oil. This versatile dish can range from a light, low-calorie meal to a much heavier one with richer additions.

Quick Summary

This guide details the calorie content of a typical khichdi serving, breaks down how different ingredients impact the total, and provides practical advice for modifying the recipe to suit weight loss goals or nutritional preferences. It covers the variations in calorie count, from minimal-fat versions to richer, ghee-laden recipes, offering a comprehensive overview of this staple meal.

Key Points

Standard Calories: A typical 260g plate of dal khichdi contains approximately 320 calories.
Fat is Key: The amount of added ghee or oil is a major factor, with richer versions containing up to 362 calories or more.
Ingredient Impact: The type of grain (rice vs. millet), the dal-to-rice ratio, and the addition of vegetables or peanuts all alter the final calorie count.
Lighter Alternatives: Making khichdi with less fat, using millets, and adding more vegetables can significantly lower the calories.
Not all Khichdi is Low-Cal: Sabudana khichdi, often prepared with peanuts and potatoes, can be much higher in calories, sometimes exceeding 485 kcal per serving.
For Weight Loss: Khichdi can be excellent for weight loss when made with minimal oil and a higher proportion of fiber-rich ingredients.
Full of Nutrients: Beyond calories, khichdi offers a balanced mix of carbs, protein, and fiber, especially when dal and rice are combined.

Understanding Khichdi's Caloric Profile

Khichdi is a deeply rooted comfort food across the Indian subcontinent, cherished for its simplicity and easy digestibility. At its core, it is a wholesome blend of rice and lentils (dal), but this base can be transformed with a wide array of additional ingredients, each contributing to the final calorie count. The portion size, choice of grains, type and amount of fat, and optional vegetables or nuts all play a role in determining how many calories are in 1 plate of khichdi.

A standard serving, often cited as approximately 260 grams, can be a moderate 320 calories. However, one household's 'plain' khichdi might differ vastly from another's. A simple moong dal and rice preparation with minimal oil will be on the lower end of the calorie spectrum, while a rich masala khichdi with generous amounts of ghee and spices will be considerably higher. For instance, a basic khichdi without added fat might fall in the 200–250 calorie range per cup, whereas one with a dollop of ghee could increase that to 312–362 calories.

Factors Influencing Khichdi Calories

Several key factors determine the calorie content of your khichdi. Awareness of these can help you better manage your nutritional intake.

Fat Content: This is one of the most significant variables. Adding a large dollop of ghee or excessive oil can dramatically increase the calorie count. A single tablespoon of ghee can add over 100 calories. Using minimal oil or non-stick cookware is an effective way to keep calories low.
Grain Choice: The type of grain used as a base influences the nutritional profile. While rice is standard, using millets like bajra or foxtail millet can introduce more fiber and complex carbohydrates, potentially lowering the glycemic load and sometimes the calorie count depending on the recipe.
Lentil Type: Different dals have slightly varying nutritional values. Moong dal is a common choice and offers a balanced nutrient profile. The proportion of dal to rice also matters; a higher dal-to-rice ratio increases protein and fiber while potentially lowering the overall carbohydrates.
Added Vegetables: Incorporating vegetables such as peas, carrots, or spinach not only boosts the fiber, vitamin, and mineral content but also increases the volume of the dish without adding a significant number of calories.
Toppings and Accompaniments: Serving khichdi with extras like fried onions, papad, or extra ghee will increase the calories. Choosing plain yogurt (dahi) or a fresh salad instead is a healthier option.

Comparison of Khichdi Varieties

The following table illustrates the caloric differences between various popular types of khichdi per typical serving, highlighting how ingredient choices affect the total.


Khichdi Type	Key Ingredients	Approximate Calories (Per Serving)	Calorie Influencers
Plain Dal Khichdi	Rice, moong dal, minimal spices & oil	200–250 kcal	Minimal fat usage, basic rice and lentil ratio.
Dal Khichdi (with ghee)	Rice, moong dal, spices, ghee	312–362 kcal	Added ghee, which significantly increases fat and calories.
Masala Khichdi	Rice, assorted lentils, vegetables, spices, oil/ghee	230–350+ kcal	Contains vegetables and a mix of lentils; calorie count depends on oil/ghee quantity.
Millet Khichdi	Millet (like bajra), dal, vegetables	~210 kcal	Uses lower-calorie millet instead of rice, boosting fiber.
Sabudana Khichdi	Tapioca pearls, peanuts, potatoes, ghee	486–655+ kcal	High in carbohydrates from sabudana, often prepared with significant oil, ghee, and peanuts.

How to Create a Healthier Khichdi

For those aiming for a lower-calorie, more nutrient-dense meal, several adjustments can be made to the traditional recipe. A lighter, healthier version can still be delicious and satisfying.

Here are a few ways to prepare a low-calorie khichdi:

Use a greater proportion of lentils to rice. For example, a 1:2 ratio of rice to dal helps increase protein and fiber while reducing carbohydrates.
Replace white rice with a whole grain alternative like brown rice, millets (like bajra, ragi), or even cracked wheat (daliya). This increases fiber content, aiding satiety and digestion.
Load up on vegetables. Adding a variety of vegetables such as carrots, beans, and peas will bulk up your plate with vitamins and fiber without excessive calories.
Limit the use of oil and ghee. Use just a teaspoon for tempering the spices rather than adding a large dollop at the end.
Serve with low-fat accompaniments. Opt for a side of plain yogurt or a fresh cucumber and tomato salad instead of papad or fried toppings.

Conclusion

While a single plate of khichdi can vary in calorie count, a standard dal khichdi often contains around 320 calories. This number is highly customizable, making khichdi an incredibly versatile and healthy meal option. By controlling the ingredients—opting for more dal, using whole grains, adding vegetables, and minimizing fat—you can significantly reduce the calorie count while maintaining its nutritional value and delicious taste. Khichdi remains a fantastic option for a weight-conscious and health-focused diet.

For more detailed nutritional information and recipe variations, visit reliable cooking and nutrition sites like Tarla Dalal at tarladalal.com.

Frequently Asked Questions

The average calorie count for a standard 260g plate of dal khichdi is approximately 320 calories, but this can vary depending on the preparation and ingredients.

Yes, adding ghee significantly increases the calorie count of khichdi. A plain version might have 200-250 calories, while one with ghee could range from 312 to 362 calories.

Yes, khichdi can be excellent for weight loss if prepared with minimal oil and a high ratio of lentils and vegetables. It's high in protein and fiber, which promotes satiety.

To reduce calories, use less oil or ghee, add more vegetables, increase the dal-to-rice ratio, and consider using millets or brown rice as an alternative grain base.

Using millets instead of rice can lower the calorie count and increase the fiber content of khichdi. For example, a millet khichdi might have around 210 calories per serving.

Sabudana khichdi is often higher in calories due to the starchy tapioca pearls, and because it is frequently made with a generous amount of oil, ghee, peanuts, and potatoes.

Yes, khichdi is a balanced meal, providing a good mix of carbohydrates from rice and protein from lentils. Adding vegetables boosts its nutritional value with extra fiber, vitamins, and minerals.