How many calories does moong dal khichdi have?

December 3, 2025 •

4 min read

While the exact calorie count varies, a standard 200g serving of plain moong dal khichdi contains approximately 250-300 calories. The total depends heavily on factors like the dal-to-rice ratio, the amount of ghee or oil used, and any additional vegetables. This beloved comfort food is not only easy to digest but can also be a nutritious, low-calorie meal with the right preparation.

Quick Summary

This article explores the calorie content of moong dal khichdi, analyzing factors influencing its nutritional profile like serving size and ingredients. It provides insights into making a healthier version and its role in a balanced diet.

Key Points

Standard Serving Calories: A medium cup (200g) of plain moong dal khichdi typically has between 250 and 300 calories.
Key Calorie Drivers: The amount of ghee or oil used is the most significant factor affecting the total calorie count, with a single tablespoon adding over 100 kcal.
Ingredient Ratio Matters: A higher ratio of moong dal to rice increases the protein and fiber content, making the meal more filling and lower in net calories.
Healthy Modifications: To reduce calories, use minimal oil, add plenty of vegetables for bulk and nutrients, and consider using millets instead of rice.
Digestive Comfort: Moong dal khichdi is highly praised in Ayurveda for being easy to digest, making it ideal for recovery from illness or sensitive stomachs.
Weight Management Tool: High in protein and fiber, khichdi helps increase satiety, curb cravings, and supports a healthy metabolism, making it effective for weight loss.
Nutrient-Rich Meal: It provides complex carbohydrates for sustained energy and is packed with essential vitamins and minerals, especially with added vegetables.

Understanding the Calorie Count in Moong Dal Khichdi

Moong dal khichdi is a staple in many Indian households, cherished for its simplicity and nutritional value. It's a forgiving dish, and its nutritional content, particularly the calorie count, is highly customizable. A basic recipe of rice and split moong dal with minimal oil can be a low-calorie, gut-friendly meal, while a richer preparation with generous amounts of ghee and spices can significantly increase the calorie load. For example, a single serving can range from as low as 200-250 calories without ghee to over 350 calories with added fats.

To accurately determine how many calories does moong dal khichdi have, you must consider the core components and preparation methods. The primary ingredients are rice and moong dal, both of which contribute to the calorie count. Cooked rice contains roughly 130 calories per 100g, while cooked moong dal provides about 100-200 calories per cup, depending on the portion. The main calorie influencer, however, is often the tempering, or tadka, which can include ghee or oil. One tablespoon of ghee alone adds over 100 calories.

Factors Affecting Khichdi's Calorie Content

The final caloric value of your moong dal khichdi is not a fixed number. Several variables play a crucial role:

Ingredient Ratio: A khichdi with a higher proportion of moong dal to rice will be richer in protein and fiber, making it more satiating and potentially lower in net calories compared to a rice-heavy version.
Amount of Ghee/Oil: This is the most significant factor. Rich, comfort-style khichdi often uses several tablespoons of ghee, while a diet-friendly version can be made with just a teaspoon of oil or none at all.
Added Vegetables: Incorporating fiber-rich vegetables like carrots, peas, and beans adds bulk and nutrients without substantially increasing the calorie count, making the meal more filling.
Serving Size: A medium-sized cup (around 200g) is often considered a standard serving. Adjusting this portion is key for managing calorie intake.
Accompaniments: What you serve with your khichdi also matters. High-calorie sides like papad, pickle, or a rich raita can quickly add hidden calories.

Comparison of Khichdi Variations


Khichdi Type	Key Ingredients	Calorie Profile (per standard cup)	Ideal For
Plain Moong Dal Khichdi	Rice, Moong Dal, Water, minimal spices	~200-250 kcal (minimal fat)	Detox diets, recovery from illness
Rich Ghee Khichdi	Rice, Moong Dal, Spices, Generous Ghee	~312-362 kcal (with ghee)	Comfort food, gaining weight
Vegetable Khichdi	Rice, Moong Dal, Mixed Vegetables, spices	~250-300 kcal (with minimal oil)	Weight management, balanced diet
Millet Khichdi	Millet, Moong Dal, Spices	Lower in carbs, higher in fiber than rice versions	Weight loss, diabetic-friendly

Tips for a Healthier, Low-Calorie Moong Dal Khichdi

Creating a diet-friendly version of this classic dish is straightforward. The goal is to maximize fiber and protein while minimizing unnecessary fat and excess carbohydrates. Here are some actionable steps:

Increase Dal-to-Rice Ratio: Use more moong dal than rice. This boosts the protein and fiber content, which increases satiety and supports metabolism.
Control the Fat: Use a teaspoon of oil instead of tablespoons of ghee for the tempering. You can also skip the fat-based tempering and simply add a dollop of yogurt on the side for a cooling effect.
Load up on Vegetables: Adding vegetables like carrots, peas, spinach, and beans bulks up the meal with fiber, vitamins, and minerals without a significant calorie increase.
Choose Whole Grains: For an even healthier twist, replace white rice with millet or brown rice, which have a lower glycemic index and higher fiber content.
Mind Your Portion: A standard serving is key. Avoid overeating by sticking to a single cup and filling the rest of your plate with a fresh salad or roasted vegetables.
Mindful Toppings: While ghee is traditional, consider other low-calorie toppings like fresh cilantro, a squeeze of lemon juice, or a side of low-fat curd to add flavor without excess calories.

The Ayurvedic Perspective and Other Health Benefits

Beyond its calorie count, moong dal khichdi is highly regarded in Ayurveda. It is considered "tridoshic," meaning it helps balance the three doshas (Vata, Pitta, and Kapha), and is known for its incredible digestive benefits.

Digestive Health: The soft-cooked combination of rice and moong dal is gentle on the digestive system, making it an excellent meal for those recovering from illness, the elderly, or those with a sensitive stomach. The fiber content aids in smooth bowel movements and prevents constipation.

Metabolic Boost: The high protein and fiber content of moong dal helps regulate blood sugar levels, keeping you full for longer and controlling cravings. This makes it a great addition to a weight management diet.

Nutrient Profile: Moong dal khichdi provides a good source of complex carbohydrates for energy, along with essential vitamins and minerals like iron, magnesium, and B vitamins. The inclusion of turmeric adds anti-inflammatory and antioxidant properties.

Conclusion

So, how many calories does moong dal khichdi have? The short answer is that a standard, moderately prepared serving contains around 250-300 calories, but this can be adjusted significantly based on ingredients and preparation. For those aiming for weight loss or a lighter meal, focusing on a higher dal-to-rice ratio, using minimal fat, and adding plenty of vegetables can create a nutritious and satisfying low-calorie meal. Ultimately, whether it's a simple, soothing meal for digestion or a hearty, spiced-up comfort food, moong dal khichdi remains a versatile and wholesome dish. For those interested in deeper nutritional information about pulses, the USDA FoodData Central database offers comprehensive data.

Frequently Asked Questions

Yes, moong dal khichdi can be excellent for weight loss, especially when prepared with a higher dal-to-rice ratio, minimal oil, and plenty of vegetables. Its high protein and fiber content promote satiety, which helps control your overall calorie intake.

To make a lower-calorie version, reduce the amount of ghee or oil in the tempering. Increase the proportion of moong dal and add low-calorie vegetables like spinach, carrots, and peas to increase volume and fiber without a significant calorie increase.

The calorie difference is substantial. A standard cup of plain moong dal khichdi can be around 200-250 calories, while the same serving with a generous amount of ghee can have approximately 312-362 calories, as one tablespoon of ghee adds over 100 calories alone.

Yes, it is very easy to digest. It's often recommended for people with sensitive stomachs, children, and the elderly. The combination of rice and split moong lentils is gentle on the digestive system and is a staple in Ayurvedic detox and recovery meals.

Diabetics can eat moong dal khichdi, as it has a low glycemic index, especially when made with a higher dal-to-rice ratio, minimal fat, and with added fiber-rich vegetables. The protein and fiber help in stabilizing blood sugar levels.

You can add a variety of healthy ingredients to enhance flavor and nutritional value. Consider adding vegetables like green beans, peas, and spinach, or using spices such as cumin, turmeric, and ginger for additional benefits.

The cooking method primarily affects calorie content through the amount of oil or ghee used. Pressure cooking typically requires less fat than pan-frying the tempering. Cooking with minimal fat or oil is the best way to keep the calorie count low.