How Much Protein is in Khichu? Nutritional Breakdown and Variations

November 26, 2025 •

3 min read

A standard 100-gram serving of traditional rice Khichu contains approximately 2 to 2.5 grams of protein. This popular Gujarati snack is primarily carbohydrate-based, but its nutritional profile can vary significantly based on preparation and flour type.

Quick Summary

Khichu, a popular steamed Gujarati snack, is low in protein when made from rice flour. Variations using alternative flours can offer higher protein content.

Key Points

Low Protein: Traditional rice Khichu typically contains only 2-3 grams of protein per 100g serving.
Main Ingredient: Khichu is primarily made from rice flour, a carbohydrate-dense ingredient.
Variations Exist: Khichu made from yellow moong dal can contain significantly more protein (over 6 grams per serving).
Gluten-Free: Traditional rice Khichu is naturally gluten-free.
Digestibility: Khichu is considered an easily digestible snack due to its steamed preparation and spices like cumin.
Serving Suggestion: Increase protein by adding yogurt, peanut powder, or sesame seeds as toppings.

Khichu, also known as Papdi no Lot, is a beloved traditional Gujarati snack made from a steamed dough or porridge-like mixture of flour and water, seasoned with cumin, green chilies, and an alkaline salt called papad khar. While delicious and easy to digest, its primary ingredient is typically rice flour, which is not a significant source of protein. This makes understanding how much protein is in khichu crucial for those monitoring their macronutrient intake.

Understanding the Nutritional Profile of Khichu

Traditional Khichu is predominantly a carbohydrate dish. It is made by adding flour to boiling water seasoned with spices and a pinch of edible alkaline salt (papad khar) to create a soft, sticky dough that is then steamed.

Protein Content in Traditional Rice Khichu

For a typical serving of Khichu made from rice flour, the protein content is relatively low. On average:

Per 100 grams: Approximately 2 to 2.5 grams of protein.
Per Serving (e.g., 1 small cup): This might range from 2 grams to 4 grams, depending on the exact serving size and added ingredients like oil or masala.

This low value is expected, as rice flour (the main ingredient) is not a protein-rich grain. The protein present comes mostly from the rice itself and minor additions like cumin seeds and sesame seeds.

Impact of Ingredients on Protein Levels

The nutritional value of Khichu can change significantly based on the type of flour used and accompanying ingredients. While the traditional version is rice-based, variations exist that boost the protein content.

Comparison Table: Protein in Different Khichu Types


Type of Khichu	Main Ingredient(s)	Estimated Protein (per 100g/serving)	Key Differences in Protein Source
Traditional Rice Khichu	Rice Flour, Spices	2 - 2.5 grams	Primarily from rice
Yellow Moong Dal Khichu	Yellow Moong Dal, Spices	~6.2 grams (per serving)	High protein from lentils (dal)
Nachni (Ragi) Khichu	Ragi Flour, Spices	~5.8 grams (per serving)	Ragi (finger millet) is more protein-rich than rice
Mixed Flour Khichu	Rice, Bajra, Moong Dal	Varies (Higher than rice only)	Combination of grains and pulses

Ways to Enhance Khichu's Protein

If you are looking to make Khichu a more protein-rich meal, consider these options:

Use Dal Flour: Incorporating yellow moong dal flour or chickpea flour (besan) into the mixture can significantly increase the protein.
Replace Rice Flour: Opt for flours like Ragi (finger millet) or Bajra (pearl millet), which have higher protein profiles than rice.
Add Protein-Rich Toppings: Serving Khichu with groundnut powder (peanut powder), roasted sesame seeds, or a side of yogurt (curd) adds extra protein.

Health Benefits and Dietary Considerations

Khichu is generally considered a light and easily digestible snack, particularly when served hot. It is a popular street food in Gujarat and often consumed during the monsoon season.

Key Health Aspects:

It is naturally gluten-free if made purely with rice flour or other gluten-free millets like ragi.
The addition of cumin (jeera) and carom seeds (ajwain) aids digestion.
While low in protein, it is high in carbohydrates, providing quick energy. The fat content is typically low unless large amounts of oil or ghee are added during or after preparation.

Conclusion

Khichu is a delicious and traditional Gujarati snack, but it is not a primary source of protein. A standard serving of rice Khichu contains only about 2-3 grams of protein. For individuals seeking higher protein options, exploring variations made with lentil or millet flours, or adding protein-rich accompaniments, is recommended. Enjoy Khichu as a light, flavorful, and easily digestible snack, but balance it with other protein sources in your diet. For more detailed nutritional information on Indian cuisine, you can explore resources like Tarla Dalal's website.

Frequently Asked Questions

The main ingredient in traditional Gujarati Khichu is rice flour, which is cooked with water, cumin seeds, and papad khar (alkaline salt) to form a steamed dough.

A typical 100-gram serving of traditional rice Khichu contains approximately 2 to 2.5 grams of protein.

Yes, you can make high-protein Khichu by using alternative flours such as yellow moong dal flour, chickpea flour (besan), or ragi (finger millet) flour instead of or in combination with rice flour.

Khichu is considered a relatively healthy, light, and easily digestible snack, especially if prepared with minimal oil. It provides carbohydrates for energy but is low in protein and fiber unless modified.

'Papad no Lot' is another name for Khichu, which literally translates to 'dough for papad' in Gujarati. This is because the same steamed dough is often used to make sun-dried rice papads.

Traditional Khichu made from rice flour is naturally gluten-free. However, variations made with wheat flour would contain gluten.

You can increase Khichu's nutritional value by adding ingredients like chopped vegetables during cooking, or by topping it with roasted sesame seeds, peanut powder, or a side of protein-rich yogurt before eating.