Nutritional Facts of Barley and Moong Dal Khichdi, Calories in Barley and Moong Dal Khichdi

by Tarla Dalal
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Cooking Method
Pressure Cooker

How many calories does one serving of Barley and Moong Dal Khichdi have?

One serving of Barley and Moong Dal Khichdi gives 214 calories. Out of which carbohydrates comprise 140 calories, proteins account for 45 calorie and remaining calories come from fat which is 29 calories.  One serving of Barley and Moong Dal Khichdi provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Barley and Moong Dal Khichdi recipe. This is a great way to say bye to rice and yet enjoy Indian Khichdi. 

Is Barley and Moong Dal Khichdi healthy?

Yes,  Barley and Moong Dal Khichdi is healthy. Made from barley, yellow moong dal, olive oil, green chillies and spices. 

Let's understand the ingredients. 

What's good.

Barley (Jao) Barley is diabetic and pregnancy friendly. A high fiber diet for years has been paired with reduced risk of heart disease. The fiber (2.73 g) from barley helps reduce blood cholesterol levels. Additionally folate, potassium and magnesium also work together to support a healthy heart The B vitamins (thiamineriboflavin and niacin) along with magnesium and potassium have been identified in supporting nerve health and lowering high blood pressure. See here for detailed benefits of barley

Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal

Can diabetics, heart patients and over weight individuals have Barley and Moong Dal Khichdi ?

Yes, this Khichdi is very healthy. In fact highly recommended to diabetics and heart patients.
 
Can healthy individuals have Barley and Moong Dal Khichdi?

Yes, this is what you call a very healthy Khichdi. The fat used is olive oil which again is perfect. 

Barley and Moong Dal Khichdi is good for

1. Healthy Lifestyle

2. Weight Loss

Barley and Moong Dal Khichdi is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 
2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.
3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 
4. Phosphorous Phosphorous works closely with calcium to build bones. 
 
Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 214 calories that come from one serving of Barley and Moong Dal Khichdi?

Walking (6 kmph) = 1 hr 4 mins

Running (11 kmph) = 21 mins

Cycling (30 kmph) = 29 mins       

Swimming (2 kmph) = 37 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy214 cal11%
Protein11.3 g21%
Carbohydrates34.9 g12%
Fiber3.8 g15%
Fat3.2 g5%
Cholesterol0 mg0%
VITAMINS
Vitamin A42.9 mcg1%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.9 mg16%
Vitamin C0 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)57.2 mcg29%
MINERALS
Calcium33 mg6%
Iron1.8 mg9%
Magnesium50 mg14%
Phosphorus191.5 mg32%
Sodium11.9 mg1%
Potassium486 mg10%
Zinc1.3 mg13%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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