Nutritional Facts of Bohri Khichdi, Calories in Bohri Khichdi

by Tarla Dalal
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How many calories does one serving of Bohri Khichdi have?

One serving of Bohri Khichdi gives 189 calories. Out of which carbohydrates comprise 152 calories, proteins account for 25 calories and remaining calories come from fat which is 11 calories.  One serving of Bohri Khichdi provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Bohri Khichdi recipeStylish, peppy khichdi! Layer the brown rice khichdi with a simple onion, curds and red paste gravy to make a tongue-tickling delicacy. Serve hot with low fat curds to enjoy a totally scrumptious meal.

Is Bohri Khichdi healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Brown Rice : The glycemic indiex of brown rice is 20% lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantity. Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis and good for  your heart. Being a complex carbohydrate and low in GI. It is suitable for people on weight loss diet. See article is brown rice good for you

2. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

3. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

4. Toor Dal (tuvar dal, arhar dal, toovar dal) : Toor dal is rich in proteins, the building block of good health. High in fiberdiabetic and heart friendly. Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. Being an excellent source of fibre it helps in preventing and relieving gastric problems like constipation. See detailed benefits of toor dal

What's the problem?

Very little sugar is used, so not such a big deal. 

Can diabetics, heart patients and over weight individuals have Bohri Khichdi  ?

Yes, but in limited quantity. Brown rice being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis and good for  your heart. Toor dal is rich in proteins, the building block of good health and balance the carbs from rice.

Can healthy individuals have Bohri Khichdi ?

Yes. 

Bohri Khichdi is high in

1. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

2. Phosphorous Phosphorous works closely with calcium to build bones. 

3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

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 112 calories that come from Bohri Khichdi?

Walking (6 kmph) = 57 mins

Running (11 kmph) = 19 mins

Cycling (30 kmph) = 25 mins       

Swimming (2 kmph) = 32 mins

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

Value per serving% Daily Values
Energy189 cal9%
Protein6.3 g11%
Carbohydrates38 g13%
Fiber2.1 g8%
Fat1.2 g2%
Cholesterol0 mg0%
VITAMINS
Vitamin A118.4 mcg2%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.9 mg16%
Vitamin C2.1 mg5%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)16.6 mcg8%
MINERALS
Calcium91.4 mg15%
Iron1.3 mg6%
Magnesium69.3 mg20%
Phosphorus142 mg24%
Sodium26.2 mg1%
Potassium211.4 mg4%
Zinc0.9 mg9%
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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