Nutritional Facts of Buckwheat and Sprouts Khichdi, Calories in Buckwheat and Sprouts Khichdi

by Tarla Dalal
This calorie page has been viewed 566 times

Course
Khichdi

Occasion & Party
Indian Party

Equipment
Pressure Cooker

How many calories does one serving of Buckwheat and Sprouts Khichdi have?

One serving of Buckwheat and Sprouts Khichdi gives 207 calories. Out of which carbohydrates comprise 144 calories, proteins account for 42 calories and remaining calories come from fat which is 21 calories.  One serving of Buckwheat and Sprouts Khichdi provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Buckwheat and Sprouts Khichdi recipeBuckwheat and Sprouts Khichdi, is light on the stomach, yet filling and nourishing. The aroma of this khichdi is irresistible, as it has been cooked with an appropriate selection of spices.

Is Buckwheat and Sprouts Khichdi healthy?

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

Let's understand the Ingredients.

What's good.

1. Buckwheat Buckwheat is a very good source of Iron and good to prevent anaemia. Rich in folate and good food for pregnant women. Buckwheat keeps your heart healthy and high in fibre and diabetic friendly. Buckwheat is a rich plant based source of protein and excellent option for Vegetarians. See here for 13 benefits of buckwheat

2. Sprouts ( mixed sprouts) Sprouts contain enzymes that aid digestion and are alkaline in nature. Sprouting increases the availability of proteins. For example, on sprouting, the protein content of moong increases by 30%.  On sprouting, the seed becomes a veritable nutrient factory with a greater concentration of Vitamin AVitamin CVitamin EVitamin K and B-complex. Sprouts are a good source of fibre , good for diabetic and heart friendly. See detailed health benefits of sprouts.

3. 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 Buckwheat and Sprouts Khichdi  ?

Yes, this is healthy but when having cereals such as jowar, bajra, buckwheat, ragi, oats and barley, it's best to have some low fat curds with it for diabetics to reduce the carbohydrate load and it is recommended to control portion size of the cereal. Good for heart and weight loss but control portion size. NOTE that this recipe has ZERO rice and is a much safer option for diabetics, weight loss and heart patients. 

Can healthy individuals have Buckwheat and Sprouts Khichdi ?

Yes!

Buckwheat and Sprouts Khichdi is good for ( but control portion size)

1. Healthy Recipes Lifestyle

2. Weight Loss  

3. Diabetic Khichdi

4. Healthy Heart Khichdi

5. Pregnancy Iron Rich Foods

6. Kids high fibre

7. Low choleseterol rice, khichdi

8. Pregnancy Khichdi

9. Senior Citizens with Diabetes

10. Senior citizen with heart and cholesterol issues

 

Buckwheat and Sprouts Khichdi is high in

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

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

3. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods

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 207 calories that come from Buckwheat and Sprouts Khichdi?

Walking (6 kmph) = 1hr 2 mins

Running (11 kmph) = 21 mins

Cycling (30 kmph) = 28 mins       

Swimming (2 kmph) = 35 mins

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

Value per serving% Daily Values
Energy207 cal10%
Protein10.5 g19%
Carbohydrates36.1 g12%
Fiber4.4 g18%
Fat2.3 g3%
Cholesterol0 mg0%
VITAMINS
Vitamin A21.8 mcg0%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.8 mg15%
Vitamin C0.3 mg1%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)34.5 mcg17%
MINERALS
Calcium58.2 mg10%
Iron6.1 mg29%
Magnesium114.9 mg33%
Phosphorus34.7 mg6%
Sodium13.4 mg1%
Potassium460.8 mg10%
Zinc1.2 mg12%
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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