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

One serving of Moong Dal Khichdi gives 342 calories. Out of which carbohydrates comprise 216 calories, proteins account for 48 calories and remaining calories come from fat which is 78 calories.  One serving of Moong Dal Khichdi provides about 17 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Moong Dal Khichdi recipe serves 4. 

342 calories for 1 serving of Moong Dal Khichdi, Gujarati Recipe, Cholesterol 0 mg, Carbohydrates 54g, Protein 12g, Fat 8.7g.

See Moong Dal Khichdi recipe. Moong dal khichdi is very popular as a comfort food. It is sure to soothe you and make you feel better when you are off colour, especially if you are down with a fever or stomach ache!

Is Moong Dal Khichdi healthy?

Moong Dal Khichdi is one of the most comforting, nourishing, and easily digestible Indian meals, often recommended for people of all ages. Made from yellow moong dal (split yellow gram) and rice, it provides a perfect balance of carbohydrates and proteins, making it a wholesome and complete meal. The addition of turmeric gives it anti-inflammatory benefits, while black pepper aids digestion and enhances nutrient absorption. The dish is light on the stomach yet filling, providing steady energy without heaviness. Its simple preparation and soothing texture make it ideal for recovery meals, detox diets, or everyday comfort food.

What makes Moong Dal Khichdi truly healthy is its minimal use of oil and spices, along with its nutrient-rich ingredients. Moong dal is packed with plant-based protein, fiber, and essential minerals like potassium, magnesium, and iron, which support immunity, digestion, and muscle health. The ghee added before serving provides healthy fats and improves the absorption of fat-soluble vitamins. Since it’s soft-cooked and mildly spiced, khichdi is easy to digest and helps maintain gut balance, making it an excellent meal for both children and adults. Its combination of simplicity and nutrition makes it one of the healthiest traditional Indian comfort foods.

Let's understand the Ingredients.

What's good.

1. 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.  Fiber, potassium 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 overweight individuals have Moong Dal Khichdi ?

For diabetics, heart patients, and those managing weight, Moong Dal Khichdi is an excellent meal choice when prepared with the right proportions. Using more moong dal and less rice increases the protein and fiber content, which helps regulate blood sugar levels and keeps you fuller for longer. The low glycemic index of moong dal makes it suitable for diabetics, while turmeric and black pepper help reduce inflammation and support heart health. Avoiding excess ghee and keeping the salt moderate ensures it remains light, heart-friendly, and suitable for blood pressure management.

For individuals who are overweight or have heart conditions, this khichdi is an ideal one-pot meal that offers balanced nutrition with low fat and calorie content. It supports weight loss by promoting satiety, improving digestion, and providing slow-releasing energy. When paired with a bowl of curd or a side of vegetables, it becomes a complete, satisfying meal. Its high protein, low oil, and fiber-rich profile make Moong Dal Khichdi not only gentle on the digestive system but also supportive of metabolic and cardiovascular health — truly a timeless, healing dish that nourishes the body and soothes the soul.

Can healthy individuals have Moong Dal Khichdi ?

Yes, but limited quantity. Better to have fada ni khichdi recipe with some low fat curds or or a low fat cucumber raita.  

Fada ni Khichdi

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

4. 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 342 calories that come from Moong Dal Khichdi?

Walking (6 kmph) = 1hr 43mins

Running (11 kmph) = 34 mins

Cycling (30 kmph) = 46 mins       

Swimming (2 kmph) = 59 mins

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