Nutritional Facts of Jowar Vegetable Khichdi, Healthy Millets Khichdi, Calories in Jowar Vegetable Khichdi, Healthy Millets Khichdi

by Tarla Dalal
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Cooking Method
Indian Pressure Cooker

How many calories does one serving of  Jowar Vegetable Khichdi have?

One serving ( 200 grams) of  Jowar Vegetable Khichdi, gives 239 calories. Out of which carbohydrates comprise 140 calories, proteins account for 29 calories and remaining calories come from fat which is 60 calories.  One serving of Jowar Vegetable Khichdi,  provides about 11.95 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

 Jowar Vegetable Khichdi recipe serves 2.

239 calories for 1 serving of Jowar Vegetable Khichdi, Healthy Millets Khichdi, Cholesterol 8 mg, Carbohydrates 35g, Protein 7.3g, Fat 6.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Jowar Vegetable Khichdi, Healthy Millets Khichdi.

See jowar vegetable khichdi recipe | jowar khichdi | healthy millets khichdi | jowar khichdi for weight loss |

jowar vegetable khichdi recipe | jowar khichdi | healthy millets khichdi | jowar khichdi for weight loss is a nourishing high fibre meal in itself. Learn how to make jowar khichdi. 

A tasty one dish meal made of healthy jowar, the jowar khichdi is also quite exotic due to the choice of veggies used in it. Coloured capsicum and zucchini bring in not just colour but also a host of beneficial nutrients and antioxidants, just as the whole grain makes the jowar khichdi rich in protein, fibre and iron.

You will realize that healthy millets khichdi, has a very unique texture in comparison to other khichdi made usually in most households. The grains of whole jowar are separate and lend an appealing mouthfeel. 

This jowar khichdi for weight loss is a wise indulgence for diabetics and heart patients too. The fiber in it will help manage blood sugar levels as well as blood cholesterol levels. 

Tips for jowar vegetable khichdi. 1. The jowar has to be soaked for at least 8 hours. So plan for it in advance. 2. Zucchini can be replaced with finely chopped broccoli. 

Is Jowar Vegetable Khichdi healthy?

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

Let's understand the Ingredients.

What's good.

Jowar benefits

1. Rich in Fiber : Jowar is a whole grain and is naturally high in Fibre. 100 grams of Jowar give 9.7 grams of Fibre. Being a whole grain, jowar retains most of the dietary fibre compared to refined grains. 

2. Gluten Free : Being a whole grain and gluten free, it’s a healthy diet for all. Not only for those who are gluten intolerant but also those who want to live a healthy life style. 

3. Good for Diabetics : Jowar is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Hence a good safe food for diabetics and also for those who want to live and eat healthy. Try

4. Reduces body Inflammation : Being high in phytochemical antioxidants which results in Jowar being anti inflammatory. Phytochemical are commonly found in fruits, vegetables, nuts, legumes, and grains and offer protection against cancer and heart disease.

5. Protein
Rich : One cup of Jowar (160 grams) has 16.8 grams of protein. Good source of protein for vegetarians. 

6. Reduces Cancer Risk: Phytochemical present in Jowar reduce the oxidative damage of our cells resulting the lessening risk of cancer.

7. High in Magnesium : Since Jowar is rich in Mg which results in better calcium absorption in your body resulting in stronger bones. 

8. Rich in Iron : 100 grams of Jowar contains 4.1 mg of iron. You need to pair with a Vitamin C source to enjoy the benefits of the iron.

9. Lowers Blood Pressure : Jowar and all Millets are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So if you are suffering from High Blood Pressure and taking medication, then the medicine works by taking out the sodium and potassium from the kidneys. So you need to up your Potassium intake in this case. 

10. Lowers Cholesterol : Being high in Fibre, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL)

11. Alkaline : Jowar is alkaline in nature and combats acidity. Acidity is a form of indigestion in which there is accumulation of acid leading to a burning sensation in the stomach and the digestive tract. The stomach periodically produces acid to aid digestion. It is when we don't eat at regular intervals or are excessively stressed the stomach produces more acids which harms our body. 

Capsicum (Bell Peppers, red, green and yellow capsicum) : Rich in vitamin Ccapsicum protects and maintains the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums (red, green and yellow capsicum) are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum

Milk, Low Fat Milk, Milk powder : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrients which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

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

Yes, this is healthy but when having cereals such as jowarbajrabuckwheatragioatsand 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. 

What is a healthy accompaniment to this khichdi?

We suggest you pair it with homemade curds using cows milk or low fat curds or a low fat cucumber raita

ow fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

Low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

Jowar Vegetable Khichdi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 40% of RDA.
  2. Phosphorus Phosphorus works closely with calcium to build bones. 30% of RDA.
  3. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 25% of RDA.
  4. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 21% of RDA.
  5. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 21% of RDA.
Value per serving% Daily Values
Energy239 cal12%
Protein7.3 g13%
Carbohydrates35 g12%
Fiber5.3 g21%
Fat6.7 g10%
Cholesterol8 mg2%
Vitamin A539 mcg11%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.5 mg12%
Vitamin C71.5 mg179%
Vitamin E0.3 mg2%
Folic Acid (Vitamin B9)21.9 mcg11%
Calcium127.7 mg21%
Iron2.1 mg10%
Magnesium88.6 mg25%
Phosphorus177.9 mg30%
Sodium17.1 mg1%
Potassium227.9 mg5%
Zinc0.8 mg8%
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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