Nutritional Facts of Moong Dal Khichdi, Gujarati Recipe, Calories in Moong Dal Khichdi, Gujarati Recipe

by Tarla Dalal
This calorie page has been viewed 68737 times

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.

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?

 This is not very healthy. 

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.  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

What's the problem?

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

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

No, the reason is rice.  Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels.

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
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.

Value per serving% Daily Values
Energy342 cal17%
Protein12 g22%
Carbohydrates54 g18%
Fiber4.8 g19%
Fat8.7 g13%
Cholesterol0 mg0%
Vitamin A90.6 mcg2%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.7 mg14%
Vitamin C0 mg0%
Vitamin E
Folic Acid (Vitamin B9)56.4 mcg28%
Calcium32.5 mg5%
Iron1.8 mg9%
Magnesium78.2 mg22%
Phosphorus65.7 mg11%
Sodium10.3 mg1%
Potassium437 mg9%
Zinc1.6 mg16%
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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Moong Dal Khichdi, Gujarati Recipe
 on 28 May 20 08:38 PM

Absolutely rubbish about rice. It may be high in glycemic index making it difficult for diabetics but it is a great source of nutrition when had moderately and in a calorie counted way. In fact, amongst the sundry items, out of roti rice oats and stuff, it is easiest to digest and a better choice... If the reader has any doubts, you may consult the accounts of several renowned celebrities including Gwyneth Paltrow, who maintain their lean stature by sticking to rice and steering clear of wheat based products. It''s on the Internet, their interviews appeared some time back on YouTube. One may search for it and find it. In fact, weight loss is totally dependent on calories being restricted, not at all about the type of food. But yes, if one must live healthy even in weight loss, then junk foods and other such common bad foods are a no no. But keeping nutritious and low fat and moderate calorie food like rice away is a big, I mean bigggg mistake.
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Tarla Dalal    Since rice is high in glycemic index, given a choice other fiber, protein and antioxidant rich ingredients are a much healthier choice than rice solely. Rice thus in combination with dals, sprouts and other protein rich foods is more healthier and allowed in small portions for diabetics as mentioned in the write up for yellow moong dal above. However as you have correctly mentioned it can be included in a diet plan for weight loss in small amounts occasionally if well-planned by a dietitian with correct amounts of carbs, protein, fat and calories. Only including rice, but not adequate protein and fiber rich foods in diet is not promoted.
29 May 20 06:13 PM