Nutritional Facts of Oats Khichdi, Calories in Oats Khichdi

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

One serving of Oats Khichdi gives 157 calories. Out of which carbohydrates comprise 82 calories, proteins account for 26 calories and remaining calories come from fat which is 47 calories.  One serving of Oats Khichdi provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Oats Khichdi recipe.

Is Oats Khichdi healthy?

Yes, this is a healthy khichdi. Made from oats and Indian spices.

Let's understand the Ingredients.

What's good.

Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre, which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. See here why oats are good for you?

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 Oats Khichdi?

Yes, they can. Oats is high in protein and is a complete protein for vegetarians when combined with moong dal. 

Can healthy individuals have Oats Khichdi?

Yes, this is a healthy khichdi recipe without any use of rice. So enjoy it.

What is a healthy accompaniment to this khichdi?

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

Basic Homemade Curd, Dahi Or Yogurt Using Cow's Milk

Basic Homemade Curd, Dahi Or Yogurt Using Cow's Milk

Oats Khichdi is good for

1. Healthy Lifestyle

2. Weight Loss

3. Diabetic Khichdi

4. Helathy 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

Oats Khichdi is high in

1. 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 157 calories that come from Oats Khichdi?

Walking (6 kmph) = 47 mins

Running (11 kmph) = 16 mins

Cycling (30 kmph) = 21 mins       

Swimming (2 kmph) = 27 mins

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

Value per serving% Daily Values
Energy157 cal8%
Protein6.6 g12%
Carbohydrates20.6 g7%
Fiber3.1 g12%
Fat5.4 g8%
Cholesterol0 mg0%
Vitamin A42.9 mcg1%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C0 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)28.9 mcg14%
Calcium19.8 mg3%
Iron1.2 mg6%
Magnesium48.3 mg14%
Phosphorus70.9 mg12%
Sodium3.8 mg0%
Potassium240.4 mg5%
Zinc1.1 mg11%
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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Oats Khichdi
 on 13 Aug 20 06:06 AM

What is the serving size ? I can’t seem to find that Thanks
| Hide Replies
Tarla Dalal    Hi Anu, we don''t weigh the weight of the food we cook. We estimate the amount a serving size is. The key to take from the analysis of a recipe is if it''s healthy and fits into your lifestyle. When in doubt, eat less of that recipe. We present the facts as we see it. It has taken several years of research to create a detailed database of Indian foods to present to all our members are we love health. From our humble experience don''t get into weighing your food. That will just create stress to you and that itself will lead to stopping the fat burning process. Hope this answers some questions.
15 Aug 20 03:14 PM