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Soaking
Firstly, wash the dal and oats with water thoroughly and then soak them for 10 minutes.
Jai khichdi
Jai khichdi has 187.3 calories per serving (1 Medium Cup) — that's 91.2 calories per 100g. It provides 7.9g protein, 34.1g carbs, and 2.2g fat. With a low glycemic index (GI: 34), this recipe is suitable for weight loss, diabetes management, PCOS. The 5g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Jai khichdi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories187.3 kcal
- Carbs34.1 g (136.3 kcal)
- Protein7.9 g (31.5 kcal)
- Fats2.2 g (19.6 kcal)
Nutrition Label
Jai khichdi
- Serving Size1 Medium Cup (200 g)
- Calories187.3 kcal
- Carbs34.1 g
- Fiber5.0 g
- Sugar6.9 g
- Protein7.9 g
- Fat2.2 g
- Saturated fat0.4 g
- Mono unsaturated fat0.6 g
- Poly unsaturated fat0.8 g
- Cholesterol0.0 mg
- Sodium771.9 mg
Nutrition per 100g
- Calories91.2 kcal
- Carbs16.6 g
- Fiber2.4 g
- Sugar3.4 g
- Protein3.8 g
- Fat1.1 g
- Cholesterol0.0 mg
- Sodium375.6 mg
1 serving = 205.5g
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Raw oats
200 Grams
Green gram dal
100 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
20 Grams
Onion small
60 Grams
Turmeric powder
1 Grams
Rice bran oil
2 Table Spoon
Salt
1 Tea Spoon
Water
600 Milliliter
Ginger garlic paste
0.5 Tea Spoon
Garam masala powder
1 Grams
Instructions
1
2
Peeling and chopping
Peel and chop the onions and coriander. Slit the green chilies and keep them aside.
3
Pressure cooking
In a cooker heat oil and add finely chopped onions and saute them till it turns translucent. Add ginger-garlic paste, salt, turmeric, slit green chilies, garam masala and mix well. Then add soaked oats and dal. Saute for 2 minutes, or until the dal turns aromatic. Now add water, mix well. Seal the pressure cooker with a lid. Cook khichdi over low heat for 2 – 3 whistles. Turn off the heat. Let the steam release naturally from the pressure cooker.
4
Serving
Transfer it to the serving bowl and serve oats khichdi warm with raita, or chutney.
Also Known As
Glycemic Index
34 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Jai khichdi | Bajra moong dal khichdi | Bajra moong dal khichuri | Bajra Paccai Paruppu Kicadi |
|---|---|---|---|---|
| Calories | 187.3 kcal | 256.7 kcal | 256.7 kcal | 256.7 kcal |
| Carbs | 34.1 g | 36.1 g | 36.1 g | 36.1 g |
| Protein | 7.9 g | 9.4 g | 9.4 g | 9.4 g |
| Fat | 2.2 g | 8.3 g | 8.3 g | 8.3 g |
| Fiber | 5 g | 6.8 g | 6.8 g | 6.8 g |
| Sugar | 6.9 g | 1.1 g | 1.1 g | 1.1 g |
| Sodium | 771.9 mg | 389.3 mg | 389.3 mg | 389.3 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 187.3 kcal per serving, this is an excellent choice for weight management. The 5g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 34, this recipe supports stable blood sugar levels. The 5g fiber further slows glucose absorption.
Muscle Gain
Low protein content (7.9g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — sodium (771.9mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Low GI (34) with 5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~205.5g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~205.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~205.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~205.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Jai khichdi stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (374.6-562 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Jai khichdi contains 187.3 kcal (7.9g protein, 34.1g carbs, 2.2g fat). That's 91.2 kcal per 100g. You can track exact portions in the Hint app.
At just 187.3 kcal per serving, this is an excellent choice for weight management. The 5g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 34, this recipe supports stable blood sugar levels. The 5g fiber further slows glucose absorption. The glycemic index is 34 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Jai khichdi has 7.9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Jai khichdi is light enough for dinner at 187.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Jai khichdi is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (34) with 5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
