Track your nutrition and health goals
Boil the spices
In a large kadai take 2½ cups water. Add 1 chilli, 1 tsp cumin, ¼ tsp ajwain, ¼ tsp baking soda and 1 tsp salt, baking soda. Mix well and get water to boil for 3 minutes.
Khichu
Khichu has 169.3 calories per serving (1 Small Cup) — that's 145.7 calories per 100g. It provides 2.5g protein, 23.5g carbs, and 7.3g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Khichu in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories169.3 kcal
- Carbs23.5 g (94.2 kcal)
- Protein2.5 g (9.9 kcal)
- Fats7.3 g (65.3 kcal)
Nutrition Label
Khichu
- Serving Size1 Small Cup (100 g)
- Calories169.3 kcal
- Carbs23.5 g
- Fiber0.8 g
- Sugar0.0 g
- Protein2.5 g
- Fat7.3 g
- Saturated fat1.3 g
- Mono unsaturated fat2.6 g
- Poly unsaturated fat2.3 g
- Cholesterol0.0 mg
- Sodium324.3 mg
Nutrition per 100g
- Calories145.7 kcal
- Carbs20.3 g
- Fiber0.7 g
- Sugar0.0 g
- Protein2.1 g
- Fat6.2 g
- Cholesterol0.0 mg
- Sodium279.2 mg
1 serving = 116.2g
Cooking time: 5 minutes
Serves: 3 persons
Ingredients
Chillies green - all varieties
2 Grams
Coriander leaves
15 Grams
Cumin seeds
1 Tea Spoon
Rice bran oil
1.5 Table Spoon
Salt
0.5 Tea Spoon
Water
200 Milliliter
Rice flour
100 Grams
Baking soda
0.5 Grams
Ajwain (carom seeds)
0.5 Tea Spoon
Instructions
1
2
Add rice flour
Add 1 cup rice flour and stir well. Stir continuously until the rice flour absorbs all the water. Break the lumps and form a soft and fluffy mixture. Cover and simmer for 6 minutes or until rice flour are cooked completely.
3
Serve hot
Finally, enjoy khichu topped with peanut oil and pickle masala.
Glycemic Index
67 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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 | Khichu | Bajra uttapam | Pearl millet uttapam | Mulai Keerai Oats Kuzhi Paniyaram |
|---|---|---|---|---|
| Calories | 169.3 kcal | 84.8 kcal | 84.8 kcal | 49.8 kcal |
| Carbs | 23.5 g | 7.7 g | 7.7 g | 7.6 g |
| Protein | 2.5 g | 1.7 g | 1.7 g | 1.6 g |
| Fat | 7.3 g | 5.2 g | 5.2 g | 1.5 g |
| Fiber | 0.8 g | 1.7 g | 1.7 g | 1.1 g |
| Sugar | 0 g | 0.4 g | 0.4 g | 0.3 g |
| Sodium | 324.3 mg | 102.7 mg | 102.7 mg | 132.5 mg |
| Cholesterol | 0 mg | 0.9 mg | 0.9 mg | 0.6 mg |
Similar Recipes
Bajra uttapam Pearl millet uttapam Mulai Keerai Oats Kuzhi Paniyaram Sprouts and oats kuzhi paniyaram Verukkapputtikal Oattukal Kuzhi Paniyaram Mirchi bajji Mulaku Porichathu Coriander leaves chutney Dhaniya chutney Jowar coriander roti Jowar Dhoniya Roti Jowar kothamalli rotti Jowari kothimbir bhakri Kothamalli Ilai Sadhni Kothimbirich chutney
Health Goals Suitability
Weight Loss
At 169.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.5g 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
Zero cholesterol and low saturated fat (1.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~116.2g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~116.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~116.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~116.2g) 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.
Meal prep friendly
Khichu 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 (338.6-507.9 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 Khichu contains 169.3 kcal (2.5g protein, 23.5g carbs, 7.3g fat). That's 145.7 kcal per 100g. You can track exact portions in the Hint app.
At 169.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Khichu has 2.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Khichu is light enough for dinner at 169.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Khichu is low 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.
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin 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/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
