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Rice and lentil khichdi

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Rice and lentil khichdi

Also known as: Khichdi · Rice & cereals · 250 g serving · 45 min total

Good choice

Tô khichdi 250g ~220 kcal, xơ 4g, natri 280mg.

Lời khuyên: Xin ít ghee, rau.

259 kcal per serving

Protein 6.4 g · Carbs 39.0 g · Fat 8.5 g · Fibre 3.7 g · Sugars 0.8 g · Sodium 1,170.2 mg

Where the calories come from

Where the calories come fromCalories: 10% protein, 61% carbohydrate, 30% fat. 259 kcal total.259kcal / serving
  • Protein6.37 g · 10%
  • Carbohydrate39.03 g · 61%
  • Fat8.46 g · 30%

Estimated, per 250 g serving.

Daily Value at a glance

Protein13 % % Daily Value
Fibre13 % % Daily Value
Sodium51 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 250 g Estimated

NutrientAmount% Daily Value
Energy258.5 kcal13%
Protein6.4 g13%
Carbohydrate39.0 g14%
of which net carbs (carbs minus fibre)35.3 g—
of which sugars0.8 g—
of which added sugars0.0 g0%
Fat8.5 g11%
of which saturated fat5.1 g26%
Fibre3.7 g13%
Sodium1,170.3 mg51%
Where the calories come from
Protein 10% · Carbohydrate 60% · Fat 30% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A67.3 µg RAE7%
Vitamin C0.6 mg1%
Vitamin E0.4 mg3%
Vitamin K1.6 µg1%
Thiamin (B1)0.1 mg8%
Niacin (B3)0.8 mg5%
Vitamin B60.2 mg12%
Folate (B9)68.8 µg17%
Calcium24.8 mg2%
Iron2.5 mg14%
Magnesium31.0 mg7%
Phosphorus117.0 mg9%
Potassium213.0 mg5%
Zinc1.1 mg10%
Selenium9.3 µg17%
Copper0.2 mg22%
Manganese1.1 mg48%
Iodine90.0 µg60%
Cholesterol20.5 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 250 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 60 %; Manganese: 48 %; Copper: 22 %; Folate (B9): 17 %; Selenium: 17 %; Iron: 14 %Iodine60 %Manganese48 %Copper22 %Folate (B9)17 %Selenium17 %Iron14 %
Health scoreHealth score 53 out of 100, rated Fair.53/ 100
Fair

Health score

53 / 100 · Fair

Formula: protective index 53 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 53, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy103.4 kcal5%
Protein2.6 g5%
Carbohydrate15.6 g6%
of which net carbs (carbs minus fibre)14.1 g—
of which sugars0.3 g—
of which added sugars0.0 g0%
Fat3.4 g4%
of which saturated fat2.0 g10%
Fibre1.5 g5%
Sodium468.1 mg20%
Where the calories come from
Protein 10% · Carbohydrate 60% · Fat 30% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A26.9 µg RAE3%
Vitamin C0.2 mg0%
Vitamin E0.2 mg1%
Vitamin K0.6 µg1%
Niacin (B3)0.3 mg2%
Vitamin B60.1 mg6%
Folate (B9)27.5 µg7%
Calcium9.9 mg1%
Iron1.0 mg6%
Magnesium12.4 mg3%
Phosphorus46.8 mg4%
Potassium85.2 mg2%
Zinc0.4 mg4%
Selenium3.7 µg7%
Copper0.1 mg11%
Manganese0.4 mg17%
Iodine36.0 µg24%
Cholesterol8.2 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Ingredients

  • Cơm — 108 g
  • Đậu lăng — 36 g
  • Bơ sữa — 8 g
  • Nghệ — 2 g
  • Muối — 3 g
  • Nước — 93 g

How it is made

simmer · Prep 10 min · Cook 35 min

Nấu cháo 90–100°C, tinh bột hồ hóa, GI tăng.

Good to know

What is good

  • Calo 220, xơ 4g
  • Đạm 8g, bão hòa 1g

Watch out for

  • Natri 280mg
  • Béo 4g

Healthier swaps

Portion sizes

  • Serving — 250 g
  • Serving — 125 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

259 kcal per 250 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h60 min
Running (steady run, 8 MET)≈ 26 min26 min
Cycling (moderate pace, 6 MET)≈ 35 min35 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

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