Sabudana Khichdi Calories - Nutritional Facts & Benefits
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Medically Reviewed by Dr. Aman Priya Khanna 
Quick Summary
- Sabudana khichdi is a popular dish in India, especially during fasting days
- It is light on the stomach and offers many health benefits
- However, it is important to know how many calories are in sabudana khichdi to ensure eating in moderation
Sabudana khichdi is one of the most delicious and nutritious food choices in Indian households and is consumed the most during fasting days. With its many qualities, such as being easy to cook, eat and digest, this delicacy is a top choice for obvious reasons. But have you ever wondered how many sabudana khichdi calories you consume with every bowl?
Even though sabudana khichdi offers many health benefits and is light on the stomach, one needs to know about the calories in sabudana khichdi to ensure eating in moderation. To learn more about its nutritional values, benefits, easy recipes, combinations, etc, simply read on.
What is Sabudana Khichdi?
Sabudana, known as sago or tapioca pearl, is a form of starch. These are extracted from the tapioca roots and processed into different forms. It is available in the form of flour, flakes, etc. These are excellent sources of carbohydrates, potassium, calcium, and iron.
The high carbohydrate content offers sufficient energy for the day, making it a top food choice for fasting. Sabudana khichdi is made from soaked sabudana. After soaking it, it is prepared with ghee or oil and the following:
Potatoes
Peanuts
Onion
Green chillies,
Other ingredients of choice.
The nutrients present in this food aid as an energy booster. It is consumed across many Indian households during Navratri.
Nutritional Value of Sabudana Khichdi
Sabudana khichdi is one of the most famous Maharashtrian dishes. 1 serving of sabudana khichdi covers 33% of the daily calorie intake of an adult. The nutritional content of 1 bowl of sabudana khichdi calories is as follows:
Calories | 486 |
|---|---|
Carbohydrates | 70 grams |
Fat | 20 grams |
Protein | 8 grams |
Fibre | 4 grams |
Sodium | 1171 mg |
Potassium | 636 mg |
Vitamin C | 38% |
Iron | 11% |
Magnesium | 5% |
Health Benefits of Sabudana Khichdi
Even though sabudana khichdi is cooked differently, its nutritional benefits and health advantages remain the same. Sabudana khichdi offers the following health advantages:
- Improves Gut Health: Rich in dietary fibre, sabudana khichdi is excellent for people suffering from indigestion, bloating, constipation, etc. Jeera added to the sabudana khichdi is exceptionally healthy and ensures good digestion.
- Energy Booster: Sabudana is loaded with carbohydrates and calories, which acts as a quick energy booster. The peanuts and potatoes in the sabudana khichdi are rich in carbohydrates and provide energy to the body. The calories in 100 gms sabudana khichdi are enough to make a person feel full.
- Improves Bone Health: Tapioca is an excellent source of protein and calcium and plays a crucial role in muscle and bone building. The iron present in sabudana takes care of bone healing and strengthening. By consuming the calories in 1 bowl of sabudana khichdi, problems such as osteoporosis, etc can be prevented.
- Controls Blood Pressure: Potassium plays a vital role in flushing out excessive sodium from the body through urination. This khichdi is a good source of the same and therefore controls problems related to blood pressure.
- Promotes Weight Gain: The calories in sabudana khichdi are high in carbohydrates and low in fats. This makes it an excellent food choice for those looking to gain weight without consuming excessive fat.
- Gluten-free: A lot of people prefer gluten-free foods these days. Gluten is the protein in grains and can be harmful to those who can’t digest it. For those looking for healthy gluten-free eating options, the calories in one bowl of sabudana khichdi will meet their requirements.
- Benefits of Ghee: Sabudana khichdi is cooked in ghee. Ghee plays an active role in the absorption of essential vitamins such as vitamins as A, E, and K. It keeps the skin glowing and is beneficial for maintaining good vision.
Preparation of Sabudana Khichdi
Sabudana is mostly eaten during fasts (like Navratri) as it offers the many nutrients the body requires. This light and easy-to-digest food can be consumed for breakfasts and healthy dinners. However, one needs to maintain a check on the sabudana khichdi calories. Following are some easy steps through which you can make sabudana khichdi easily.
Step 1: Put sabudana in a wide bowl. Rinse it thoroughly 2-3 times to remove all the extra starch.
Step 2: Once the rinsing has been done, it is time to soak the sabudana. Ensure that 3/4th of the bowl is filled with water and not more than that.
Step 3: Let the sabudana remain soaked for 3-4 hours. After 4 hours, the sabudana will absorb all the water in the bowl and double in size.
Step 4: To ensure the sabudana is ready to be cooked, you can take a piece and mash it between your thumb and finger. If it mashes easily, it means they are ready to be cooked.
Step 5: Drain the sabudana and remove all the excess water.
Step 6: Heat ghee or oil in a pan, add peanuts, and roast for 2 mins. Once these have been roasted, you can add green chillies and potatoes.
Step 7: Cook till the potatoes are ready to eat. Now add salt, turmeric powder, and red chilli powder. Now mix the sabudana khichdi with this and mix well.
Step 8: Serve hot with coriander leaves and a dash of lemon juice.
Quantity for Consuming Sabudana Khichdi
Even though sabudana khichdi is loaded with many essential nutrients, one must ensure that the consumption is in moderation. 1 bowl of sabudana khichdi calories is sufficient to meet several body requirements.
Precautions while Consuming Sabudana Khichdi
Sabudana khichdi is a good food choice and a healthy replacement for those who want to leave gluten and other wheat products. However, certain precautions must be taken into consideration before consuming sabudana khichdi. Some of those are:
Only cook sabudana once it has been properly soaked.
Those with thyroid problems need to consult their doctors before regular consumption.
Eat in regulated quantities, as excessive amounts can lead to gas and bloating.
Buy sabudana from trusted vendors.
Conclusion
Packed with the goodness of many essential nutrients, sabudana khichdi is a wholesome meal that offers multiple benefits. However, the rule of moderate consumption must always be kept in mind for maximum benefits. As long as you know the calories in sabudana khichdi with potato and peanuts, your body and taste buds will remain satiated.
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Frequently Asked Questions
What is sabudana?
The starch extracted from the roots of the tapioca or sago is sabudana. They are processed into white pearl-like structures and available in flour, flakes, etc.
Download AppHow many calories are in sabudana khichdi?
Sabudana khichdi is a power-packed meal that takes care of the many nutritional needs of the body. The calories in 1 serving are about 486.
How many calories are there in one bowl of sabudana khichdi?
Calories in one bowl of sabudana khichdi is approximately 486. However, there can be changes in the calorie content depending on the serving size and quantity consumed.
How many calories are in 100 gm sabudana khichdi?
The calories in 100 gms sabudana khichdi generally vary between 199-332 calories. The changes in calories can take place on the basis of the quantity of oil, peanuts, potatoes, etc.
How many calories are in sabudana khichdi with potato and peanuts?
According to one of the leading chefs in India, Tarla Dalal, the calories in sabudana khichdi with potatoes and peanuts is about 655 calories. Again there can be changes depending upon the quantity of peanuts and potatoes used.
How many calories are in 1 cup of sabudana khichdi?
Sabudana khichdi calories in 1 cup is approximately 262. However, there can be changes in these numbers as per the size of the cup and the stuffing of the sabudana khichdi.
How many calories are in sabudana khichdi with ghee?
Sabudana khichdi is primarily cooked in ghee not just to enhance the flavour but because of the many advantages that ghee has to offer. The calories in sabudana khichdi with ghee are approximately 485 calories.
Suggest the facts about sabudana khichdi's nutritional value.
Sabudana khichdi consists of high nutritional value. Other than the calories present in sabudana khichdi, the other essential nutrients present are:
Calories
Carbohydrates
Fat
Protein
Iron
Is Sabudana Khichdi Good for Weight Loss?
There are better choices than sabudana khichdi for weight loss. Its high nutrition content has been known to affect weight gain significantly.
Can you suggest ways to reduce the calorie count in sabudana khichdi, especially when prepared with ghee?
If you are looking for substantial ways through which the calorie count in sabudana khichdi can be reduced after cooking it in ghee, then ensure the following:
Less amount of ghee is used for cooking.
Reduce the number of potatoes and peanuts as they are high in carbohydrates and can boost energy and cause weight gain.
Add green vegetables such as green chilli and coriander to help digestion.
Replace half the quantity of potatoes with tomatoes and use lemon juice.
How many calories are there in one bowl of sabudana khichdi?
1 bowl sabudana khichdi calories are sure to vary based on many factors. These factors include the quantity of ghee and other essentials. However, the basic calories in 1 bowl of sabudana khichdi is about 486 calories.
Is sabudana khichdi a low-calorie food choice?
No, sabudana khichdi is not a low-calorie food choice. Not only is this food choice rich in terms of nutrients but in carbohydrates and calories. The generous amounts of carbohydrates prevent it from being a low-calorie food.
Can sabudana khichdi be a part of a balanced diet for weight loss?
Yes, when cooked right and consumed in moderation, sabudana khichdi can be a part of a balanced diet. However, one must be aware that these are high in calories and carbohydrates and are not the ideal food choice for weight loss.
Is sabudana khichdi high in protein?
Yes, sabudana khichdi is high in protein. To enhance the protein levels of the sabudana, khichdi can be cooked with protein-rich moong dal.
Is it good to eat sabudana khichdi every day?
There is no doubt in the fact that sabudana is a highly nutritious and wholesome meal. Rich in essential nutrients, sabudana khichdi aids digestion, builds bone health, and much more. However, since this is high in carbohydrates, one must ensure eating in moderation daily.
How many calories are there in 2 bowls of sabudana khichdi?
The approximate calories in 2 bowls of sabudana khichdi is about 972. However, there can be changes in these numbers depending on the size of the bowl and the quantity of the khichdi.
How to burn 320 Calories that come from sabudana khichdi?
There are several effective ways with the help of which one can burn the 320 calories that come from sabudana khichdi. These include:
Walking - 80-90 minutes
Running - 30 minutes
Cycling - 45 minutes
What are the health benefits of sabudana khichdi?
Because of the many nutrients packed in the sabudana khichdi, it offers several health benefits to the recipients. These benefits include:
High energy
Free forms stomach related ailments
Good for the skin
Gluten-free
Bone building and strength
Is Sabudana Khichdi a good source of specific nutrients?
Yes, sabudana khichdi is a good source of specific nutrients. The specific nutrients include :
Manganese
Magnesium
Potassium
Iron
Zinc
Calcium and many more
Is sabudana khichdi good for bodybuilding?
Yes, sabudana khichdi can play a significant role in bodybuilding. The protein, iron, and calcium in sabudana and peanuts prevent osteoporosis and other bone-related complications. They provide the body with strength and healing qualities.
Does sabudana khichdi increase sugar levels?
The carbohydrates present in sabudana khichdi get converted into sucrose and glucose, which can increase sugar levels. Therefore one needs to consume sabudana khichdi in moderation.
Is sabudana khichdi good at night?
Yes. Since sabudana khichdi is easy to eat and digest, it can be consumed in moderation at night. However, one must be mindful of 1 bowl of sabudana khichdi calories and eat in moderation.
Is sabudana khichdi a superfood?
Sabudana khichdi is a wholesome and complete meal. It is rich not just in nutrients but also in taste. It provides a person with energy. Considering all these factors, sabudana khichdi can be called a superfood.
Does sabudana khichdi reduce cholesterol?
Yes, sabudana khichdi, when cooked in less ghee, can reduce cholesterol. This is because sabudana contains amylose, a type of starch that takes a long to digest.
Is sabudana khichdi good for the liver?
It has been observed that sabudana khichdi can lower liver fat content. However, no proven studies signify the benefits of sabudana khichdi for liver health.
What does Ayurveda say about sabudana khichdi?
According to Ayurveda, the consumption of sabudana is good in the form of khichdi as it is light to eat and easy to digest. Ayurveda claims that it is highly beneficial for people suffering from stomach-related issues.
Are there any considerations when eating Sabudana Khichdi?
Yes, despite the many advantages that sabudana khichdi offers, there are specific considerations that must always be kept in mind. These include:
Always eat in moderation.
Cook in less ghee and replace vegetables with carbs (potatoes ) with vegetables rich in vitamins (tomatoes).
Sabudana khichdi is not recommended for sugar patients regularly.
Not an ideal food choice for people looking for weight loss.
Are there variations of Sabudana Khichdi that offer different nutritional profiles?
Yes, many variations of sabudana khichdi offer diverse nutritional profiles. Some of the most delicious variations are:
Vegetable Sabudana Khichdi: Add a lot of veggies, like carrots, beans, onions, capsicum, etc., to your sabudana khichdi to make it extra healthy.
Carrot and Peas Sabudana Khichdi: Replace the potatoes in the khichdi with carrots and peas. This replaces carbohydrates with minerals, vitamins, protein, and antioxidants.
Potato and Peanut Sabudana Khichdi: Thisis the classic sabudana khichdi made with boiled potatoes and peanuts. It is gluten-free and an energy booster.
How can incorporating Sabudana Khichdi into one's diet contribute to a balanced nutrition plan?
The content of nutrients and calories in one bowl of sabudana khichdi contributes to 33% of the daily nutritive intake. it consists of essential nutrients like carbs, proteins, fibre, and much more, making it a good choice for a balanced nutrition plan.
Are there any special dietary considerations for individuals with specific health conditions?
There are certain dietary considerations for sabudana khichdi for people with specific health conditions. These include:
People with diabetes must not consume excess sabudana khichdi as the presence of starch can spike their blood sugar levels.
People on a weight loss should be considerate about the consumption of sabudana khichdi as it can increase weight.
People with sensitive stomachs should consume sabudana khichdi in moderation as it aids in constipation and promotes digestion.
Can you suggest ways to enhance the nutritional value of Sabudana Khichdi?
Following are some effective and easy ways to enhance the nutritional value of sabudana khichdi. These include:
Boost the protein content using paneer or tofu.
Instead of cooking it in oil, use ghee.
Add green vegetables and carrots to make it a healthy meal.
References
All the articles on HexaHealth are supported by verified medically-recognized sources such as; peer-reviewed academic research papers, research institutions, and medical journals. Our medical reviewers also check references of the articles to prioritize accuracy and relevance. Refer to our detailed editorial policy for more information.
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- Abd-Aziz S. Sago starch and its utilisation. Journal of Bioscience and Bioengineering. 2002 Dec;94(6):526–9.
- Rao SN, Chandra A, Tiwari P, Mishra P. Development and Validation of a Novel Food-frequency Questionnaire for Hemodialysis Patients in Lucknow, India. Indian J Nephrol. 2021 May-Jun;31(3):276-282. doi: 10.4103/ijn.IJN_134_19. Epub 2021 Apr 10. PMID: 34376943; PMCID: PMC8330646.
- FoodData central [Internet]. Usda.gov. [cited 2023 Dec 22].
- Ghosh AK, Rahaman AA, Singh R. Combination of sago and soy-protein supplementation during endurance cycling exercise and subsequent high-intensity endurance capacity. Int J Sport Nutr Exerc Metab. 2010 Jun;20(3):216-23. doi: 10.1123/ijsnem.20.3.216. PMID: 20601739.
Last Updated on: 22 December 2023
Reviewer
Dr. Aman Priya Khanna
MBBS, DNB General Surgery, Fellowship in Minimal Access Surgery, FIAGES
12 Years Experience
Dr Aman Priya Khanna is a well-known General Surgeon, Proctologist and Bariatric Surgeon currently associated with HealthFort Clinic, Health First Multispecialty Clinic in Delhi. He has 12 years of experience in General Surgery and worke...View More
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She has extensive experience in content and regulatory writing with reputed organisations like Sun Pharmaceuticals and Innodata. Skilled in SEO and passionate about creating informative and engaging medical conten...View More
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