Food · grain & staple
Dalia / broken wheat khichdi
One serving of Dalia / broken wheat khichdi — 1 katori — comes to 254 kcal, 11.4 g protein, 33.5 g carbs and 8.3 g fat. Scaled to 100 g it works out to 169 kcal and 7.6 g protein, which makes it a moderate protein source for a grain & staple item. That single serving is about 16.9% of a 1,500 kcal day and 12.7% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.
Walking off Dalia / broken wheat khichdi takes roughly 6,350 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹8 a serving it costs about ₹14 for every 20 g of protein it delivers, which puts it among the cheaper protein sources in the database. It fits nearly every Indian diet type, including vegetarian, vegan, eggetarian. It works at breakfast and dinner.
If you want variety without changing the macros much, the closest swaps in the grain & staple category are Appam, Bajra roti (pearl millet), Brown / whole wheat bread, White bread — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.
Per portion vs per 100 g
| Amount | kcal | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| 1 serving (1 katori) | 254 | 11.4 | 33.5 | 8.3 |
| 2 servings | 508 | 22.8 | 67 | 16.6 |
| Per 100 g | 169 | 7.6 | 22.3 | 5.5 |
In a day's calorie budget
| Daily target | Share of the day | ₹ per 20 g protein |
|---|---|---|
| 1,500 kcal | 16.9% | ₹14 |
| 2,000 kcal | 12.7% |
Swap it for
Questions people ask
- How many calories are in Dalia / broken wheat khichdi?
- One serving (1 katori) has 254 kcal, 11.4 g protein, 33.5 g carbs and 8.3 g fat. Per 100 g that's 169 kcal and 7.6 g protein.
- Is Dalia / broken wheat khichdi good for weight loss?
- On its own, no single food determines fat loss or gain — your total daily calories do. A serving of Dalia / broken wheat khichdi is about 16.9% of a 1,500 kcal day, so it fits a fat-loss plan as long as the rest of the day is accounted for.
- How much walking burns off Dalia / broken wheat khichdi?
- Roughly 6,350 steps, using the approximation of about 0.04 kcal burned per step at a moderate walking pace — a rough population-average estimate, not personalised to your body weight or pace.