Sabudana Khichdi calories
per plate, not per 100 g
The short answer
One plate, weighed
321kcal 1 plate — taken as 150 g — has about 321 calories, with 3.8 g protein, 47.4 g carbohydrate and 12.9 g fat. Two come to 642 kcal, three to 963 kcal.
Per 100 g, sabudana khichdi carries 214 kcal ਅਤੇ 2.5 g protein.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate entered at 150 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Serving assumed: 1 plate ≈ 150 g — tapioca pearls with peanuts and ghee — a fasting food that is not light. Change the portion and every number below changes with it.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate entered at 150 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
ਸਾਰਣੀ ਦੀ ਇੱਕ ਕਤਾਰ ਤੋਂ ਇੱਕ ਪਲੇਟ ਤੱਕ
- Read the per-100 g row for sabudana khichdi out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 214 kcal ਅਤੇ 2.5 g protein per 100 g.
- Weigh what is actually served. This site enters 1 plate at 150 g (tapioca pearls with peanuts and ghee — a fasting food that is not light). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 214 × 150 ÷ 100 = 321 kcal ਪ੍ਰਤੀ ਪਲੇਟ। ਕੁਝ ਵੀ ਵਧਾ ਕੇ, ਬਦਲ ਕੇ ਜਾਂ ਗੋਲ ਕਰਕੇ ਨਹੀਂ ਦੱਸਿਆ ਗਿਆ — ਦੋ ਪਲੇਟਾਂ ਬਿਲਕੁਲ ਇੱਕ ਪਲੇਟ ਤੋਂ ਦੁੱਗਣੀਆਂ ਹਨ।
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per plate = per 100 g × serving grams ÷ 100 Sabudana Khichdi = 214 kcal × 150 g ÷ 100 = 321 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Sabudana Khichdi, entered by the portion
The kitchen ledger: one plate at 150 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 ਪਲੇਟ | 150 g | 321 kcal | 3.8 g | 47.4 g | 12.9 g | 2.1 g |
| 2 plates | 300 g | 642 kcal | 7.5 g | 94.8 g | 25.8 g | 4.2 g |
| 3 plates | 450 g | 963 kcal | 11.3 g | 142.2 g | 38.7 g | 6.3 g |
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 plate entered at 150 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 plate (150 g) |
|---|---|---|
| Energy | 214 kcal | 321 kcal |
| Protein | 2.5 g | 3.8 g |
| Carbohydrate (available) | 31.6 g | 47.4 g |
| Fat | 8.6 g | 12.9 g |
| Dietary fibre | 1.4 g | 2.1 g |
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
What it takes to burn off 1 plate of sabudana khichdi
Minutes of activity for a 70 kg adult to spend 321 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
ਸਰੋਤ·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where sabudana khichdi sits in an Indian plate
Among the 14 breakfast entries on this site, sabudana khichdi ranks 14th for protein (2.5 g per 100 g) and 4th for energy density (214 kcal per 100 g). The protein leader in the group is moong dal chilla at 8.5 g.
Protein supplies only 5% of its energy, so treat it as an energy food rather than a protein food. There is very little fibre here — 1.4 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
ਸਵਾਲ
How many calories are in 1 plate?
About 321 kcal for 1 plate, taken as 150 g (tapioca pearls with peanuts and ghee — a fasting food that is not light). Two come to roughly 642 kcal and three to 963 kcal. Per 100 g, sabudana khichdi carries 214 kcal.
How much protein is in sabudana khichdi?
2.5 g per 100 g, which works out to 3.8 g in 1 plate. That is 5% of the energy in this food, and ranks 14th of 14 in the breakfast group on this site.
Is sabudana khichdi good for weight loss?
At 214 kcal per 100 g it is mid-range — it fits a deficit if the portion is measured rather than eyeballed. Protein is low, so eat it alongside a protein source rather than on its own. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume tapioca pearls with peanuts and ghee — a fasting food that is not light. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from breakfast, and three from elsewhere with a similar energy density.
Where this number comes from
Recipe analysis from sourced ingredients. Carbohydrate is available carbohydrate — dietary fibre excluded and listed separately.
Recipe and finished weight: 45 g raw sabudana soaked overnight, with 40 g boiled potato and 12 g crushed peanuts, cooked in about 8 g of ghee. Finished weight 150 g, one katori.
Confidence in the quantities: medium. There is a real assumption here about how much of something went in, but it sits inside a narrow normal range.
ਸਰੋਤ ਕਤਾਰ: USDA FDC 169717, Tapioca, pearl, dry; IFCT 2017 F006, Potato, brown skin, big (Solanum tuberosum), boiled; IFCT 2017 H012, Ground nut. Energy on this row is the Atwater sum of the ingredients above, not an independent measurement, so it reconciles by construction — that is a property of the method and not evidence that the quantities are right. The ingredient weights are this site's assumption; the table rows behind each ingredient are not. Cooking fat is the largest single assumption here and is stated in the recipe rather than buried in the total.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
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