Khichra
A thick porridge of wheat, barley, lentils, and meat slow-cooked together until everything melds. Similar to haleem but coarser in texture, khichra is a Ramadan and festive staple.
360kcal
Calories
20g
Protein
38g
Carbs
12g
Fat
About Khichra
A staple of Pakistani cooking, Khichra has been enjoyed for generations and remains a favourite across Pakistani and South Asian households. It is traditionally made with key ingredients such as Wheat, Barley, Mutton, Mixed lentils, Onion, and prepared by multiple grains and lentils soaked overnight, cooked with meat for 4-5 hours until thick porridge forms..
A 300g serving of Khichra delivers 360 calories, or 120 kcal per 100g. This places it firmly in the moderate energy range — filling enough for a proper meal without excessive caloric load.
The macronutrient composition of Khichra per 300g is as follows: 20g protein, 38g carbohydrates, and 12g fat, with 6g of dietary fibre and 3g of sugars. This balanced macronutrient distribution makes Khichra a nutritionally well-rounded food suitable for a variety of dietary goals, from weight management to general health maintenance. The generous fibre content of 6g supports healthy digestion, promotes gut health, and helps regulate blood sugar levels — a notable benefit for people managing diabetes or following a high-fibre diet.
Khichra has a low glycemic index of 38, which means it causes a slow, gradual rise in blood sugar levels after consumption. Low GI foods are especially beneficial for people with type 2 diabetes, insulin resistance, or those seeking sustained energy without energy crashes. Including low-GI foods like Khichra in a Pakistani diet plan can help regulate appetite and improve metabolic health over time.
The sodium content of Khichra is 580mg per serving — a moderate amount that fits comfortably within the recommended daily limit of 2,300mg for most healthy adults.
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Nutrition Facts
Per 300g servingMacronutrients
Minerals & Vitamins
Main Ingredients
Cooking Method
Multiple grains and lentils soaked overnight, cooked with meat for 4-5 hours until thick porridge forms.
Calorie Comparison
vs. similar Pakistani dishes
Comparing per-serving values · All from Pakistani cuisine · 🌿 = fewest calories
Frequently Asked Questions
Common questions about Khichra
Khichra contains 360 calories per serving (300g). It provides 20g protein, 38g carbohydrates, and 12g fat. Per 100g, it contains approximately 120 calories.
Per serving, Khichra contains: 20g protein, 38g carbohydrates (including 6g dietary fiber), and 12g total fat (4g saturated fat). Sugar content: 3g. Total: 360 kcal.
Khichra can fit into a weight loss plan with appropriate portion sizes. At 360 calories per serving with 20g protein and 12g fat, it provides moderate energy. A daily deficit of 500 kcal typically leads to approximately 0.5 kg of weight loss per week.
Khichra has a glycemic index of 38, which is classified as Low. Low GI foods (55 or below) cause a slow, gradual rise in blood sugar — ideal for sustained energy and diabetes management.
Khichra has a Low glycemic index of 38, making it a relatively diabetes-friendly option as it causes a slow rise in blood sugar. However, total carbohydrate intake (38g per serving) still matters — monitor portions and always consult your healthcare provider for personalized guidance.
Khichra is well-suited for any meal, but especially for dinner or a late-afternoon meal. Its Low glycemic index (38) means it releases energy slowly, keeping you full without causing blood sugar spikes. The 20g of protein per serving also supports overnight muscle recovery.
Khichra contains 580mg of sodium per serving — a moderate amount. Most healthy adults can include it as part of a balanced diet. Those managing blood pressure should monitor overall daily sodium intake.
Khichra is traditionally made with: Wheat, Barley, Mutton, Mixed lentils, Onion, Ginger, Garlic, Spices, Ghee, Fried onions. It is prepared by multiple grains and lentils soaked overnight, cooked with meat for 4-5 hours until thick porridge forms..
These answers are for general informational purposes only. Always consult a qualified healthcare professional for personalized dietary advice.