Kheer
A creamy, spiced Indian dessert made from milk and rice.
What is a Kheer?
Kheer is a traditional Indian dessert made by simmering milk, rice, and sugar, flavored with cardamom and often garnished with nuts and dried fruits. Originating in the Indian subcontinent, kheer has been a festive favorite for centuries and is prepared in various regional adaptations across India, Pakistan, and neighboring countries.
It has a creamy texture and mild sweetness, with a hint of warmth from spices like cardamom and cinnamon. Depending on the recipe, kheer can be imbued with nutty and fruity flavors from almonds, pistachios, saffron, or raisins, making it a versatile dish for indulgence.
Nutritionally, kheer provides a good source of carbohydrates from rice and sugar, along with protein and fat from milk and nuts. While it is energy-dense, its nutrient profile can be slightly adapted for healthier preparations by using low-fat or plant-based milk and less sugar.
Nutrition Highlights
These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.
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Health Benefits of Kheers
Provides Energy Boost
The combination of simple and complex carbohydrates in kheer helps to provide an immediate energy boost and sustain energy levels over time.
- Rich in Carbohydrates
- Rich in Simple Sugars
Supports Bone Health
Milk-based kheer is a good source of calcium and vitamin D, which are essential for strong bones and teeth, making it a beneficial dessert for bone health.
- Rich in Calcium
- Rich in Vitamin D
Promotes Muscle Recovery
The protein content from milk and nuts in kheer aids in muscle recovery and repair, especially after physical activity.
- Rich in Protein
- Rich in Amino Acids
Improves Digestive Comfort
When garnished with spices like cardamom and cinnamon, kheer can help soothe digestion and reduce gastrointestinal discomfort due to their anti-inflammatory properties.
- Rich in Cardamom
- Rich in Cinnamon
Diet Compatibility
Is Kheer suitable for your diet? Here's what you need to know:
Compare Kheer to Similar Foods
See how Kheer stacks up against other popular foods:
🍽️ How to Enjoy Kheers
Breakfast
Serve warm with nuts and raisins.
Tip: Use less sugar and pair it with fresh fruit for a lighter start to the day.
Lunch
Enjoy as a small dessert after a light meal.
Tip: Prepare with plant-based milk for a dairy-free option.
Dinner
Serve chilled as a post-dinner dessert.
Tip: Elevate the flavor with a pinch of saffron for a luxurious touch.
Snack
Pair it with a cup of warm tea for an afternoon treat.
Tip: Focus on portion control to keep it a moderate snack option.
✅ The Bottom Line
Kheer is a decadent yet simple dessert offering a mix of carbohydrates, protein, and healthy fats. It is rich in calcium, providing a boost for bone health, and can be dressed up with spices, nuts, and fruits for added nutrition and taste.
Enjoy kheer as an occasional treat, especially during festivals and special occasions. Opt for healthier variations using plant-based milk, natural sweeteners, or brown rice for a more nutrient-dense and dietary-friendly option.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability.
- USDA FoodData Central - Comprehensive nutrient composition data
- FDA Nutrition Facts Label - Daily value percentages and guidelines
- NIH Office of Dietary Supplements - Nutrient recommendations and health information
- Dietary Guidelines for Americans - Evidence-based nutritional guidance
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
