Kheer

Dessert

Item Rating: 63/100

1 serving (200 grams) contains 250 calories, 6.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	5.9 g	29%
	Polyunsaturated Fat	0 g
Cholesterol		23.5 mg	7%
Sodium		117.6 mg	5%
Total Carbohydrates		47.1 g	17%
	Dietary Fiber	0 g	0%
	Sugars	29.4 g
protein		7.1 g	14%
Vitamin D		0 mcg	0%
Calcium		176.5 mg	13%
Iron		0.6 mg	3%
Potassium		176.5 mg	3%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 84 cal (28.1%)

Protein: 28 cal (9.4%)

Carbs: 188 cal (62.5%)

About Kheer

Kheer is a traditional dessert from the Indian subcontinent, often served during festivals, religious ceremonies, or as a celebratory delicacy. It is made by simmering rice or vermicelli in milk, sweetened with sugar or jaggery, and flavored with cardamom, saffron, and nuts. Kheer has an energy-dense nutritional profile, providing around 125 calories per serving. This dessert typically contains modest amounts of protein, fat, and carbohydrates, as well as calcium from the milk. Depending on the ingredients, kheer can also be enriched with additional nutrients like vitamin E and healthy fats from nuts and dried fruits such as almonds or raisins.

Health Benefits

• Rich source of calcium (75 mg per serving), which supports bone health and muscle function.
• Contains protein (3 g per serving), which helps in cell repair and muscle maintenance.
• May provide healthy fats from nuts like almonds or cashews, which support brain health and reduce inflammation.

Dietary Considerations

Allergens: Contains milk, nuts (if used), gluten (if vermicelli contains wheat)

Suitable for: Vegetarian diet

Not suitable for: Vegan diet, lactose-intolerant individuals, nut allergies (if nuts used)

Selection and Storage

Store kheer in an airtight container in the refrigerator for up to 2-3 days. Reheat gently on the stovetop or microwave, adding a little milk if it thickens over time.

Common Questions About Kheer Nutrition

Is kheer high in protein?

Kheer contains 3 grams of protein per serving, which is moderate for a dessert. Since it is primarily made from milk, the protein content comes from the dairy used, making it a decent source of protein compared to other sweet dishes.

Can I eat kheer on a keto diet?

Kheer is not keto-friendly due to its high carbohydrate content (20 grams per serving) and significant sugar (12.5 grams). Keto diets focus on very low carbs, and traditional kheer typically doesn't fit within these macronutrient restrictions.

What are the health benefits or concerns of eating kheer?

Kheer provides calcium from milk, which supports bone health, and it can be a source of energy due to its carbs and sugar. However, it may not be suitable for those monitoring sugar intake or calorie consumption, as one serving contains 125 calories and 12.5 grams of sugar.

What is a recommended serving size for kheer?

A recommended serving size for kheer is typically around 100 grams, providing 125 calories. It's best to enjoy it in moderation, particularly if you're mindful of sugar or fat intake, as it can add up quickly.

How does kheer compare to other rice-based desserts like pudding?

Kheer is similar to rice pudding in terms of ingredients but often contains spices like cardamom and saffron, which are less common in standard rice pudding recipes. Nutritionally, kheer tends to have slightly higher sugar content due to the sweeteners used in Indian preparation methods.

Data Sources & Scientific References

1. Vitamin D: Fact Sheet for Health Professionals

   National Institutes of Health, Office of Dietary Supplements

   This fact sheet explains the health benefits of vitamin D found in milk, an important ingredient in kheer, and its role in bone health.

   View source →