Kheer vs Phirni
Full nutrition facts, calorie comparison, and health verdict — per 100g
PakistaniDesserts
Kheer
140
kcal per 100g
Creamy Pakistani rice pudding simmered with full-fat milk, sugar, cardamom, and nuts.
View full nutrition pagePakistaniDesserts
Phirni
122
kcal per 100g
A delicate, creamy ground rice pudding set in earthenware saucers and served chilled. Unlike kheer, phirni uses coarsely ground rice which gives it a unique grainy yet smooth texture when set cold.
View full nutrition pageMacronutrient Comparisonper 100g
ProteinDifference: 0.0%
Kheer
6g
Phirni
6g
CarbohydratesDifference: +23.5%
Kheer
42g
Phirni
34g
FatDifference: 0.0%
Kheer
8g
Phirni
8g
FiberDifference: —
Kheer
0g
Phirni
0g
Complete Nutrition Factsper 100g
| Nutrient | Kheer | Phirni | Diff | Better |
|---|---|---|---|---|
| Calories | 140kcal | 122kcal | +14.8% | Phirni |
| Protein | 6g | 6g | 0.0% | Phirni |
| Carbohydrates | 42g | 34g | +23.5% | — |
| Fat | 8g | 8g | 0.0% | — |
| Fiber | 0g | 0g | — | — |
| Sugar | 34g | 26g | +30.8% | Phirni |
| Sodium | 80mg | 65mg | +23.1% | Phirni |
| Iron | 0.4mg | 0.2mg | +100.0% | Kheer |
| Calcium | 180mg | 165mg | +9.1% | Kheer |
| Potassium | 220mg | 165mg | +33.3% | Kheer |
Health Verdict
For Weight Loss
Phirni is better for weight loss with 122 kcal/100g vs 140 kcal in Kheer.
Phirni wins
For Muscle Building
Phirni has more protein at 6g/100g vs 6g in Kheer.
Phirni wins
For Heart Health
Phirni has lower sodium (65mg) making it better for heart health.
Phirni wins
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