Phirni
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.
245kcal
Calories
6g
Protein
34g
Carbs
8g
Fat
About Phirni
A staple of Pakistani cooking, Phirni has been enjoyed for generations and remains a favourite across Pakistani and South Asian households. It is traditionally made with key ingredients such as Ground rice, Whole milk, Sugar, Cardamom, Rose water, and prepared by ground rice dissolved in cold milk, cooked until thick, sweetened and set in clay saucers..
With 245 calories per 200g, Phirni is a relatively light food that supports calorie-conscious eating without compromising on taste or nutrition.
The macronutrient composition of Phirni per 200g is as follows: 6g protein, 34g carbohydrates, and 8g fat and 26g of sugars. This balanced macronutrient distribution makes Phirni a nutritionally well-rounded food suitable for a variety of dietary goals, from weight management to general health maintenance.
Phirni has a medium glycemic index of 58. Medium GI foods cause a moderate rise in blood sugar and are generally suitable for most people in appropriate portion sizes. Pairing it with a source of protein or healthy fat can further moderate its glycemic response — a useful strategy in a balanced Pakistani meal plan.
Phirni is low in sodium at 65mg per serving, making it a heart-friendly choice for individuals managing hypertension or following a low-sodium diet.
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Nutrition Facts
Per 200g servingMacronutrients
Minerals & Vitamins
Main Ingredients
Cooking Method
Ground rice dissolved in cold milk, cooked until thick, sweetened and set in clay saucers.
Calorie Comparison
vs. similar Pakistani dishes
Healthiest in this cuisine
Phirni has the fewest calories among these Pakistani dishes
Comparing per-serving values · All from Pakistani cuisine · 🌿 = fewest calories
Frequently Asked Questions
Common questions about Phirni
Phirni contains 245 calories per serving (200g). It provides 6g protein, 34g carbohydrates, and 8g fat. Per 100g, it contains approximately 122 calories.
Per serving, Phirni contains: 6g protein, 34g carbohydrates, and 8g total fat (5g saturated fat). Sugar content: 26g. Total: 245 kcal.
Phirni can fit into a weight loss plan with appropriate portion sizes. At 245 calories per serving with 6g protein and 8g fat, it provides moderate energy. A daily deficit of 500 kcal typically leads to approximately 0.5 kg of weight loss per week.
Phirni has a glycemic index of 58, which is classified as Medium. Medium GI foods (56 to 69) cause a moderate rise in blood sugar. Consume in controlled portions.
Phirni has a Medium glycemic index of 58. People with diabetes can include it in moderate amounts, ideally paired with protein or healthy fat to slow glucose absorption. Monitor your blood sugar response and seek personalized advice from your doctor.
Phirni is best enjoyed at breakfast or lunch. With 245 calories and a Medium glycemic index (58), its energy is best utilized during the day's active hours rather than in the evening.
Phirni contains only 65mg of sodium per serving, making it a low-sodium food suitable for people managing blood pressure or following a heart-healthy diet.
Phirni is traditionally made with: Ground rice, Whole milk, Sugar, Cardamom, Rose water, Saffron, Pistachios. It is prepared by ground rice dissolved in cold milk, cooked until thick, sweetened and set in clay saucers..
These answers are for general informational purposes only. Always consult a qualified healthcare professional for personalized dietary advice.