Kheer
Creamy rice pudding slow-cooked in whole milk with sugar, cardamom, and rose water. Pakistani kheer is thicker than Western rice pudding, with the rice almost dissolving into the velvety milk.
285kcal
Calories
6g
Protein
42g
Carbs
8g
Fat
About Kheer
Kheer is a signature Pakistani food, frequently served as a dessert and celebrated for its rich, satisfying taste. It is traditionally made with key ingredients such as Rice, Whole milk, Sugar, Cardamom, Rose water, and prepared by rice slow-cooked in whole milk until very creamy, sweetened with sugar and flavored with spices..
Kheer provides 285 calories per 200g (142 kcal per 100g). This moderate calorie level makes it a versatile dish for both active individuals and those maintaining a balanced diet.
The macronutrient composition of Kheer per 200g is as follows: 6g protein, 42g carbohydrates, and 8g fat and 32g of sugars. This balanced macronutrient distribution makes Kheer a nutritionally well-rounded food suitable for a variety of dietary goals, from weight management to general health maintenance.
Kheer has a medium glycemic index of 62. 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.
Kheer 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
Rice slow-cooked in whole milk until very creamy, sweetened with sugar and flavored with spices.
Calorie Comparison
vs. similar Pakistani dishes
Healthiest in this cuisine
Kheer has the fewest calories among these Pakistani dishes
Comparing per-serving values · All from Pakistani cuisine · 🌿 = fewest calories
Frequently Asked Questions
Common questions about Kheer
Kheer contains 285 calories per serving (200g). It provides 6g protein, 42g carbohydrates, and 8g fat. Per 100g, it contains approximately 142 calories.
Per serving, Kheer contains: 6g protein, 42g carbohydrates, and 8g total fat (5g saturated fat). Sugar content: 32g. Total: 285 kcal.
Kheer can fit into a weight loss plan with appropriate portion sizes. At 285 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.
Kheer has a glycemic index of 62, which is classified as Medium. Medium GI foods (56 to 69) cause a moderate rise in blood sugar. Consume in controlled portions.
Kheer has a Medium glycemic index of 62. 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.
Kheer is best enjoyed at breakfast or lunch. With 285 calories and a Medium glycemic index (62), its energy is best utilized during the day's active hours rather than in the evening.
Kheer 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.
Kheer is traditionally made with: Rice, Whole milk, Sugar, Cardamom, Rose water, Almonds, Pistachios, Saffron. It is prepared by rice slow-cooked in whole milk until very creamy, sweetened with sugar and flavored with spices..
These answers are for general informational purposes only. Always consult a qualified healthcare professional for personalized dietary advice.