Zarda
Fragrant saffron-yellow sweet rice with sugar, ghee, nuts, and dried fruits. Zarda is an obligatory part of Pakistani weddings and Eid celebrations, its golden color symbolizing celebration and joy.
420kcal
Calories
5g
Protein
68g
Carbs
14g
Fat
About Zarda
A staple of Pakistani cooking, Zarda has been enjoyed for generations and remains a favourite across Pakistani and South Asian households. It is traditionally made with key ingredients such as Basmati rice, Sugar, Saffron, Ghee, Cardamom, and prepared by rice cooked separately, sugar syrup with saffron added, tossed with ghee, nuts, and dried fruits..
A 200g serving of Zarda delivers 420 calories, or 210 kcal per 100g. This places it firmly in the moderate energy range — filling enough for a proper meal without excessive caloric load.
The macronutrient composition of Zarda per 200g is as follows: 5g protein, 68g carbohydrates, and 14g fat, with 1g of dietary fibre and 40g of sugars. With 68g of carbohydrates, Zarda serves as a solid energy source. Carbohydrates are the body's primary fuel — making this dish especially suitable for active days, pre-workout meals, or as part of a balanced Pakistani meal plan.
Zarda has a medium glycemic index of 68. 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.
Zarda 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 cooked separately, sugar syrup with saffron added, tossed with ghee, nuts, and dried fruits.
Calorie Comparison
vs. similar Pakistani dishes
Comparing per-serving values · All from Pakistani cuisine · 🌿 = fewest calories
Frequently Asked Questions
Common questions about Zarda
Zarda contains 420 calories per serving (200g). It provides 5g protein, 68g carbohydrates, and 14g fat. Per 100g, it contains approximately 210 calories.
Per serving, Zarda contains: 5g protein, 68g carbohydrates (including 1g dietary fiber), and 14g total fat (6g saturated fat). Sugar content: 40g. Total: 420 kcal.
Zarda can fit into a weight loss plan with appropriate portion sizes. At 420 calories per serving with 5g protein and 14g fat, it provides moderate energy. A daily deficit of 500 kcal typically leads to approximately 0.5 kg of weight loss per week.
Zarda has a glycemic index of 68, which is classified as Medium. Medium GI foods (56 to 69) cause a moderate rise in blood sugar. Consume in controlled portions.
Zarda has a Medium glycemic index of 68. 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.
Zarda is best enjoyed at breakfast or lunch. With 420 calories and a Medium glycemic index (68), its energy is best utilized during the day's active hours rather than in the evening.
Zarda 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.
Zarda is traditionally made with: Basmati rice, Sugar, Saffron, Ghee, Cardamom, Khoya, Almonds, Pistachios, Raisins, Charoli. It is prepared by rice cooked separately, sugar syrup with saffron added, tossed with ghee, nuts, and dried fruits..
These answers are for general informational purposes only. Always consult a qualified healthcare professional for personalized dietary advice.