Indian Kheer
Kheer is a beloved, creamy Indian rice pudding that has been enjoyed for centuries across the Indian subcontinent. It is typically made by slowly simmering rice in milk until it thickens, then sweetened with sugar and flavored with aromatic spices like cardamom, and often garnished with nuts and saffron.
🍽️ Nutrition at a glance
This dessert is primarily a source of carbohydrates from the rice and sugar, with significant fat and protein coming from the whole milk base. A standard serving can provide a good amount of calcium and energy, with a rough calorie range of 250-350 calories depending on the recipe and portion size.
Nutrition breakdown
| Calories | 260 kcal |
| Protein | 5.5 g |
| Carbs | 40 g |
| Fat | 9 g |
| Fiber | 0.5 g |
| Sugar | 25 g |
| Sodium | 80 mg |
| Calcium | 150 mg |
| Phosphorus | 130 mg |
| Potassium | 200 mg |
| Vitamin A | 70 mcg RAE |
| Vitamin D | 0.5 mcg |
| Vitamin B12 | 0.4 mcg |
| Riboflavin (B2) | 0.2 mg |
| Magnesium | 20 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Kheer holds a special place in Indian culture, often prepared for festivals, religious ceremonies, and celebrations as a symbol of auspiciousness and hospitality. Nutritionally, the slow-cooking process with milk makes it a more digestible and comforting dish compared to many other desserts.
