Kheer
Kheer is a beloved, creamy Indian rice pudding slow-simmered with milk, rice, and sugar, often infused with cardamom and garnished with nuts like almonds or pistachios. It is a staple dessert across the Indian subcontinent, traditionally prepared for festivals, religious ceremonies, and special family gatherings.
🍳 View the full Kheer recipe →
🍽️ Nutrition at a glance
This dish is high in carbohydrates and fats, providing a good source of energy, calcium, and some protein from the milk and nuts. A typical serving contains roughly 250-350 calories, depending on the richness of the milk and amount of sugar and ghee used.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 7 g |
| Carbs | 50 g |
| Fat | 10 g |
| Fiber | 1 g |
| Sugar | 30 g |
| Sodium | 100 mg |
| Calcium | 200 mg |
| Phosphorus | 180 mg |
| Vitamin A | 120 µg RAE |
| Vitamin D | 1.5 µg |
| Riboflavin (B2) | 0.2 mg |
| Vitamin B12 | 0.5 µg |
| Magnesium | 35 mg |
| Zinc | 1.0 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Kheer is deeply significant in Hindu rituals and celebrations, often offered as 'prasad' (blessed food) in temples. Nutritionally, the slow-cooking process with milk makes it a comforting, nutrient-dense food that has been used traditionally to provide strength and nourishment during recovery or postpartum periods.
