Kheer (Indian)
Kheer is a traditional Indian rice pudding, slow-cooked with milk, sugar, and aromatic spices like cardamom and saffron. Often garnished with nuts such as almonds, pistachios, and cashews, it is a beloved dessert served during festivals, celebrations, and family gatherings across the Indian subcontinent.
🍽️ Nutrition at a glance
Kheer is high in carbohydrates and fat due to its milk and sugar base, providing a good source of calcium and quick energy. A typical serving can range from 250 to 400 calories, depending on the richness and portion size.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 6 g |
| Carbs | 34 g |
| Fat | 6 g |
| Fiber | 1 g |
| Sugar | 22 g |
| Sodium | 90 mg |
| Calcium | 180 mg |
| Phosphorus | 150 mg |
| Potassium | 250 mg |
| Vitamin A | 60 mcg |
| Vitamin B12 | 0.5 mcg |
| Riboflavin (B2) | 0.2 mg |
| Magnesium | 25 mg |
| Zinc | 1.0 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, kheer is deeply tied to auspicious occasions and is often offered as prasad (a religious offering) in temples. Its slow-cooking method allows the rice to release starch, naturally thickening the milk without added thickeners, making it a comforting and wholesome treat.
