Calories in Kheer
Kheer has about 218 calories per 1 small bowl (150 g), or 145 kcal per 100 g. That serving gives you 5.3 g protein, 36 g carbs and 6 g fat.
Nutrition facts
Estimated for a typical home-style recipe. Restaurant and homemade versions vary with oil, ghee and portion size.
| Nutrient | Per 100 g | 1 small bowl (150 g) | 1 cup (200 g) |
|---|---|---|---|
| Calories | 145 kcal | 218 kcal | 290 kcal |
| Protein | 3.5 g | 5.3 g | 7 g |
| Carbohydrates | 24 g | 36 g | 48 g |
| Fat | 4 g | 6 g | 8 g |
| Fiber | 0.2 g | 0.3 g | 0.4 g |
| Sugar | 16 g | 24 g | 32 g |
| Sodium | 45 mg | 68 mg | 90 mg |
About Kheer
Kheer is rice slow-cooked in milk with sugar, cardamom and nuts until thick. Because it is mostly milk it is lighter per gram than fried sweets — a small bowl is around 220 kcal with 5 g protein from the milk.
Tip: Make it with less sugar and a few dates for sweetness; the milk and cardamom do most of the work anyway.
Burn off 218 kcal
Rough estimates for a 70 kg adult.
- Brisk walking48 min
- Running20 min
- Cycling27 min
Stop guessing. Scan your plate.
Portion sizes are where calorie counts go wrong. Take a photo of your kheer and FoodMate AI estimates the portion and logs calories, protein, carbs and fat in seconds. Free to download.
Common questions
How many calories are in kheer?+
About 218 kcal per 1 small bowl (150 g), or 145 kcal per 100 g. Milk-based, so it carries some protein and calcium alongside the sugar.
How many calories in 1 cup of kheer?+
1 cup (200 g) is roughly 290 kcal with 7 g protein, 48 g carbs and 8 g fat.
How much protein is in kheer?+
About 5.2 g per 1 small bowl. It is not a major protein source, so pair it with daal, yogurt, eggs, chicken or fish to balance the meal.
Is kheer good for weight loss?+
Kheer is moderate in calories (145 kcal per 100 g). It can fit a weight-loss diet in a normal portion — the key is keeping the serving to around 150 g and watching what you eat alongside it.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.