Calories in Zarda
Zarda has about 345 calories per 1 serving (150 g), or 230 kcal per 100 g. That serving gives you 4.5 g protein, 63 g carbs and 9 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 serving (150 g) | 1 plate (200 g) |
|---|---|---|---|
| Calories | 230 kcal | 345 kcal | 460 kcal |
| Protein | 3 g | 4.5 g | 6 g |
| Carbohydrates | 42 g | 63 g | 84 g |
| Fat | 6 g | 9 g | 12 g |
| Fiber | 0.6 g | 0.9 g | 1.2 g |
| Sugar | 22 g | 33 g | 44 g |
| Sodium | 20 mg | 30 mg | 40 mg |
About Zarda
Zarda is basmati rice cooked with sugar, ghee, food colour, cardamom and dried fruit — the sweet rice served at weddings and on Eid. A serving is about 345 kcal, and almost all of it is carbohydrate.
Tip: Treat zarda as the dessert of the meal, not a side dish next to biryani.
Burn off 345 kcal
Rough estimates for a 70 kg adult.
- Brisk walking77 min
- Running31 min
- Cycling43 min
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Common questions
How many calories are in zarda?+
About 345 kcal per 1 serving (150 g), or 230 kcal per 100 g. Sugar-sweetened rice; very high in carbohydrate.
How many calories in 1 plate of zarda?+
1 plate (200 g) is roughly 460 kcal with 6 g protein, 84 g carbs and 12 g fat.
How much protein is in zarda?+
About 4.5 g per 1 serving. It is not a major protein source, so pair it with daal, yogurt, eggs, chicken or fish to balance the meal.
Is zarda good for weight loss?+
Zarda is calorie-dense (230 kcal per 100 g), so it is easy to over-eat. It can still fit a weight-loss diet in a small, measured portion, but it should not be a daily staple.
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.