Kheer Calories Calculator
Calculate kheer calories.
Kheer (Rice Pudding) nutrition tips
Calories can change based on recipe, oil, ghee, sugar, sauce and serving size. Use this page as a practical estimate and adjust based on your actual portion.
Best for fitness goals
For weight loss, control portions and pair meals with lean protein or vegetables. For muscle gain, combine carbs with enough protein and use the meal planner for full-day targets.
Kheer Calories Guide
Kheer is a South Asian rice pudding made by simmering rice in whole milk with sugar, cardamom, saffron, and sometimes nuts or rose water. One of the most popular desserts in Pakistan and India, its calorie range is wide — a home-cooked bowl runs 250–350 kcal while restaurant versions with condensed milk or cream can reach 400–500 kcal. Sugar and milk fat are the primary calorie drivers.
Kheer Portion Size Table
| Serving | Approx. Weight | Est. Calories | Sugar |
|---|---|---|---|
| Small cup / half-bowl | ~100–120g | ~150–220 kcal | ~20–30g |
| Standard bowl | ~180–220g | ~250–340 kcal | ~30–44g |
| Restaurant / large bowl | ~280–350g | ~380–500 kcal | ~45–60g |
| Per 100g (home-cooked) | 100g | ~130–160 kcal | ~16–22g |
Is Kheer Good for Weight Loss?
Kheer is a calorie-dense dessert best treated as an occasional indulgence during weight loss. Reducing sugar by 30–40%, using semi-skimmed milk, and keeping the portion to a small cup (100–120g) can bring a serving to 150–200 kcal. Skipping condensed milk and cream makes the largest difference.
Is Kheer Good for Muscle Gain?
Kheer provides some protein from milk (~3–5g per 100g) and useful carbohydrates. It is not a high-protein food on its own, but works as a pleasant post-workout treat on higher-calorie days alongside a protein-rich main meal. Adding chopped nuts increases healthy fats and slightly boosts protein.
Kheer vs. Zarda
| Dessert (~200g serving) | Est. Calories | Main Calorie Driver |
|---|---|---|
| Kheer (home-cooked) | ~250–320 kcal | Milk, sugar, rice |
| Zarda | ~320–420 kcal | Sugar, ghee, food colour |
| Kheer (restaurant, condensed milk) | ~380–500 kcal | Condensed milk, cream, sugar |
Healthier Tips
- Reduce sugar by 30–40% — cardamom and saffron carry most of the flavour
- Use semi-skimmed milk to save 20–40 kcal per 100ml
- Skip condensed milk and heavy cream — add a small amount of nuts instead
- Serve in a small cup — a half-portion satisfies the sweet craving at half the calories
Burn This Food
Approximate activity to burn a standard kheer bowl (~280 kcal):
| Activity | Approx. Duration |
|---|---|
| Brisk walking | ~50–60 min |
| Jogging | ~25–30 min |
| Cycling (moderate) | ~32–38 min |
Related Pages
FAQs
How many calories are in kheer?
A standard home-cooked bowl (~200g) contains approximately 250–340 calories. Restaurant versions with condensed milk can reach 380–500 kcal.
Is kheer or zarda higher in calories?
Zarda is typically higher due to its ghee, higher sugar, and khoya content. Plain home-cooked kheer runs 250–320 kcal per bowl, while zarda runs 320–420 kcal.
Can I eat kheer while losing weight?
Occasionally in a small portion. A half-bowl of reduced-sugar, low-fat milk kheer (~100–120g) runs around 150–200 kcal — manageable as a treat if the rest of the day is balanced.
Does kheer have protein?
Yes, from milk — roughly 3–5g per 100g. It is not a high-protein food but milk adds calcium and some B vitamins alongside protein.
📊 Values are estimates. Actual calories vary with milk type, sugar amount, rice ratio, and toppings. See Data Sources.