Kheer
खीर(Pan-India)பாயசம் · ಪಾಯಸ
Dessert · 1 cup
Nutrition Facts
Per 1 cup
Calories360 kcal
Protein9g
Carbohydrates56g
Sugars40g
Fiber1g
Fat12g
Saturated7g
Sodium180mg
Glycemic Index65 (Medium)
Per 100g Reference
180
kcal
4.5g
protein
28g
carbs
6g
fat
Portion Guide
This serving1 cup
1 standard cup≈ 200 ml
1 cup ≈ 200ml ≈ 200g (for most cooked foods)
Things to Note
Medium Glycemic Index
GI of 65 has moderate blood sugar impact.
OKAY IN MODERATION
Why: Balanced nutritional profile
OK use: A few times a week
About This Dish
A milk-based pudding cooked with rice, sugar, and nuts. Classic Indian dessert.
Macro Split
Protein 10%Carbs 61%Fat 29%
Category
dessertPan-Indian
Real Talk
- →Small bowl is plenty. The sweetness goes a long way.
- →Every food can fit. Frequency and portion are what matter.
Alternatives
- Oats kheer – more fiber, less refined carbs
- Banana shrikhand – protein-rich, natural sweetness
- Date kheer – natural sweetness, no added sugar
ELI5
Pan-IndianWhat is this?
An Indian sweet, typically enjoyed after meals or on special occasions.
Serving Size
1 1 cup (200g) = 360 kcal
≈ 1 cups (1 cup = 200ml)
Macros
Carb-heavy (61%). Provides quick energy.
P: 9gC: 56gF: 12gFiber: 1g
Blood Sugar Impact
Medium GI. Provides steady energy over a couple of hours.
When to Eat
Best after meals in small portions.
Portion Perspective
One 1 cup is a moderate serving.
Things to Note
Medium Glycemic Index
Best For
dessert
Every dish has its place. Moderation is key.
Disclaimer: Nutribaba provides general nutrition information for awareness only. Data sourced from IFCT 2017 and standard recipes. Actual nutrition may vary based on ingredients, portion sizes, and preparation methods. Consult a qualified professional for personalized dietary advice.