Payasam / Kheer
പായസം(Kerala)பாயசம் · ಪಾಯಸ
Dessert · 1 bowl
Nutrition Facts
Per 1 bowl
Calories195 kcal
Protein5.3g
Carbohydrates33g
Sugars24g
Fiber0.6g
Fat5.3g
Saturated3g
Sodium90mg
Glycemic Index62 (Medium)
Per 100g Reference
130
kcal
3.5g
protein
22g
carbs
3.5g
fat
Portion Guide
This serving150g
≈ in cups0.8 cups
1 cup ≈ 200ml ≈ 200g (for most cooked foods)
Things to Note
Medium Glycemic Index
GI of 62 has moderate blood sugar impact.
OKAY IN MODERATION
Why: Balanced nutritional profile
OK use: A few times a week
About This Dish
Sweet vermicelli or rice pudding with milk. South Indian festival dessert.
Macro Split
Protein 11%Carbs 66%Fat 24%
Category
dessertSouth 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
South IndianWhat is this?
An Indian sweet, typically enjoyed after meals or on special occasions.
Serving Size
1 1 bowl (150g) = 195 kcal
≈ 0.8 cups
Macros
Carb-heavy (66%). Provides quick energy.
P: 5.3gC: 33gF: 5.3gFiber: 0.6g
Blood Sugar Impact
Medium GI. Provides steady energy over a couple of hours.
When to Eat
Best after meals in small portions.
Portion Perspective
Light portion. You may want more if this is your main meal.
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.