Calories in Kheer (Rice Pudding): Nutrition, Portions, and Diet Tips
Calories in Kheer (Rice Pudding): Nutrition, Portions, and Diet Tips
Kheer (Rice Pudding) contains 146.0 kcal per 100 g, and 1 serving of 1 bowl (about 150 g) provides 219.0 kcal. That same serving gives 4.8 g protein, 37.4 g carbohydrate, and 5.5 g fat. The size of the bowl you scoop is what decides how much energy you add to your daily total.
Nutrition Facts for Kheer (Rice Pudding)
| Food | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) |
|---|---|---|---|---|
| Kheer (Rice Pudding), per 100 g | 146.0 | 3.2 | 24.9 | 3.7 |
| Kheer (Rice Pudding), per serving, 1 bowl (about 150 g) | 219.0 | 4.8 | 37.4 | 5.5 |
Looking at the per 100 g row, most of the energy in Kheer (Rice Pudding) comes from carbohydrate, which stands at 24.9 g, while protein is 3.2 g and fat is 3.7 g. This is the expected pattern for a rice and milk dessert. The carbohydrate figure reflects the rice and the sugar that is normally cooked into it, so the sweetened version many Pakistani households make will land close to this profile.
In the serving row, the numbers simply scale up with the larger quantity: 4.8 g protein, 37.4 g carbohydrate, and 5.5 g fat in a bowl that weighs about 150 g. If you are tracking food on a phone app, the serving row is the more useful one for daily logging, because most people eat a bowl rather than weighing out exactly 100 g.
Kheer (Rice Pudding) Portions in Pakistani Kitchens
In Pakistani kitchens, kheer is usually served in a small katori or a dessert bowl, and a typical filled bowl lands at about the serving we are using here, 1 bowl (about 150 g). That portion comes to 219.0 kcal, which is easy to fit into a normal day if you plan for it. The trouble starts when the bowl is a large serving dish, or when one bowl turns into two while sitting with family after dinner.
A practical habit is to serve yourself once, in a small bowl, and to put the pot back in the fridge rather than on the table. That way the serving you log matches the serving you eat. Remember that additions change the picture too. A spoon of sugar stirred in, or a garnish poured on top, adds energy on top of the 219.0 kcal already in the bowl, so keep toppings light if you are counting carefully.
Kheer (Rice Pudding) Compared With Other Foods
For context, Shehad (Honey) provides 304.0 kcal per 100 g, and 1 tablespoon (about 21 g) comes to 63.8 kcal. Khajoor (Dates) provides 277.0 kcal per 100 g, and 2 dates (about 24 g) comes to 66.5 kcal. On a gram for gram basis both of these are more energy dense than Kheer (Rice Pudding), which is 146.0 kcal per 100 g, but their usual serving sizes are much smaller than a bowl of kheer. A tablespoon of honey or two dates adds far less to your day than 1 bowl (about 150 g) at 219.0 kcal. If you want to read more, see Shehad (Honey) and Khajoor (Dates).
Is Kheer (Rice Pudding) Good for Weight Loss?
Kheer (Rice Pudding) can fit into a calorie controlled diet, and whether it helps or hinders your goal depends almost entirely on portion size and frequency. At 219.0 kcal for 1 bowl (about 150 g), it is not a food you need to fear, and it is not a food to eat without thinking either. If you stay within your daily calorie target, a bowl of kheer can be part of the plan.
The honest answer is that no single dish decides your weight. What matters is the whole day's total, and how often the richer versions appear. Enjoying kheer once in a while, in a measured bowl, works better than banning it and then overeating later. Keep the rest of the day lighter in oil and fried items to make room, and the dessert stays enjoyable without pushing you over your target.
How to Eat Kheer (Rice Pudding) Wisely
- Serve one small bowl (about 150 g) and log it as 219.0 kcal, instead of eating straight from the pot.
- Make room for it by keeping lunch or dinner lighter, so the 219.0 kcal still fits your daily target.
- Skip or limit extra sugar, condensed milk, and heavy nut toppings, since these add calories on top of the base recipe.
- Have it slowly, after a meal, so a single bowl feels like a proper dessert rather than the start of a second round.
Who Should Be Careful
If you are managing diabetes, are pregnant, or live with a kidney or heart condition, please ask a doctor before adding desserts like Kheer (Rice Pudding) to your routine. People with specific medical needs may require a different plan for sugar, dairy, or fluid intake, and only a qualified professional who knows your history can advise you on that.
FAQ
How many calories are in Kheer (Rice Pudding)? Kheer (Rice Pudding) has 146.0 kcal per 100 g. A serving of 1 bowl (about 150 g) has 219.0 kcal.
What are the macros in one bowl of Kheer (Rice Pudding)? One bowl (about 150 g) gives 4.8 g protein, 37.4 g carbohydrate, and 5.5 g fat. Most of the calories come from the carbohydrate in the rice and the sugar used in the recipe.
Is Kheer (Rice Pudding) good for weight loss? It can fit a calorie controlled diet when the portion is kept to 1 bowl (about 150 g), which is 219.0 kcal. Eating more than one bowl, or having it daily with rich toppings, makes it much harder to stay within your target.
If weight management is the goal, the calorie calculator can help plan the day, and Active Detox is available at Clinicaly. You can also browse all products, check Pakistani food calories, read the DRAP safety guide, learn about Clinicaly, or contact us with questions.
Data source: USDA FoodData Central, Restaurant, Latino, arroz con leche (rice pudding), fdcId 168063. Values per 100 g; serving values are approximate.
Medical disclaimer: this page is for general information only and is not medical advice. Consult a qualified doctor before changing your diet.