Kheer Calories & Nutrition (खीर)

Kheer has 113 calories per 1 katori (75 kcal per 100 g)

Sweets & Desserts Health Rating: 7/10 Best time: After a meal
113 kcal

Kheer Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Kheer broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 75 kcal 2.3 g 10.1 g 3 g
1 katori standard 150 g 113 kcal 3.4 g 15.1 g 4.5 g
1 bowl 200 g 151 kcal 4.5 g 20.1 g 6 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Kheer to your thali See the total calories of your whole meal.
Nutrition Facts — Kheer (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 113 kcal 75 kcal 6%
Protein 3.4 g 2.3 g 7%
Carbohydrates 15.1 g 10.1 g 5%
Fat 4.5 g 3 g 7%
Fiber 0.3 g 0.2 g 1%
Sugar 12 g 8 g 24%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 3.4 g · 12%
Carbs 15.1 g · 53%
Fat 4.5 g · 35%
Burn it off

Minutes of activity to burn 113 kcal (70 kg adult):

Brisk walking 24 min
Cycling 16 min
Running 12 min
Yoga 32 min

Is Kheer good for weight loss?

Yes — a good choice

Kheer carries roughly 75 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Kheer good for muscle gain?

Mainly an energy food

Kheer provides about 2.3 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 3.1 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Kheer

Treat it as an occasional dessert — one piece or a small katori is a sensible portion. Having it straight after a meal is better than eating it on an empty stomach.

About Kheer

Rice slow-cooked in milk with sugar and cardamom, garnished with nuts.

Frequently asked questions about Kheer

1 katori kheer (150 g) contains approximately 113 calories, along with 3.4 g protein, 15.1 g carbohydrates and 4.5 g fat.

1 katori kheer (150 g) mein lagbhag 113 calorie aur 3.4 g protein hota hai. Isme 15.1 g carbs aur 4.5 g fat bhi hota hai.

1 कटोरी खीर (150 ग्राम) में लगभग 113 कैलोरी और 3.4 ग्राम प्रोटीन होता है। इसमें 15.1 ग्राम कार्बोहाइड्रेट और 4.5 ग्राम फैट भी होता है।

100 g of Kheer contains about 75 calories, 2.3 g protein, 10.1 g carbs and 3 g fat.

Yes — a good choice. Kheer carries roughly 75 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Kheer contains about 2.3 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Kheer provides roughly 10.1 g of carbohydrates and 8 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Kheer is best eaten at after a meal.

For a 70 kg adult, burning the roughly 113 calories in 1 katori kheer takes brisk walking for about 24 minutes, or cycling for about 16 minutes, or running for about 12 minutes, or yoga for about 32 minutes.

Compare Kheer with other foods

Kheer vs Chocolate Eclair Kheer vs Jaggery Kheer vs Rasmalai Kheer vs Sponge Cake Kheer vs Aloo Halwa

Similar foods in Sweets & Desserts

Chocolate Eclair

120 kcal

Jaggery (Gud)

35 kcal

Rasmalai

81 kcal

Sponge Cake

152 kcal

Aloo Halwa

152 kcal

Amla Murabba

31 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.