Phirni Calories & Nutrition (फिरनी)

Phirni has 116 calories per 1 katori (116 kcal per 100 g)

Sweets & Desserts Health Rating: 6/10 Best time: After a meal
116 kcal

Phirni Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
100 g standard 100 g 116 kcal 3.5 g 16.1 g 4.3 g
1 katori 150 g 174 kcal 5.3 g 24.2 g 6.5 g
1 bowl 200 g 232 kcal 7 g 32.2 g 8.6 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Phirni to your thali See the total calories of your whole meal.
Nutrition Facts — Phirni (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 116 kcal 116 kcal 6%
Protein 3.5 g 3.5 g 7%
Carbohydrates 16.1 g 16.1 g 5%
Fat 4.3 g 4.3 g 7%
Fiber 0.4 g 0.4 g 2%
Sugar 10.8 g 10.8 g 22%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 3.5 g · 12%
Carbs 16.1 g · 55%
Fat 4.3 g · 33%
Burn it off

Minutes of activity to burn 116 kcal (70 kg adult):

Brisk walking 25 min
Cycling 17 min
Running 12 min
Yoga 33 min

Is Phirni good for weight loss?

Yes, in controlled portions

Phirni carries roughly 116 kcal per 100 g, which is moderate 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 Phirni good for muscle gain?

Mainly an energy food

Phirni provides about 3.5 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 3 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 Phirni

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 Phirni

Ground rice cooked in milk, set in earthen bowls and flavoured with cardamom and saffron.

Frequently asked questions about Phirni

100 g of phirni contains approximately 116 calories, along with 3.5 g protein, 16.1 g carbohydrates and 4.3 g fat.

100 gram phirni (100 g) mein lagbhag 116 calorie aur 3.5 g protein hota hai. Isme 16.1 g carbs aur 4.3 g fat bhi hota hai.

100 ग्राम फिरनी (100 ग्राम) में लगभग 116 कैलोरी और 3.5 ग्राम प्रोटीन होता है। इसमें 16.1 ग्राम कार्बोहाइड्रेट और 4.3 ग्राम फैट भी होता है।

100 g of Phirni contains about 116 calories, 3.5 g protein, 16.1 g carbs and 4.3 g fat.

Yes, in controlled portions. Phirni carries roughly 116 kcal per 100 g, which is moderate 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.

Phirni contains about 3.5 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.

Phirni provides roughly 16.1 g of carbohydrates and 10.8 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.

Phirni is best eaten at after a meal.

For a 70 kg adult, burning the roughly 116 calories in 100 g of phirni takes brisk walking for about 25 minutes, or cycling for about 17 minutes, or running for about 12 minutes, or yoga for about 33 minutes.

Compare Phirni with other foods

Phirni vs Chocolate Eclair Phirni vs Jaggery Phirni vs Kheer Phirni vs Rasmalai Phirni vs Sponge Cake

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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.