Suji Kheer Calories & Nutrition (सूजी खीर)

Suji Kheer has 170 calories per 1 katori (113 kcal per 100 g)

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

Suji Kheer Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
100 g 100 g 113 kcal 3.4 g 15.9 g 4.2 g
1 katori standard 150 g 170 kcal 5.1 g 23.8 g 6.3 g
1 bowl 200 g 227 kcal 6.8 g 31.7 g 8.4 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Suji Kheer to your thali See the total calories of your whole meal.
Nutrition Facts — Suji Kheer (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 170 kcal 113 kcal 9%
Protein 5.1 g 3.4 g 10%
Carbohydrates 23.8 g 15.9 g 8%
Fat 6.3 g 4.2 g 10%
Fiber 0.8 g 0.5 g 3%
Sugar 19.3 g 12.9 g 39%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 5.1 g · 12%
Carbs 23.8 g · 55%
Fat 6.3 g · 33%
Burn it off

Minutes of activity to burn 170 kcal (70 kg adult):

Brisk walking 36 min
Cycling 24 min
Running 18 min
Yoga 49 min

Is Suji Kheer good for weight loss?

Yes, in controlled portions

Suji Kheer carries roughly 113 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 Suji Kheer good for muscle gain?

Mainly an energy food

Suji Kheer provides about 3.4 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 Suji 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 Suji Kheer

Semolina cooked in milk with sugar and cardamom.

Frequently asked questions about Suji Kheer

1 katori suji kheer (150 g) contains approximately 170 calories, along with 5.1 g protein, 23.8 g carbohydrates and 6.3 g fat.

1 katori suji kheer (150 g) mein lagbhag 170 calorie aur 5.1 g protein hota hai. Isme 23.8 g carbs aur 6.3 g fat bhi hota hai.

1 कटोरी सूजी खीर (150 ग्राम) में लगभग 170 कैलोरी और 5.1 ग्राम प्रोटीन होता है। इसमें 23.8 ग्राम कार्बोहाइड्रेट और 6.3 ग्राम फैट भी होता है।

100 g of Suji Kheer contains about 113 calories, 3.4 g protein, 15.9 g carbs and 4.2 g fat.

Yes, in controlled portions. Suji Kheer carries roughly 113 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.

Suji Kheer contains about 3.4 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.

Suji Kheer provides roughly 15.9 g of carbohydrates and 12.9 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.

Suji Kheer is best eaten at after a meal.

For a 70 kg adult, burning the roughly 170 calories in 1 katori suji kheer takes brisk walking for about 36 minutes, or cycling for about 24 minutes, or running for about 18 minutes, or yoga for about 49 minutes.

Compare Suji Kheer with other foods

Suji Kheer vs Besan Barfi Suji Kheer vs Besan Halwa Suji Kheer vs Chocolate Barfi Suji Kheer vs Chocolate Eclair Suji Kheer vs Eggless 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.