Kheer - know your calories

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Kheer, a traditional Indian rice pudding, holds a cherished place in festivals, celebrations, and everyday indulgences. Its creamy texture, fragrant with cardamom and garnished with nuts, offers a delightful sensory experience. However, a closer examination of its nutritional content is essential to understand its impact on our dietary intake.


Kheer typically comprises rice, milk, sugar, and a variety of flavorings such as cardamom, saffron, and nuts like almonds and pistachios. These ingredients blend harmoniously to create a rich and comforting dessert that is enjoyed across various cultures


A serving of Kheer tends to contain a significant amount of carbohydrates, primarily from rice and sugar. On average, it provides 35 grams of carbohydrates or 140 Calories per serving. A combination of rice and refined sugar is enough to put your blood-glucose levels on a rollercoaster ride.


The fat content in Kheer mainly comes from the milk and any added nuts or ghee. A typical serving may contain 15 grams of fat, or 135 Calories depending on the recipe. While most of the fat does come from whole milk, nuts and seeds, this isn't a macro-friendly dish.


Kheer generally lacks substantial protein content. While milk contributes some protein, it may not provide enough to meet daily protein requirements. A typical serving offers around 4 grams of protein or 16 Calories, with variations depending on the recipe and additional ingredients. As has been the trend, the most important 

Why it’s unhealthy:

Despite its enticing flavors and cultural significance, Kheer falls short in terms of protein content, which is crucial for muscle repair, immune function, and overall health. Its reliance on rice, milk, and sugar as primary ingredients contributes to its higher carbohydrate and fat content while lacking adequate protein. Consuming Kheer in moderation as an occasional treat is reasonable, but relying on it as a regular dessert may not align with a balanced diet.

Kheer, a beloved rice pudding dessert, captivates with its creamy texture and aromatic flavors. However, its limited protein content and higher levels of carbohydrates and fats raise considerations for its regular consumption as part of a balanced diet. Enjoying Kheer in moderation alongside other nutrient-dense foods can help maintain a healthy dietary balance.

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