Rice Kheer Calories and Nutrition
Also known as: Payasam
1 bowl (~150 g) of Rice Kheer contains 600 calories, 0g protein, 138g carbs and 6g fat — a vegetarian dish in the sweets & mithai category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 bowl (~150 g) |
|---|---|---|
| Calories | 400 kcal | 600 kcal |
| Protein | 0 g | 0 g |
| Carbs | 92 g | 138 g |
| Fat | 4 g | 6 g |
| Fiber | 4 g | 6 g |
| Sugar | 68 g | 102 g |
| Sodium | 5 mg | 7.5 mg |
| Saturated fat | 0 g | 0 g |
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How Rice Kheer fits in your diet
A 1 bowl (~150 g) of rice kheer contributes about 30% of a 2,000-kcal daily target and roughly 0% of an average adult's 50 g daily protein floor. Typically made with rice, milk, sugar, cardamom, almonds, raisins.
Slow-simmered milk with rice, sugar, cardamom and dry fruits. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
Cuisine region: pan indian.
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Frequently asked questions
How many calories are in Rice Kheer?
Rice Kheer has roughly 248 kcal per 1 bowl (~150 g) (about 165 kcal per 100 g). Macros: 6g protein, 40.5g carbs, 6g fat.
Is Rice Kheer good for weight loss?
Not ideal for weight loss in large portions. With 6g fat and 20g sugar per 100 g, rice kheer is calorie-dense. Keep portions small or save it for occasional treats.
How much protein is in Rice Kheer?
Rice Kheer delivers about 6g protein per 1 bowl (~150 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Rice Kheer?
Diabetics should limit rice kheer — at 20g sugar per 100 g it causes a sharp glucose spike. Save it for rare occasions and pair with protein-rich food.
How does Rice Kheer fit into a balanced Indian meal?
Rice Kheer sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for rice kheer are sourced from Open Food Facts. Per-100 g figures scaled to the selected serving above.
Primary reference: View on Open Food Facts
Updated: 17/5/2026