Phirni Calories and Nutrition
1 bowl (~150 g) of Phirni contains 255 calories, 6g protein, 42g carbs and 6.8g fat — a vegetarian dish in the sweets & mithai category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 bowl (~150 g) |
|---|---|---|
| Calories | 170 kcal | 255 kcal |
| Protein | 4 g | 6 g |
| Carbs | 28 g | 42 g |
| Fat | 4.5 g | 6.8 g |
| Sugar | 22 g | 33 g |
| Sodium | 50 mg | 75 mg |
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How Phirni fits in your diet
A 1 bowl (~150 g) of phirni contributes about 13% of a 2,000-kcal daily target and roughly 12% of an average adult's 50 g daily protein floor. Typically made with rice flour, milk, sugar, cardamom, saffron.
Thick milk pudding made with ground rice, set in clay bowls. 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: north indian.
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Frequently asked questions
How many calories are in Phirni?
Phirni has roughly 255 kcal per 1 bowl (~150 g) (about 170 kcal per 100 g). Macros: 6g protein, 42g carbs, 6.8g fat.
Is Phirni good for weight loss?
Not ideal for weight loss in large portions. With 6.8g fat and 22g sugar per 100 g, phirni is calorie-dense. Keep portions small or save it for occasional treats.
How much protein is in Phirni?
Phirni 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 Phirni?
Diabetics should limit phirni — at 22g sugar per 100 g it causes a sharp glucose spike. Save it for rare occasions and pair with protein-rich food.
How does Phirni fit into a balanced Indian meal?
Phirni 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 phirni are sourced from Calculated from typical recipe ingredients. Per-100 g figures scaled to the selected serving above. These figures are unverified estimates based on typical recipes — see banner above.
Updated: 17/5/2026