Kheer (Rice Pudding) — 1 small bowl (about 150g)
Illustrative image (AI-generated)

Kheer (Rice Pudding)

खीर · ఖీర్

Also called: payesh, rice kheer

Slow-cooked rice simmered in sweetened milk with cardamom and nuts. High GI from white rice and sugar in milk.

70
GI · High GI
0Low (55)Med (69)110+
70
Glycemic Index
Estimated
24
Glycemic Load
150g
Serving Size
230
Calories
Per serving: 1 small bowl (about 150g)

Calories & Nutrition: Kheer (Rice Pudding) (1 small bowl (about 150g))

34g
Carbs
20g
Sugars
0.6g
Fiber
6g
Protein
8g
Fat

Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.

Sweets & MithaiNorth IndianSouth Indianvegetarian

Tips to Manage Blood Sugar

Swap white rice for broken wheat or millet and reduce sugar to lower the spike. Serve in small portions.

Kheer (Rice Pudding) and blood sugar: common questions

Answers per serving (1 small bowl (about 150g)).

In English

What is the glycemic index of Kheer (Rice Pudding)?

Kheer (Rice Pudding) has a glycemic index of 70, which is classified as High GI.

Does Kheer (Rice Pudding) increase blood sugar?

Kheer (Rice Pudding) has a high glycemic index (70) and can raise blood sugar quickly, so if you are watching your blood sugar, keep portions small and pair it with protein, fat or fiber.

Is Kheer (Rice Pudding) good for sugar patients (diabetics)?

Kheer (Rice Pudding) has a high GI (70), so people with diabetes should limit portions and pair it with protein, fat or fiber to reduce the blood-sugar spike.

What is the glycemic load of Kheer (Rice Pudding)?

Kheer (Rice Pudding) has a glycemic load of 24 per serving (1 small bowl (about 150g)).

Hindi mein

Kheer ka sugar (GI) kitna hota hai?

Kheer ka glycemic index (GI) 70 hai, jo zyada (high) mana jata hai. Ek serving (1 small bowl (about 150g)) ka glycemic load (GL) 24 hai, aur isme lagbhag 20g sugar aur 34g carbohydrate hota hai.

Kya kheer khane se sugar badhti hai?

Haan. Kheer ka GI 70 hai, isliye yeh blood sugar ko jaldi badha sakta hai. Kam matra mein khayein aur protein ya fiber wale khane ke saath khayein.

Kya sugar ke mareez kheer kha sakte hain?

Kabhi-kabhi aur kam matra mein. Kheer ka GI zyada hai. Iski jagah payasam (GI 69) behtar vikalp hai.

Kheer mein kitni calorie hoti hai?

Ek serving (1 small bowl (about 150g)) kheer mein lagbhag 230 calorie hoti hain, saath mein 34g carbohydrate, 6g protein aur 0.6g fiber.

GI Source: Estimated from published research · How we source GI data

Lower-GI Alternatives

Try these instead for better blood sugar control

Payasam (Vermicelli/Moong Dal) — 1 small bowl (about 150g)GI 69· Medium

Payasam (Vermicelli/Moong Dal)

पायसम · పాయసం

South Indian pudding of vermicelli or moong dal simmered in sweetened milk with cardamom and cashews. High GI from refined vermicelli and sugar.

South IndianKeralaTamil+1
GL 22220 kcal1 small bowl (about 150g)
Milk (Full Fat) — 1 glassGI 31· Low

Milk (Full Fat)

दूध · పాలు

Whole buffalo or cow milk, consumed daily in most Indian households. Low GI — the fat and protein slow lactose absorption.

North IndianSouth IndianGujarati+1
GL 4150 kcal1 glass
Rasgulla — 2 piecesGI 80· High

Rasgulla

रसगुल्ला · రసగుల్లా

Spongy cottage cheese balls in sugar syrup. Bengali classic. High GI from the sugar syrup, but slightly better than gulab jamun as it's not fried.

BengaliNorth IndianOdia
GL 20190 kcal2 pieces