Call it kheer, rice pudding or payasam, is not only a sweet, it is a perfect meal that’s easy to swallow and tastes delicious. Kheer is often made with spices like cardamom, cinnamon, and dry fruits like kaju, almonds, and pistachios. Some variations also include nutmeg, rose water, saffron, and kewra.
Kheer is consumed during festivals and during religious ceremonies. However, due to the high content of sugar, and ghee, it is a diabetic sweet that should be consumed in moderation.
Though it cannot be a part of your diabetes diet plan, it can be consumed during festivals and religious occasions. However, control the portions sizes and do not forget to measure your sugar levels during festival times. Keep a glucometer handy.
Calories in Kheer (100 gm.)
| Calories | 197.33 Kcal |
| Protein | 4.3 gm. |
| Fat | 6.28 gm. |
| Saturated Fat | 5.18 gm. |
| Carbohydrate | 26.98 gm. |
| Fiber | 0.9 gm. |
| Sodium | 25.7 mg. |
| Potassium | 134.58 mg. |
| Calcium | 106.01 mg. |
| Iron | 0.55 mg. |
| Zinc | 0.42 mg. |
Vitamins in Kheer (100 gm.)
| Vitamin A | 41.48 μg. |
| Vitamin B2 | 0.11 mg. |
| Vitamin B6 | 0.04 mg. |
| Vitamin B9 | 9.3 μg. |
| Vitamin C | 2.01 mg. |
| Vitamin D2 | 0.36 μg. |
| Vitamin D3 | 0.13 μg. |
| Carotenoids | 72.9 μg. |
