Rice Kheer calories
per katori, not per 100 g
218 kcal 1 katori — taken as 150 g — has about 218 calories, with 5.4 g protein, 33.0 g carbohydrate and 6.8 g fat. Two come to 435 kcal, three to 653 kcal.
Per 100 g, rice kheer carries 145 kcal and 3.6 g protein.
Serving assumed: 1 katori ≈ 150 g — rice simmered in milk with sugar. Change the portion and every number below changes with it.
Rice Kheer calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 150 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 katori | 150 g | 218 kcal | 5.4 g | 33.0 g | 6.8 g | 0.4 g |
| 2 katori | 300 g | 435 kcal | 10.8 g | 66.0 g | 13.5 g | 0.9 g |
| 3 katori | 450 g | 653 kcal | 16.2 g | 99.0 g | 20.3 g | 1.3 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per 1 katori (150 g) |
|---|---|---|
| Energy | 145 kcal | 218 kcal |
| Protein | 3.6 g | 5.4 g |
| Carbohydrate (available) | 22.0 g | 33.0 g |
| Fat | 4.5 g | 6.8 g |
| Dietary fibre | 0.3 g | 0.4 g |
What it takes to burn off 1 katori of rice kheer
Minutes of activity for a 70 kg adult to spend 218 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where rice kheer sits in an Indian plate
Among the 24 sweets & mithai entries on this site, rice kheer ranks 20th for protein (3.6 g per 100 g) and 23rd for energy density (145 kcal per 100 g). The protein leader in the group is peanut chikki at 14.0 g.
Protein supplies only 10% of its energy, so treat it as an energy food rather than a protein food. There is very little fibre here — 0.3 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 katori?
About 218 kcal for 1 katori, taken as 150 g (rice simmered in milk with sugar). Two come to roughly 435 kcal and three to 653 kcal. Per 100 g, rice kheer carries 145 kcal.
How much protein is in rice kheer?
3.6 g per 100 g, which works out to 5.4 g in 1 katori. That is 10% of the energy in this food, and ranks 20th of 24 in the sweets & mithai group on this site.
Is rice kheer good for weight loss?
At 145 kcal per 100 g it is mid-range — it fits a deficit if the portion is measured rather than eyeballed. Protein is low, so eat it alongside a protein source rather than on its own. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume rice simmered in milk with sugar. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from sweets & mithai, and three from elsewhere with a similar energy density.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.