Kheer Indian Cardamom Rice Pudding
Indian kheer is the oldest traditional rice and milk pudding of the Indian subcontinent: basmati rice cooked very slowly in whole milk until it melts into a creamy, fragrant pudding with cardamom and saffron, topped with pistachios and almonds. It has a medium glycemic index (clinically reviewed estimate ≈60) and is a warm festive dessert.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Have a small chilled bowl as dessert after a protein-rich lunch; the sprinkle of nuts and cinnamon helps slow the absorption of the sugars.
Best preparation methods
Cook the rice in low-fat milk over very low heat, and use ground dates or a natural sweetener instead of refined white sugar to cut the calories.
Important Nutritional Note
Milk and nuts provide calcium, protein and healthy fats, but the long-cooked rice starch and the sugar call for moderation in diabetes.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 155 kcal | 232.5 kcal |
| Protein | 4.2 g | 6.3 g |
| Carbohydrate | 26 g | 39 g |
| Available carbohydrate | 25.5 g | 38.2 g |
| Fat | 3.8 g | 5.7 g |
| Dietary fibre | 0.5 g | 0.8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Sweets & desserts with a glycemic index (27), it ranks 9 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
What is the difference between Indian kheer and Arab rice pudding?
Kheer is cooked for hours until the milk caramelises to a light beige without added refined starch, and is flavoured with cardamom, saffron, kewra water, cashews and pistachios.
What is the nutritional value of a typical bowl of Indian kheer (150 g)?
A bowl provides about 230 kcal, 6 g of protein, 6 g of fat and around 39 g of carbohydrate and sugars.
Can kheer be made without rice for people with diabetes?
Yes, there are well-known Indian versions made with walnuts, grated carrot or oats, which are much gentler on blood sugar.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.