Full Breakdown
| Amount | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|
| 1 bowl (289 g) | 305 kcal | 13 g | 28.9 g | 15.6 g | 0.3 g |
| 2 bowls (579 g) | 610 kcal | 26 g | 57.8 g | 31.2 g | 0.6 g |
| 100 g | 105 kcal | 4.5 g | 10 g | 5.4 g | 0.1 g |
Protein, Carbs and Fat in Paneer kheer
One serving of paneer kheer (1 bowl, about 289 g) has about 13 g of protein. 100 g has about 4.5 g.
- Carbs 38%
- Fat 45%
- Protein 17%
About 45% of the calories in paneer kheer come from fat, 38% from carbohydrate and 17% from protein. One serving is about 15% of a 2,000 kcal day. 2,000 kcal is the reference day used on Indian food labels; your own needs depend on your age, size and activity.
How Paneer kheer Compares
| Dish | Per serving | Per 100 g | Protein per 100 g |
|---|---|---|---|
| Paneer kheer | 305 kcal per 1 bowl | 105 kcal | 4.5 g |
| Chak-hao kheer | 307 kcal per 1 bowl | 148 kcal | 4.4 g |
| Chawal ki kheer | – | 75 kcal | 2.3 g |
| Gajar ki kheer | 217 kcal per 1 bowl | 85 kcal | 2.8 g |
| Kaddu ki kheer | 231 kcal per 1 bowl | 86 kcal | 2.8 g |
| Lauki kheer | 225 kcal per 1 bowl | 84 kcal | 2.7 g |
Common Questions
How many calories are in paneer kheer?
One serving of paneer kheer (1 bowl, about 289 g) has about 305 calories and 13 g of protein. 100 g has about 105 calories and 4.5 g of protein.
How much protein is in paneer kheer?
One serving of paneer kheer (1 bowl, about 289 g) has about 13 g of protein. 100 g has about 4.5 g.
How many carbs and how much fat are in paneer kheer?
One serving of paneer kheer (1 bowl, about 289 g) has about 28.9 g of carbohydrate, 15.6 g of fat and 0.3 g of fibre.
How many calories are in 2 bowls of paneer kheer?
Two servings of paneer kheer (2 bowls, about 579 g) have about 610 calories and 26 g of protein.
Where do the calories in paneer kheer come from?
About 45% of the calories in paneer kheer come from fat, 38% from carbohydrate and 17% from protein. One serving is about 15% of a 2,000 kcal day.
Which has more calories, paneer kheer or chak-hao kheer?
Per 100 g, paneer kheer has about 105 calories and chak-hao kheer has about 148, so chak-hao kheer has more.
Good to Know
Source: Indian Nutrient Databank (INDB), recipe “Paneer kheer” (ASC287), based on ICMR-NIN's Indian Food Composition Tables. Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition, 2024 (paper, CC BY 4.0). INDB works out each recipe from its raw ingredients, so weights are before cooking: a cooked piece can weigh less for the same calories. Home-cooked versions vary with the recipe, the oil or ghee used and the portion size. This is general nutrition information, not medical advice.
