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Roast the Makhana
Heat a tablespoon of ghee in a pan and roast the Makhana until they become crispy. Keep aside.
Makhana kheer
Makhana kheer has 179 calories per serving (1 Small Cup) — that's 177.1 calories per 100g. It provides 5.1g protein, 22.3g carbs, and 7.7g fat. With a high glycemic index (GI: 77), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Makhana kheer in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories179.0 kcal
- Carbs22.3 g (89.4 kcal)
- Protein5.1 g (20.6 kcal)
- Fats7.7 g (69.1 kcal)
Nutrition Label
Makhana kheer
- Serving Size1 Small Cup (100 g)
- Calories179.0 kcal
- Carbs22.3 g
- Fiber0.5 g
- Sugar8.8 g
- Protein5.1 g
- Fat7.7 g
- Saturated fat4.4 g
- Mono unsaturated fat2.6 g
- Poly unsaturated fat0.6 g
- Cholesterol2.9 mg
- Sodium23.7 mg
Nutrition per 100g
- Calories177.1 kcal
- Carbs22.1 g
- Fiber0.5 g
- Sugar8.7 g
- Protein5.1 g
- Fat7.6 g
- Cholesterol2.9 mg
- Sodium23.5 mg
1 serving = 101.1g
Cooking time: 10 minutes
Serves: 13 persons
Ingredients
Ghee clarified butter
1 Table Spoon
Sugar
60 Grams
Milled raw rice
100 Grams
Cardamom green
4 Grams
Almond
15 Grams
Cashew nut
10 Grams
Pistachio nuts
10 Grams
Whole buffalo milk
1000 Milliliter
Saffron
1 Grams
Makhana lotus seeds dried
100 Grams
Instructions
1
2
Prepare Rice
In the same pan, add washed basmati rice and sauté for a couple of minutes.
3
Cook the Rice
In a separate pot, bring the milk to a boil. Add the sautéed rice and simmer on low heat, stirring occasionally until the rice is cooked and the mixture thickens.
4
Add Makhana
Crush the roasted Makhana into smaller pieces and add them to the simmering milk-rice mixture.Add sugar and continue to simmer until the sugar dissolves, and the kheer achieves the desired consistency.Add cardamom powder and saffron strands (if using) for a fragrant and rich flavor. Mix well.
5
Garnish and Serve
Garnish the Makhana Kheer with chopped nuts of your choice. Allow it to cool slightly before serving. Makhana Kheer can be served warm or chilled, depending on your preference.
Glycemic Index
77 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Health Goals Suitability
Weight Loss
At 179 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Higher glycemic index (GI: 77) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (5.1g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (2.9mg) and low saturated fat (4.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (77) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~101.1g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~101.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~101.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~101.1g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Makhana kheer stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (358-536.9 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Makhana kheer contains 179 kcal (5.1g protein, 22.3g carbs, 7.7g fat). That's 177.1 kcal per 100g. You can track exact portions in the Hint app.
At 179 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 77) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 77 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Makhana kheer has 5.1g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Makhana kheer is light enough for dinner at 179 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Makhana kheer is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (77) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
