Paneer kheer has 214.9 calories per serving (1 Small Cup) — that's 216.6 calories per 100g. It provides 7g protein, 17.1g carbs, and 13.2g fat. With a high glycemic index (GI: 75), It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Paneer kheer in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 99.3g
Cooking time: 10 minutes
Serves: 8 persons
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
| Nutrient | Paneer kheer | Doodh peda | Milk Peda | Paal Peda |
|---|---|---|---|---|
| Calories | 214.9 kcal | 109 kcal | 109 kcal | 109 kcal |
| Carbs | 17.1 g | 12.4 g | 12.4 g | 12.4 g |
| Protein | 7 g | 3 g | 3 g | 3 g |
| Fat | 13.2 g | 5.2 g | 5.2 g | 5.2 g |
| Fiber | 0.8 g | 0.3 g | 0.3 g | 0.3 g |
| Sugar | 14.3 g | 12.1 g | 12.1 g | 12.1 g |
| Sodium | 22.8 mg | 8.3 mg | 8.3 mg | 8.3 mg |
| Cholesterol | 9.6 mg | 2.4 mg | 2.4 mg | 2.4 mg |
At 214.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Higher glycemic index (GI: 75) 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.
Low protein content (7g 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.
Watch your intake — saturated fat (7.1g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
Moderate-to-high GI (75) 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.
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
1 Small Cup (~99.3g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
1 Small Cup (~99.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Small Cup (~99.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Small Cup (~99.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Paneer kheer stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
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.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (429.9-644.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
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.
One serving of Paneer kheer contains 214.9 kcal (7g protein, 17.1g carbs, 13.2g fat). That's 216.6 kcal per 100g. You can track exact portions in the Hint app.
At 214.9 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Higher glycemic index (GI: 75) 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 75 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Paneer kheer has 7g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Paneer kheer at 214.9 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Paneer 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 (75) 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.
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/foods6100092Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510Portion 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
