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Milk Mixture
In a medium saucepan over medium heat, combine water, milk, sugar, and cinnamon. Bring to a boil and remove from heat. Remove cinnamon stick.
Rava Kheer
Rava Kheer has 250.3 calories per serving (1 Small Cup) — that's 249.7 calories per 100g. It provides 3.9g protein, 31.8g carbs, and 11.9g fat. With a medium glycemic index (GI: 66), The 2.6g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Rava Kheer in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories250.3 kcal
- Carbs31.8 g (127.3 kcal)
- Protein3.9 g (15.5 kcal)
- Fats11.9 g (107.5 kcal)
Nutrition Label
Rava Kheer
- Serving Size1 Small Cup (100 g)
- Calories250.3 kcal
- Carbs31.8 g
- Fiber2.6 g
- Sugar14.2 g
- Protein3.9 g
- Fat11.9 g
- Saturated fat7.6 g
- Mono unsaturated fat3.1 g
- Poly unsaturated fat0.5 g
- Cholesterol26.8 mg
- Sodium88.3 mg
Nutrition per 100g
- Calories249.7 kcal
- Carbs31.8 g
- Fiber2.5 g
- Sugar14.2 g
- Protein3.9 g
- Fat11.9 g
- Cholesterol26.7 mg
- Sodium88.1 mg
1 serving = 100.3g
Cooking time: 15 minutes
Serves: 4 persons
Ingredients
Butter
50 Grams
Sugar
50 Grams
Wheat semolina
100 Grams
Whole buffalo milk
100 Milliliter
Water
100 Milliliter
Cinnamon
1 Grams
Instructions
1
2
Pudding preparation
In another saucepan, melt butter over medium heat. Allow it to bubble, but not to brown. Reduce the heat to low and stir in the semolina, a little at a time until the mixture is thick and smooth. Allow it to brown slightly, then stir in the milk mixture, a little at a time. Continue to stir until the mixture has progressed from creamy to thick.
3
Serving
Place pudding in a gelatin mold or glass dish. Serve warm or cold.
Also Known As
Glycemic Index
66 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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.
Compare & Substitute
| Nutrient | Rava Kheer | Chaaya Chakkara | Dalchini sah doodh | Doodh saakharchya sobat |
|---|---|---|---|---|
| Calories | 250.3 kcal | 272.6 kcal | 110.5 kcal | 272.6 kcal |
| Carbs | 31.8 g | 24.7 g | 9.3 g | 24.7 g |
| Protein | 3.9 g | 8.7 g | 3.7 g | 8.7 g |
| Fat | 11.9 g | 15.5 g | 6.5 g | 15.5 g |
| Fiber | 2.6 g | 0 g | 0.7 g | 0 g |
| Sugar | 14.2 g | 17.5 g | 5.3 g | 17.5 g |
| Sodium | 88.3 mg | 70.6 mg | 29.8 mg | 70.6 mg |
| Cholesterol | 26.8 mg | 0 mg | 0 mg | 0 mg |
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Health Goals Suitability
Weight Loss
At 250.3 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
Moderate glycemic index (GI: 66). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (3.9g 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
Watch your intake — saturated fat (7.6g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Moderate-to-high GI (66) 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.
Portion Guidance
Weight Loss
1 Small Cup (~100.3g) 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 (~100.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
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.
Reduce calories
Reduce serving size by 25% to save ~62.6 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Rava 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 (500.6-750.9 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 Rava Kheer contains 250.3 kcal (3.9g protein, 31.8g carbs, 11.9g fat). That's 249.7 kcal per 100g. You can track exact portions in the Hint app.
At 250.3 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.
Moderate glycemic index (GI: 66). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 66 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Rava Kheer has 3.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Rava Kheer at 250.3 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 Rava Kheer is low 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 (66) 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
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin 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/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Replacing 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.0000000000000510
