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Frying
Heat ghee in a heavy bottom pan. Add almonds, cashew nuts, raisins, pistachios and fry till they are slightly browned. Remove them on a plate.
Sheer khurma
Sheer khurma has 288 calories per serving (1 Small Cup) — that's 288.9 calories per 100g. It provides 4.9g protein, 35.4g carbs, and 14.1g fat. With a high glycemic index (GI: 70), The 2.5g 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 Sheer khurma in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories288.0 kcal
- Carbs35.4 g (141.5 kcal)
- Protein4.9 g (19.6 kcal)
- Fats14.1 g (126.8 kcal)
Nutrition Label
Sheer khurma
- Serving Size1 Small Cup (100 g)
- Calories288.0 kcal
- Carbs35.4 g
- Fiber2.5 g
- Sugar21.5 g
- Protein4.9 g
- Fat14.1 g
- Saturated fat7.3 g
- Mono unsaturated fat5.0 g
- Poly unsaturated fat1.2 g
- Cholesterol19.2 mg
- Sodium16.3 mg
Nutrition per 100g
- Calories288.9 kcal
- Carbs35.5 g
- Fiber2.5 g
- Sugar21.6 g
- Protein4.9 g
- Fat14.1 g
- Cholesterol19.2 mg
- Sodium16.3 mg
1 serving = 99.7g
Cooking time: 15 minutes
Serves: 6 persons
Ingredients
Ghee clarified butter
3 Table Spoon
Sugar
100 Grams
Wheat vermicelli
100 Grams
Pale brown dry dates
15 Grams
Cardamom green
1 Grams
Almond
15 Grams
Cashew nut
10 Grams
Pistachio nuts
15 Grams
Whole buffalo milk
300 Milliliter
Instructions
1
2
Roasting
Add vermicelli to the same pan with ghee and fry till slightly browned. Remove on a plate.
3
Cooking
Now add milk and dates to the same pan and cook for 10-12 minutes until the milk is slightly reduced. Add fried vermicelli and dry fruits and cook for another 10-12 minutes until vermicelli is softened. Add sugar, and cardamom powder and cook for another minute.
4
Serving
Transfer the Sheer Khurma in serving bowls. Garnish with almonds and pistachio slivers. Serve warm.
Glycemic Index
70 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.
Compare & Substitute
| Nutrient | Sheer khurma | Sewiyan kheer | Vermicelli kheer | Vermicelli Payasam |
|---|---|---|---|---|
| Calories | 288 kcal | 272.1 kcal | 272.1 kcal | 272.1 kcal |
| Carbs | 35.4 g | 35.9 g | 35.9 g | 35.9 g |
| Protein | 4.9 g | 5.6 g | 5.6 g | 5.6 g |
| Fat | 14.1 g | 11.8 g | 11.8 g | 11.8 g |
| Fiber | 2.5 g | 3 g | 3 g | 3 g |
| Sugar | 21.5 g | 16.6 g | 16.6 g | 16.6 g |
| Sodium | 16.3 mg | 16.3 mg | 16.3 mg | 16.3 mg |
| Cholesterol | 19.2 mg | 12.8 mg | 12.8 mg | 12.8 mg |
Health Goals Suitability
Weight Loss
At 288 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: 70) 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 (4.9g 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 (7.3g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Moderate-to-high GI (70) 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 iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~99.7g) 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 (~99.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.7g) 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 ~72 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
Sheer khurma 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 (575.9-863.9 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 Sheer khurma contains 288 kcal (4.9g protein, 35.4g carbs, 14.1g fat). That's 288.9 kcal per 100g. You can track exact portions in the Hint app.
At 288 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: 70) 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 70 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Sheer khurma has 4.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Sheer khurma at 288 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 Sheer khurma 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 (70) 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/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Replacing 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
