90% of the WHO 25g/day free-sugar guideline
What it takes to burn this off
Estimated for a typical 70kg (154 lb) adult — actual calories burned vary by body weight, pace, and fitness level. General reference only, not personalized advice.
Kheer (payasam in the south) is rice simmered slowly in milk and sweetened — so unlike most mithai, part of its sugar is natural lactose from the milk, with the added sugar on top. A generous bowl still carries around 5-6 teaspoons in total, and jaggery versions aren't meaningfully lower: see the jaggery vs. sugar guide.
Figures are for general reference, not personalized medical guidance; always confirm with a lab-tested label or professional for dietary decisions.
Source: Recipe-based estimate (~20-25g sugar per 150g bowl) — sugar is added to taste, and jaggery-sweetened payasam varies further. Natural/added split: roughly 5-6g is natural lactose from the milk (milk carries ~4.8g lactose per 100g, reduced down in cooking); the rest is added sugar. Total carbs: recipe estimate including the rice. GI: medium — milk fat and protein moderate both the rice and the added sugar. (last verified 2026-10-21)