Nutritional Facts of Kamlalebu Kheer, Healthy Bengali Orange Kheer

This calorie page has been viewed 973 times Last Updated : Jan 11,2019

Kamlalebu Kheer, Healthy Bengali Orange Kheer

How many calories does one serving of Kamlalebu Kheer, Healthy Bengali Orange Kheer have?

One serving of Kamlalebu Kheer, Healthy Bengali Orange Kheer gives 105 calories. Out of which carbohydrates comprise 39 calories, proteins account for 12 calories and remaining calories come from fat which is 40 calories.  One serving of Kamlalebu Kheer, Healthy Bengali Orange Kheer provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Kamlalebu Kheer, Healthy Bengali Orange Kheer recipe.


Is Kamlalebu Kheer, Healthy Bengali Orange Kheer healthy?

Yes and No, depends who is having this. Made from cows milk, oranges and sugar. 

Let's understand the Ingredients.

What's good.

Oranges, Citrus fruits : Low in calorie and rich source of fiber. Fruits are low carb and high in Vitamic C. Oranges are rich in Vitamin A. Sadly in India, poor rural families who don't get enough fruits like oranges, mango and papaya have high incidence of night-blindness. Read this article on benefits of citrus fruits

Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. Milk low in carbs and therefore does not raise blood glucose levels. One cup of Milk gives 10 grams of carbs. Low fat milk has lower fat and the same benefits of milk

What's the problem?

Sugar : Sugar is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. To live a healthy life, try and cut sugar which from your diet. It requires a slow and deliberate attempt to do it. Find hidden sugar in packaged foods and drinks and stop having those products. Did you know that a can of your favourite soft drink is estimated to have 1/2 cup of sugar. 

Can diabetics, heart patients and over weight individuals have Kamlalebu Kheer?

No, diabetics and weight loss cannot have this as its got sugar. However it can be had in small amount for those with heart problems. 
Can healthy individuals have Kamlalebu Kheer?

Yes, you can have it. Howver, this is not the healthiest dessert. 

Kamlalebu Kheer, Healthy Bengali Orange Kheer is high in

1. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.
Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 105 calories that come from Kamlalebu Kheer, Healthy Bengali Orange Kheer?

Walking (6 kmph) = 32 mins

Running (11 kmph) = 11 mins

Cycling (30 kmph) = 14 mins       

Swimming (2 kmph) = 18 mins

Note: These values are approximate and calorie burning differs in each individual.



Value per per serving% Daily Values
Energy105 cal5%
Protein3 g5%
Carbohydrates9.7 g3%
Fiber0.2 g1%
Fat4.4 g7%
Cholesterol10.7 mg3%
Vitamin A349.5 mcg7%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C7.3 mg18%
Vitamin E
Folic Acid (Vitamin B9)3.7 mcg2%
Calcium145.7 mg24%
Iron0.2 mg1%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium13.7 mg1%
Potassium62 mg1%
Zinc0 mg0%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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