Nutritional Facts of Shahi Rabri, How To Make Shahi Rabri, Calories in Shahi Rabri, How To Make Shahi Rabri

by Tarla Dalal
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How many calories does one serving of Shahi Rabri have?

One serving of Shahi Rabri gives 309 calories. Out of which carbohydrates comprise 112 calories, proteins account for 14 calories and remaining calories come from fat which is 153 calories. One serving of Shahi Rabri provides about 15 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe shahi rabri recipe | instant shahi rabdi | paneer rabri | rabri with condensed milk | microwave rabri |

shahi rabri is a luscious Indian mithai which finds its presence on occasions and festivals. Learn how to make  rabri with condensed milk. 

Thickened milk flavoured with saffron and cardamom and garnished with nuts is what makes shahi rabri. Looks exotic, but has simplicity along with royal taste.  

To make shahi rabri, combine all the ingredients together in a large microwave safe bowl, mix well and microwave on high for 6 minutes, while stirring once in between. Allow it to cool completely. Refrigerate for at least 1 hour and serve chilled garnished with pistachios.

The authentic rabri is made by simmering condensed milk, but this instant shahi rabdi has been made within 10 minutes using condensed milk. It helps to thicken the rabri quickly, while adding creaminess to it. Further the cooking in a microwave of microwave rabri also hastens the cooking process, while reducing on the cooking time. 

The cottage cheese helps to add body and flavour to the paneer rabri. This crumbled fresh paneer also lends a pleasant mouth feel. The addition of rose essence, though used in small quantities, helps to enrich its flavour further. Many Traditional Indian Favourites like Gulab JamunJalebi and Malpuas taste awesome when eaten topped with rabri.

Jalebi, Recipe For Jalebi, Homemade Jalebi

Jalebi, Recipe For Jalebi, Homemade Jalebi

Tips for shahi rabri. 1. It is necessary to use unsalted paneer for this recipe as salted paneer will cause the milk to split. 2. Use a good quality saffron so it imparts a good colour to the rabri which is very traditional about it. 3. Use full fat milk or buffalo’s milk for this recipe to get a thick rabri.

Is Shahi Rabri healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

Paneer + Low Fat PaneerPaneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you
Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat. 

Benefits of Cardamom, Elaichi : Cardamom has essential oil which is known to be effective is killing bacteria. This antimicrobial power of cardamom helps in relieving some stomach problems like stomachache, cramps, flatulence etc. The sweet yet strong aroma of cardamom makes it perfect to control Halitosis (bad breath). The mineral manganese in cardamom may help in the lower blood sugar levels and good for diabetics. See detailed benefits of cardamom.

Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

What's the problem?

Condensed Milk, Sweetened Condensed MilkCondensed Milk – itself is very high in energy (513 calories from ½ cup). That’s a lot! This is of most concern especially when most of it is because of the added sugar, which does not offer any benefit in reality. So weight watchers and those suffering from diabetes and heart disease as well as those aiming a healthy lifestyle need to definitely stay steer of this ingredient, though rich in taste. Condensed milk is a dairy product, so it is a concentrated source of protein and calcium, which are necessary to build strong bones. It does provide some B vitamins and potassium also. So condensed milk should be the preferred choice over plain sugar. Read is condensed milk healthy?

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Shahi Rabri?

No, this recipe is not good for diabetics, heart and weight loss. Condensed Milk – itself is very high in energy (513 calories from ½ cup). That’s a lot! This is of most concern especially when most of it is because of the added sugar, which does not offer any benefit in reality. So weight watchers and those suffering from diabetes and heart disease as well as those aiming a healthy lifestyle need to definitely stay steer of this ingredient, though rich in taste.

Can healthy individuals have Shahi Rabri?


What is a healthier Indian dessert option?

We suggest you try low fat gajjar halwa recipe which uses dates as a sweetener and low fat milk which works well for diabetics. Also dry fruits suffed dates is healthy. Make oats and mixed nuts ladoo recipe which is sweetened by jaggery,  oats and dates kheer and anjeer and mixed nuts barfi (not for diabetics).

Oats and Dates Kheer, Healthy Indian Dessert Without Sugar

Oats and Dates Kheer, Healthy Indian Dessert Without Sugar

Try a jowar based Indian dessert which is s a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. The jowar apple sheera recipe is made with the addition of cows milk and apples and sweetened with honey.

One serving of Shahi Rabri is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body.

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

3. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables.

4. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

5. Phosphorus Phosphorous works closely with calcium to build bones. 

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 309 calories that come from one serving of Shahi Rabri?

Walking (6 kmph) = 1 hour 33 mins
Running (11 kmph) = 31 mins
Cycling (30 kmph) = 41 mins
Swimming (2 kmph) = 53 mins

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

Value per serving% Daily Values
Energy309 cal15%
Protein10.4 g19%
Carbohydrates27.2 g9%
Fiber0 g0%
Fat16.7 g25%
Cholesterol8 mg2%
Vitamin A301.4 mcg6%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C2.7 mg7%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)7.2 mcg4%
Calcium401 mg67%
Iron0.2 mg1%
Magnesium9.5 mg3%
Phosphorus170.3 mg28%
Sodium60.3 mg3%
Potassium193.4 mg4%
Zinc0.4 mg4%
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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