How much protein is in khurma? Your nutritional guide

According to Clearcals, a 100g serving of Sheer Khurma can contain nearly 5 grams of protein, but this varies greatly depending on the type and recipe. Understanding how much protein is in khurma requires a look at its different forms, from creamy desserts to crunchy snacks.

Quick Summary

The protein content in khurma depends heavily on the dish's ingredients and preparation, ranging from the mild amounts in vermicelli pudding to higher levels in date-based snacks. The inclusion of milk, nuts, and additional protein powder can significantly alter its nutritional profile.

Key Points

• Varied Content: Protein in khurma varies dramatically depending on whether it's a milk-based dessert (Sheer Khurma), a fried flour snack, or a date-based preparation.

• Sheer Khurma Protein: The milk and vermicelli dessert typically contains a modest amount of protein, around 4.9g per 100g, from milk, nuts, and vermicelli.

• Low in Fried Varieties: Fried flour khurma snacks contain low protein, derived from the flour, and are mostly high in carbohydrates and fats.

• Date Protein: Dates (khurma) contain a small amount of protein, about 2-2.5g per 100g, along with natural sugars and fiber.

• Boost Protein: Homemade khurma can be enriched with protein by adding more nuts, seeds, milk solids (khoya), or even protein powder.

• Energy-Dense Snack: All versions of khurma are primarily energy-dense foods, high in calories and carbohydrates, and should be consumed in moderation.

The term 'khurma' can refer to several different dishes across South Asia, each with a distinct protein profile. The most common is Sheer Khurma, a creamy milk and vermicelli dessert. However, the term can also refer to a fried flour sweet, a date-based snack, or even a savory vegetable curry (qorma), which is not the focus of this article. Therefore, definitively answering how much protein is in khurma requires examining each variety individually.

Protein in Sheer Khurma (Milk and Vermicelli Dessert)

Sheer Khurma is a rich, festive dessert made with milk, sugar, vermicelli, dates, and nuts. Its protein content is primarily derived from the milk and nuts used in its preparation.

• Milk: A 100g serving contains a moderate amount of protein, with one source citing 4.9g. A recipe focusing on milk solids (khoya) might have a higher concentration. A study on Hyderabadi Sheer Khurma reported a protein content of 12.0g per serving, possibly due to a higher ratio of milk solids or nuts.
• Nuts: Ingredients like almonds, pistachios, and cashews add healthy fats and protein. The protein contribution from nuts can vary based on the quantity included in the recipe.
• Vermicelli: This is primarily a carbohydrate source, contributing minimal protein compared to the other ingredients.

Factors Influencing Sheer Khurma's Protein Content

1. Type of Milk: Using full-fat milk, condensed milk, or khoya (milk solids) will result in a richer and potentially more protein-dense dessert than using low-fat milk. A study on a similar high-protein dessert showed a concentrated effect with ingredients like milk and paneer.
2. Nut Quantity: Recipes that are generous with almonds, pistachios, and cashews will naturally be higher in protein. Some variations add blended nuts or nut pastes, further increasing the content.
3. Serving Size: The protein values can be misleading without a standardized serving size. A large, calorie-dense serving will naturally contain more protein than a small cup.

Protein in Fried Flour Khurma (Sweet Snack)

Another version of khurma is a crispy, fried flour sweet coated in sugar syrup, similar to shakarpara. The protein comes from the flour used to make the dough.

• Whole Wheat Khurma: A whole wheat version is recorded as having a low protein content, around 2g per small serving, with high carbohydrate and fat content due to the frying process.
• White Flour Khurma: A more traditional version made with all-purpose flour would likely have a similar, if not lower, protein content. This type of snack is primarily an energy-dense, carbohydrate-heavy treat.

Protein in Date-Based Khurma

In some regions, the word 'khurma' is synonymous with 'dates'. Dates themselves are a natural energy booster and contain a small amount of protein.

• Nutrient Profile: Per 100 grams, dates contain around 2–2.5 grams of protein, alongside significant amounts of sugar, fiber, and various minerals.
• Snack Bars: Some homemade recipes combine dates with nuts and seeds to create a higher-protein, immunity-boosting bar. These snacks are significantly more protein-dense than plain dates.

How to Increase the Protein in Khurma

For those who want to boost the protein content of their homemade khurma, several methods can be employed, particularly for the Sheer Khurma dessert:

• Increase Nuts and Seeds: Generously add slivered almonds, pistachios, and cashews. Toasting them first can also enhance the flavor.
• Add Milk Solids (Khoya/Mawa): Stirring in unsweetened khoya into the milk base increases richness and protein density. This is a common practice in regional variants.
• Incorporate Paneer: Some innovative recipes suggest adding crumbled paneer (Indian cottage cheese) to the milk and vermicelli mixture to significantly increase the protein content.
• Use High-Protein Milk: Using ultra-filtered milk or milk powder can concentrate the protein content of the final dish.
• Add Protein Powder: For a non-traditional but effective boost, a scoop of whey or casein protein powder can be mixed into the cooled milk base, being careful to prevent clumping.

Comparison Table: Protein Content in Different Khurma Varieties

Khurma Type	Primary Protein Source	Protein (per 100g or typical serving)	Notes
Sheer Khurma (Milk/Nuts)	Milk, Vermicelli, Nuts	4.9g (per 100g)	Content varies based on the amount of milk, nuts, and added milk solids.
Sheer Khurma (Hyderabadi)	Milk, Nuts, Saffron	12.0g (per serving)	Higher protein likely due to recipe variation, possibly larger serving size or richer ingredients.
Fried Flour Khurma (Nepalese)	Flour	9.51g (per 100g)	Primarily a carbohydrate-dense, energy-rich snack; protein from flour content.
Whole Wheat Khurma (Indian)	Whole Wheat Flour	2g (per small serving)	Low protein compared to fat and carbs; recipe-dependent.
Khurma Dates	Dates	2-2.5g (per 100g)	Whole fruit; low protein source, but rich in fiber and carbs.

The Overall Nutritional Role of Khurma

Despite the variations in protein content, khurma in its different forms is generally considered an energy-dense snack or dessert. The sweet milk dessert provides calcium and a quick source of energy, while fried flour khurma is a calorie-rich treat. The date version is a source of natural sugars, fiber, and minerals.

It is important to remember that khurma, especially the sweet varieties, should be enjoyed in moderation due to its high sugar and calorie content. For instance, the Nepalese version is specifically promoted as an energy-dense snack, not a protein supplement. Healthier versions can be created by reducing sugar, using low-fat milk, or incorporating additional nuts and seeds. For those concerned with a balanced diet, it is best to view khurma as an occasional treat rather than a primary source of protein.

Conclusion

There is no single answer for how much protein is in khurma, as the name refers to multiple dishes with different nutritional makeups. Sheer Khurma, the milk and vermicelli dessert, provides a modest amount of protein (around 4-12g per serving, depending on the recipe) from its dairy and nuts. Fried flour khurma offers a low amount of protein from the flour, and dates (also called khurma) provide a small protein contribution alongside fiber and sugar. For a truly high-protein snack, one must modify the traditional recipes by adding ingredients like extra nuts, seeds, or protein powder. Ultimately, khurma is better known for its energy density and carbohydrate content than as a significant source of protein. For further research on the nutritional content of traditional Nepalese Khurma, see this article by ResearchGate: Indigenous knowledge, optimum recipe and storage stability of khurma, a cereal based traditional Nepalese product.

Frequently Asked Questions

Is khurma a high-protein food?

No, most forms of khurma, whether the milk-based dessert, fried snack, or dates, are not considered high-protein foods. They are primarily energy-dense, high-carbohydrate treats.

How can I increase the protein content of my homemade Sheer Khurma?

To increase the protein, you can add extra nuts like almonds and pistachios, use more concentrated milk solids like khoya, or mix in some protein powder or crumbled paneer.

Does fried flour khurma contain more protein?

No, fried flour khurma contains a low amount of protein, as it is primarily made from refined flour and sugar. It is high in calories and carbohydrates due to the frying process.

What is the protein content of dates (khurma)?

Dates contain a modest amount of protein, about 2-2.5 grams per 100 grams. Their primary nutritional benefits come from natural sugars and fiber.

What is the primary source of protein in Sheer Khurma?

The main sources of protein in Sheer Khurma are milk and the nuts (almonds, pistachios) added to the dessert. The amount varies based on the recipe and quantity of ingredients.

Is Sheer Khurma a healthy way to get protein?

Sheer Khurma offers some protein, but it is also high in sugar and calories. It is better viewed as an occasional celebratory treat rather than a reliable, healthy source of protein.

Do different recipes affect the protein in khurma?

Yes, different recipes dramatically affect the protein content. A recipe rich in milk solids and nuts will have significantly more protein than a simpler one or a fried flour variety.