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From Calories to Carbs: What You Need to Know About the Nutritional Value of Pheni

From our childhood till now, pheni was a constant traditional dish that we all had on our tables in sehri, and its absence can be felt at the table. The popular dessert has been enjoyed by people of all ages for generations.

The dish consists of crispy vermicelli, made from refined wheat flour, semolina, and butter or ghee. The process from kneading a dough to frying it is a laborious one. Most people prefer to eat it warm, so they soak it in hot milk and add sugar, while some people like to enjoy it as a cereal, so they opt for cold milk. 

Pheni offers several benefits that make it an appealing dessert option. Unlike some other heavy and greasy foods, pheni doesn't leave you feeling uncomfortably full or cause heartburn or acidity. In fact, the semolina and ghee used in its preparation can slow down digestion. keeping the hunger away and providing sustained energy for the day ahead. 

While it may be delicious, it's important to understand its nutritional value and how it can fit into a balanced diet.

Dietary breakdown

A cup of pheni, which is equivalent to 25 grams, contains around 135 calories. The total fat content is 7 grams, while the carbohydrate content is 17 grams, and the protein content is 1 gram.

Pheni, like any other food, is not inherently healthy or unhealthy. The nutritional value and health impact of pheni depend on the quantity and quality of the ingredients used in making it, as well as the portion size consumed. While pheni is typically made from refined wheat flour and semolina, which are high in carbohydrates and calories, it also contains ghee or butter, which can increase its fat content. 

Additionally, consuming pheni with sugar-laden milk or in large portions can contribute to weight gain over time. So instead of sugar, you can use honey or stevia sweetener.

Checkout this pheni kheer recipe

For those who want to try something new with their pheni, there's the delicious option of pheni kheer. With its unique blend of ingredients, pheni kheer is sure to delight taste buds and provide a satisfying end to any meal.

To make this dish, dry roast the pheni in a pot and set it aside. In a separate pot, boil milk and add cardamom powder and sugar, letting it simmer for a few minutes. Then, add the roasted pheni to the milk and let it cook for 4-5 minutes, allowing the size of the pheni to expand.

Finally, add in chopped almonds, pistachios, and raisins for added texture and flavor. This versatile dessert can be served hot or cold, depending on personal preference. 


Pheni is a beloved dish that holds a special place in the hearts and tables of many, but it is important to pay attention to portion sizes and nutritional content. It can still be enjoyed in moderation as part of a balanced diet.

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