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Shole zard Calories
Persian saffron rice pudding
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Shole zard (240 g) has 331 calories. That works out to 138 calories per 100 g. It contains 71.5 g of carbs, 5 g of protein, 3.4 g of fat and 1.2 g of fiber. Its 0.4 mg of Manganese covers 19% of the Daily Value. Its glycemic index is 72 (high), so it raises blood sugar quickly.
Shole zard Nutrition Facts
Selected: 1 cup (medium) · 240 g
331
KCAL / 240G
Carbs
71.5g
· 26% DV
Protein
5g
· 10% DV
Fat
3.4g
· 4% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 85% · Protein 6% · Fat 9%
Shole zard nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 331 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0 g | |
| Sodium | 77 mg | 3% |
| Total carbohydrate | 71.5 g | 26% |
| Fiber | 1.2 g | 4% |
| Protein | 5 g | 10% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Shole zard?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 331 kcal |
| 1 tablespoon (grated) | 20 g | 28 kcal |
| 1 piece (mini) | 90 g | 124 kcal |
| 100 g | 100 g | 138 kcal |
| 1 serving (small) | 150 g | 207 kcal |
| 1 cup (small) | 180 g | 248 kcal |
| 1 serving (medium) | 250 g | 345 kcal |
| 1 cup (large) | 320 g | 442 kcal |
| 1 serving (large) | 350 g | 483 kcal |
Calculated from 138 calories per 100 g.
Frequently Asked Questions About Shole zard
What is Shole zard?
Shole zard is a traditional Persian saffron rice pudding. Rice is cooked until very soft, then sweetened and scented with ingredients such as rosewater; it is usually served chilled with cinnamon and sometimes nuts on top.
How do you make Shole zard?
To make Shole zard, soak the rice, then simmer it in water until it breaks down and becomes very soft. Stir in sugar and saffron, add rosewater near the end, and let the pudding cool in serving bowls until set.
What does the name Shole zard mean?
Shole zard is commonly translated from Persian as “yellow flame.” The name refers to the dessert’s bright saffron color, rather than to a cooking method or a particular type of rice.
What ingredients are in Shole zard?
Shole zard is typically made with rice, water, sugar, saffron, and rosewater. Some recipes add cardamom or butter, while cinnamon, almonds, or pistachios are common toppings; ingredients vary between households.
Does Shole zard contain milk?
Traditional Shole zard is made without milk; its thick, soft texture comes from rice cooked until it releases starch. Recipes can vary, so versions enriched with butter are possible, but milk is not needed for the classic pudding.
Is Shole zard served hot or cold?
Shole zard is usually served cool or at room temperature rather than hot. Chilling lets it thicken in its bowl, and the cinnamon or nut garnish is commonly added once the surface has set.
When do people eat Shole zard in Iran?
People in Iran often prepare Shole zard for religious gatherings and as nazri, food shared or distributed as an offering. It is also served at family gatherings and celebrations, rather than being limited to one particular holiday.
How is Shole zard different from rice pudding?
Shole zard is a Persian style of rice pudding distinguished by saffron and rosewater, and it is usually cooked with water. Many familiar Western rice puddings rely on milk and have a creamy, dairy-forward flavor instead.
Why is Shole zard decorated with cinnamon?
Cinnamon gives Shole zard a warm aroma and contrasts with its saffron-yellow surface. Cooks also use it, sometimes with nuts, to draw decorative patterns on the pudding before serving.
How long does Shole zard last in the refrigerator?
Shole zard generally keeps for about 3–4 days in a covered container in the refrigerator. Chill it after serving, and use a clean spoon when portioning so the remaining pudding stays fresh.
Shole zard Vitamins & Minerals
Vitamins
B3
0.96mg · 6% DV
Biotin
1.44µg · 5% DV
B6
0.07mg · 4% DV
B1
0.05mg · 4% DV
Minerals
Manganese
0.43mg · 19% DV
Copper
0.1mg · 11% DV
Phosphorus
67mg · 10% DV
Selenium
4.32µg · 8% DV
Sodium
77mg · 3% DV
Potassium ⭐
77mg · 2% DV
Shole zard Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shole zard
To burn the 331 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Shole zard?
Shole zard is a Persian saffron rice pudding, made by cooking rice until soft and sweetening it with sugar and saffron. Some versions include rosewater or cardamom, and it is often finished with cinnamon and nuts. Unlike a dairy-based rice pudding, its colour and fragrance come chiefly from saffron and its other aromatics.
In Iran, it is served as a dessert and is also associated with religious occasions; elsewhere, it makes a fragrant addition to a shared meal or a cup of tea. The texture is soft and spoonable, with a distinctly sweet, floral taste. Its energy comes mainly from carbohydrates, while protein and fat are relatively low. For a lighter serving, use a smaller bowl or reduce the sugar, and keep the nut garnish modest.
How Nutritious Is Shole zard?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Shole zard Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Shole zard Contain Allergens?
No known major allergens
Which Diets Is Shole zard Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Shole zard Fat Profile
SATURATED
1.68g
MONOUNSATURATED
0.96g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.