Calories in Rice Pudding: Nutritional facts for Rice Pudding Types

A 100g serving of rice pudding contains 111 calories.

One kilogram (1000g) of rice pudding contains 1,110 calories.

A single-serving cup of Kozy Shack Original Rice Pudding (113g) has 130 calories, while a Lakeview Farms Rice Pudding cup (113g) has 140 calories, and a Senor Rico Rice Pudding tub (227g) contains 260 calories.

The nutritional advantages of rice pudding are linked to the milk and rice used in its preparation. An account of these potential benefits is provided here.

• Provides Calcium for Bone Health: The milk used as the base for rice pudding is a significant source of calcium, an essential mineral for building and maintaining strong bones and teeth. A study by Heaney, R. P. (2009), "Dairy and bone health," confirms that dairy products are a primary source of dietary calcium and are important for bone health throughout life.
• Supplies B Vitamins for Energy: The milk and enriched white rice in the pudding provide B vitamins, such as riboflavin and vitamin B12, which play a crucial role in converting food into energy. A review from Kennedy, D. O. (2016), "B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review," details the importance of B vitamins in cellular metabolic processes and brain function.
• Offers a Source of Protein: The combination of milk and rice provides a source of protein, which is necessary for muscle repair, immune function, and overall body maintenance. A large serving of rice pudding (200g) contains 6.6g of protein.

The composition of traditional rice pudding presents several health considerations. An examination of these health risks is detailed here.

• High in Added Sugar: Rice pudding is very high in added sugar, which provides a large number of calories with no other nutritional benefits. A scientific statement from the American Heart Association by Johnson, R. K., et al. (2009), "Dietary sugars intake and cardiovascular health," recommends strict limits on added sugar, linking high consumption to an increased risk of obesity, type 2 diabetes, and heart disease. A healthier alternative is plain cooked rice with a sprinkle of cinnamon. A suggested amount is to limit consumption to one small bowl on an infrequent basis.
• Made with Refined Carbohydrates: The white rice used in the pudding is a refined carbohydrate, meaning the bran and germ have been removed, stripping away most of the fiber and micronutrients. A review by Ludwig, D. S., et al. (2018), "Dietary carbohydrates: role of quality and quantity in chronic disease," connects diets high in refined carbohydrates to a greater risk of metabolic diseases.

No, rice puddings are not a healthy food choice because the high sugar content and use of refined carbohydrates outweigh the benefits from the milk. The dessert's impact on metabolic health is negative. The combination of sugar and white rice creates a high-glycemic food that can cause rapid spikes in blood sugar and insulin. A review by Stanhope, K. L. (2016), "Sugar consumption, metabolic disease and obesity: The state of the controversy," details how excessive sugar intake is a primary driver of metabolic syndrome. 

Moreover, the high sugar content can lead to the liver producing more triglycerides, a type of fat in the blood that increases heart disease risk. A study by Malik, V. S., et al. (2010), "Sugar-Sweetened Beverages and Risk of Metabolic Syndrome and Type 2 Diabetes," found that higher consumption of sugary items was associated with the development of these risk factors. For digestive health, the low fiber content of white rice offers minimal benefits. A comprehensive review by Anderson, J. W., et al. (2009), "Health benefits of dietary fiber," established a clear link between higher fiber intake and a reduced risk for numerous chronic diseases, including constipation, highlighting the deficiency in low-fiber foods like rice pudding.

No, typical store-bought or traditionally prepared rice pudding is not good for an upset stomach. Plain, boiled white rice is a key component of the BRAT diet and is recommended for digestive distress because the starch is easy to digest, but rice pudding contains other ingredients that can cause problems. The high sugar content can worsen an upset stomach. A review by Szilagyi, A., & Ishayek, N. (2018), "Lactose Intolerance, Dairy Avoidance, and Treatment Options," explains how high concentrations of sugar can draw water into the intestines, potentially leading to osmotic diarrhea. The dairy content can also be problematic. Many adults have some degree of lactose intolerance, and consuming milk-based products during a bout of digestive illness can exacerbate symptoms like gas, bloating, and diarrhea. A study by Lomer, M. C., et al. (2008), "Review article: lactose intolerance in clinical practice--myths and realities," confirms that lactose malabsorption is a common issue that can cause significant gastrointestinal symptoms.

No, standard rice pudding is not a good food to eat during a bout of diarrhea. The recommendation of "rice" for diarrhea refers specifically to plain, steamed, or boiled white rice, which is bland and easy to digest. Rice pudding's other main ingredients, sugar and milk, can worsen diarrhea. High amounts of sugar can have an osmotic effect, pulling excess water into the bowel and making diarrhea more severe. A study by Hammer, H. F., et al. (1990), "Carbohydrate malabsorption: its measurement and its contribution to the production of gas," details how unabsorbed sugars can lead to osmotic diarrhea. The lactose in the milk can also cause or worsen diarrhea in individuals who are lactose intolerant or who have temporary lactose intolerance due to a gastrointestinal illness. A review by Mattar, R., et al. (2012), "Lactose intolerance: diagnosis, genetic, and clinical factors," highlights how lactose malabsorption is a frequent cause of diarrhea. For these reasons, a person with diarrhea should avoid sweet, dairy-based rice pudding and opt for plain white rice instead.

The ingredients and cooking process determine the calorie count of rice pudding. A chilled rice pudding like Indian Kheer has the highest calorie value at 186 calories per 100 grams, a consequence of added high-fat ingredients like nuts and sometimes condensed milk or cream. A standard stovetop rice pudding prepared from a mix with 2% milk contains the lowest calorie value at 111 calories per 100 grams, representing a baseline with a simple composition. A baked rice pudding falls in between, with a higher calorie count than the stovetop version due to the addition of eggs and a denser final texture.

Rice pudding is served exclusively as a dessert or breakfast food and is not paired with savory main courses. The sweet, creamy profile of the dish makes the dessert unsuitable for pairing with savory lunch or dinner items. Rice pudding is conventionally served on its own at the end of a meal or as a comforting breakfast dish.

Yes, rice pudding can make a person gain weight if consumed in large quantities or frequently. The dessert combines sugar and refined carbohydrates (white rice), creating an energy-dense food that is not very filling. Consuming more calories than the body needs leads to weight gain. A study by Pérez-Escamilla, R., et al. (2017), "Dietary energy density and body weight in adults and children: a systematic review," found a positive association between dietary energy density and body weight. The high sugar content can also lead to overconsumption. A meta-analysis by Malik, V. S., et al. (2006), "Intake of sugar-sweetened beverages and weight gain: a systematic review," found clear evidence linking the consumption of sugary items to weight gain. Foods low in fiber and protein, like rice pudding, are less satiating. A study by Holt, S. H., et al. (1995), "A satiety index of common foods," found that simple-carbohydrate foods were less satiating per calorie, which can lead to eating more later.

The history of rice pudding starts in ancient times, originating in areas where rice was first cultivated. The earliest versions were likely simple porridges made by boiling rice with water or milk, used for medicinal purposes in ancient India and Persia to soothe the stomach. The Romans and Greeks knew of rice and used rice water as a remedy. During the Middle Ages, rice was an expensive import in Europe, and rice puddings were reserved for the wealthy, often appearing at royal banquets. These early puddings were savory, made with broths and spices. The shift to a sweet dessert occurred as sugar became more widely available. By the Tudor period in England, rice pudding had evolved into a recognizable sweet dessert, baked with milk, sugar, and spices like nutmeg. The dish became a staple of British cuisine and spread throughout the world via colonization and trade, with each culture adapting the recipe to local tastes and ingredients.