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A small mound of slender, reddish-brown grains with matte, slightly uneven surfaces, loosely scattered on a plain plate.

Loko roso Calories

Rice-based plain cooked porridge-like dish

CALORIES · 100 G

92kcal

GI

72high

POTASSIUM · 100 G

22mg

FIBER · 100 G

0.3g

Quick answer

1 cup (medium) of Loko roso (240 g) has 221 calories. That works out to 92 calories per 100 g. It contains 48.2 g of carbs, 4.6 g of protein, 0.5 g of fat and 0.7 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.

Loko roso Nutrition Facts

Selected: 1 cup (medium) · 240 g

221

KCAL / 240G

Carbs

48.2g

· 18% DV

Protein

4.6g

· 9% DV

Fat

0.5g

· 1% DV

Fiber

0.7g

· 3% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 89% · Protein 9% · Fat 2%

Loko roso nutrition facts table · 1 cup (medium) (240 g)

NutrientAmount% DV
Calories221 kcal
Total fat0.5 g1%
Saturated fat0.12 g1%
Trans fat0 g
Sodium288 mg13%
Total carbohydrate48.2 g18%
Fiber0.7 g3%
Protein4.6 g9%

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 Loko roso?

ServingAmountCalories
1 cup (medium)240 g221 kcal
1 tablespoon (mini)15 g14 kcal
4 tablespoon (quarter)60 g55 kcal
100 g100 g92 kcal
1 serving (small)150 g138 kcal
1 cup (small)180 g166 kcal
1 serving (medium)250 g230 kcal
1 cup (large)320 g294 kcal
1 serving (large)400 g368 kcal

Calculated from 92 calories per 100 g.

Frequently Asked Questions About Loko roso

What is Loko roso?

Loko roso is a plain, rice-based porridge made by cooking rice with water until it becomes very soft. It can be served with a thinner or thicker consistency, depending on how much liquid you use and how long you cook it.

Can you make Loko roso with leftover cooked rice?

Yes, leftover cooked rice works for Loko roso. Simmer it with water until the grains soften and the mixture turns porridge-like, stirring often; it usually cooks faster than a batch made with uncooked rice.

Is Loko roso the same as congee?

Loko roso and congee are both rice porridges, but the names do not guarantee identical recipes or traditions. Loko roso is described as a plain cooked rice porridge; congee recipes vary widely in rice, liquid, seasoning, and toppings.

How do you stop Loko roso from becoming gluey?

To keep Loko roso from becoming overly gluey, rinse the rice before cooking and stir gently rather than constantly. Add hot water as needed to loosen it, and stop cooking once the grains are soft and the texture suits you.

Can Loko roso be served as a savory dish?

Yes, Loko roso can be served savory. Season it with salt and add toppings such as herbs, vegetables, or egg if you like; the plain rice porridge is a simple base rather than a fixed topping combination.

Can Loko roso be made sweet?

Yes, you can serve Loko roso sweet by adding fruit, cinnamon, or a little sweetener after cooking. Keep the porridge plain while it cooks so you can adapt portions to different tastes at the table.

Should rice be rinsed before making Loko roso?

Rinsing the rice before making Loko roso is optional. It washes away some surface starch for a less sticky result, while leaving the rice unrinsed can produce a thicker, more cohesive porridge.

How do you reheat Loko roso without drying it out?

Reheat Loko roso gently in a saucepan or microwave with a splash of water, stirring until hot throughout. Rice porridge thickens as it sits, so adding liquid while reheating restores a softer, spoonable texture.

Can babies eat Loko roso?

Loko roso can be offered to a baby who is developmentally ready for solid foods, provided it is cooled, soft, and served in a safe texture. Leave out added salt and follow your child’s feeding guidance if you have concerns.

What can you serve alongside Loko roso?

Loko roso pairs well with a protein-rich side such as egg, beans, or yogurt, or with vegetables for a fuller meal. Since the porridge itself is plain, choose accompaniments that suit whether you want a savory or mild-tasting plate.

Loko roso 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

Sodium

288mg · 13% DV

Selenium

6.72µg · 12% DV

Phosphorus

67mg · 10% DV

Potassium ⭐

53mg · 2% DV

Loko roso Glycemic Index

GLYCEMIC INDEX

72
High
0 Low5570100

GLYCEMIC LOAD

33.6
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Loko roso

To burn the 221 calories in 1 cup (medium) (240 g):

🚶

55min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Loko roso?

Loko roso is a plain rice porridge, made by simmering rice in plenty of water until the grains soften and the mixture turns spoonable. It is associated with Malagasy cooking, where rice is a staple; the dish’s mild flavour makes it easy to serve on its own or alongside other foods.

Enjoy it warm for breakfast or as a light meal. Its soft, gentle texture suits toppings such as greens, vegetables or a savoury accompaniment. Nutritionally, it is mostly carbohydrate, with little fat and relatively little protein or fibre. For a more filling bowl, pair it with beans or an egg.

How Nutritious Is Loko roso?

Nutrient density

Low

28/ 100

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

Medium

35/ 100

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 Loko roso Processed?

NOVA 2

Minimally 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 Loko roso Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Loko roso Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Loko roso Fat Profile

SATURATED

0.12g

MONOUNSATURATED

0.14g

POLYUNSATURATED

0.14g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

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Foods Similar to Loko roso

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120 kcal

🍝

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124 kcal

🥖

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410 kcal

🥯

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340 kcal

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450 kcal

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150 kcal

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140 kcal

🍝

Pasta (Boiled)

155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.