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Rice-based plain cooked porridge-like dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 221 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 48.2 g | 18% |
| Fiber | 0.7 g | 3% |
| Protein | 4.6 g | 9% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 221 kcal |
| 1 tablespoon (mini) | 15 g | 14 kcal |
| 4 tablespoon (quarter) | 60 g | 55 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 150 g | 138 kcal |
| 1 cup (small) | 180 g | 166 kcal |
| 1 serving (medium) | 250 g | 230 kcal |
| 1 cup (large) | 320 g | 294 kcal |
| 1 serving (large) | 400 g | 368 kcal |
Calculated from 92 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 221 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.
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.
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.
Medium
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.
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.
No known major allergens
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
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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Nutrition data compiled from USDA FoodData Central and scientific sources.