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Gluten-free, light dessert, rice flour pudding
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Rice flour ouding (90 g) has 108 calories. That works out to 120 calories per 100 g. It contains 23 g of carbs, 2 g of protein, 1.1 g of fat and 0.3 g of fiber. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Selected: 1 piece (medium) · 90 g
108
KCAL / 90G
Carbs
23g
· 8% DV
Protein
2g
· 4% DV
Fat
1.1g
· 1% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 7% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 16 mg | 1% |
| Total carbohydrate | 23 g | 8% |
| Fiber | 0.3 g | 1% |
| Protein | 2 g | 4% |
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 piece (medium) | 90 g | 108 kcal |
| 1 slice (thin) | 45 g | 54 kcal |
| 1 piece (small) | 60 g | 72 kcal |
| 1 slice (thick) | 70 g | 84 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 100 g | 120 kcal |
| 1 piece (large) | 130 g | 156 kcal |
| 1 serving (large) | 150 g | 180 kcal |
Calculated from 120 calories per 100 g.
Rice flour ouding is a soft pudding thickened with rice flour, usually cooked with milk and sweetened. Its smooth texture sets as it cools, making it different from desserts that keep whole grains or rice pieces in the mixture.
Rice flour ouding is made by whisking rice flour into cold milk, adding sweetener, and cooking while stirring until thick. Pour it into serving dishes and let it cool; the pudding firms up further as it rests.
No. Rice flour ouding is thickened with finely milled rice flour and is usually smooth, while classic rice pudding is made with whole rice grains that soften during cooking. The two desserts therefore have noticeably different textures.
Rice flour ouding becomes lumpy when the flour is added straight to hot milk or is not whisked in evenly. First mix the flour with a little cold milk to make a smooth slurry, then stir it into the pot.
Rice flour ouding may stay thin if it has not cooked long enough for the flour to thicken the milk. Keep it over moderate heat and stir until it visibly coats a spoon; it will also become firmer as it cools.
Yes, you can make rice flour ouding with water, but it will taste less creamy than a milk-based version. A plant-based milk can also work, though its flavor and thickness may change the finished pudding.
Cover rice flour ouding with food wrap pressed directly onto its surface while it cools. This limits contact with air, which is what forms the familiar skin; alternatively, stir the pudding occasionally as it cools.
Vanilla, cinnamon, citrus zest, or a little rose water can flavor rice flour ouding without changing its basic method. Add flavorings during cooking for an even taste, or finish each serving with fruit or chopped nuts.
Rice flour ouding keeps for about 2–3 days in the refrigerator when stored covered. Chill it promptly after it cools, and use a clean spoon to serve it so the remaining pudding stays fresh.
Yes, but freezing can make rice flour ouding watery or grainy after thawing because its texture may separate. Refrigerating it in individual covered portions is usually a better way to preserve its smooth consistency.
Vitamins
B1
0.03mg · 3% DV
B5
0.09mg · 2% DV
B6
0.03mg · 2% DV
B2
0.02mg · 2% DV
Minerals
Manganese
0.09mg · 4% DV
Phosphorus
25mg · 4% DV
Copper
0.03mg · 3% DV
Zinc
0.27mg · 2% DV
Potassium ⭐
25mg · 1% DV
Sodium
16mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 108 calories in 1 piece (medium) (90 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.
Rice flour ouding is a soft, spoonable pudding made by cooking rice flour with milk and usually sugar until thick. Rice-flour milk puddings appear in several food traditions, and recipes vary in their choice of milk and sweetener.
It can be served warm or chilled, often with a dusting of cinnamon; in Turkey, similar puddings are commonly enjoyed cold after a meal or alongside tea. It is mainly a source of carbohydrates, with relatively little protein or fibre, and provides about 120 calories per 100 g. For a lighter serving, reduce the sugar and keep the portion modest.
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.
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.
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.
No known major allergens
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
SATURATED
0.27g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.