1 cup (medium) of Rice pudding (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 36 g of carbs, 5.4 g of protein, 4.5 g of fat and 0.4 g of fiber. Its 0.5 µg of B12 covers 19% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.

What is Rice pudding?

Rice pudding is a gently cooked dessert of rice, milk and sugar, found in many cuisines. This version refers to Turkish sütlaç, made by simmering rice in milk until soft and creamy; some recipes use a little starch to thicken it. Fırın sütlaç is baked until its top is browned.

Served chilled, it has a mild milky sweetness and a soft, creamy texture with tender grains of rice. In Turkey, it is a familiar pudding at home and on restaurant dessert menus, often finished with a dusting of cinnamon. It is mainly a source of carbohydrates, with relatively little fibre. For a less-sweet serving, you can reduce the sugar and enjoy a smaller bowl.

Rice pudding Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

20g

· 7% DV

Protein

· 6% DV

Fat

2.5g

· 3% DV

Fiber

0.2g

· 1% DV

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

Calories come from: Carbs 70% · Protein 10% · Fat 20%

Rice pudding Vitamins & Minerals

Vitamins

B12

0.25µg · 10% DV

0.12mg · 9% DV

0.4mg · 8% DV

Biotin

1.5µg · 5% DV

Minerals

Calcium

90mg · 9% DV

Zinc

1mg · 9% DV

Phosphorus

65mg · 9% DV

Iodine

8µg · 5% DV

How Nutritious Is Rice pudding?

Nutrient density

Medium

35/ 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.

Rice pudding Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Rice pudding

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

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

Is Rice pudding 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 Rice pudding Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Rice pudding Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Rice pudding Fat Profile

SATURATED

1.5g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

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Frequently Asked Questions About Rice pudding

How do you make rice pudding?

Rice pudding is made by gently cooking rice with milk and sugar until the grains are tender and the mixture thickens. Stir regularly to prevent sticking, and remember it will become thicker as it cools. Add flavorings such as cinnamon or vanilla if you like.

What kind of rice is best for rice pudding?

Short- or medium-grain rice is usually best for rice pudding because its starch helps create a creamy texture. Arborio also works well. Long-grain rice tends to stay more separate, so the finished pudding may be less thick and cohesive.

Can you bake rice pudding?

Yes, rice pudding can be baked, either from uncooked rice and milk or after it has been partly cooked on the stove. Baking gives it a more set texture and sometimes a browned top; cover it if the surface darkens before the rice is tender.

How do you thicken rice pudding?

Cook rice pudding gently for longer, stirring often, to let excess liquid evaporate and the rice release starch. If it still needs thickening, mix a little cornstarch with cold milk before stirring it in; adding dry starch directly can make lumps.

Why is my rice pudding runny?

Rice pudding is often runny because the rice has not softened enough or the mixture has not cooked long enough to thicken. Simmer it a little longer, then let it cool before judging the texture, since it firms up as it chills.

How long does rice pudding last in the fridge?

Rice pudding generally keeps for about 2–3 days in a covered container in the refrigerator. Chill it promptly after serving, and avoid leaving it at room temperature for extended periods. Discard it if it develops an unusual smell, taste, or appearance.

Can you freeze rice pudding?

Yes, rice pudding can be frozen, but its creamy texture may separate and the rice can soften after thawing. Freeze it in an airtight container, thaw it in the refrigerator, then stir well; freezing is less suitable if you want a smooth, freshly made texture.

What can you put on rice pudding?

Cinnamon is a classic topping for rice pudding, while fresh fruit, raisins, toasted nuts, or a little jam add different flavors and textures. Add crunchy toppings just before serving so they do not soften in the pudding.

Can rice pudding be eaten warm?

Yes, rice pudding can be eaten warm or chilled. Warm rice pudding is softer and more flowing, while refrigeration makes it firmer and creamier. Let freshly cooked pudding cool slightly before serving so it is not scalding hot.

Is rice pudding a healthy dessert?

Rice pudding can be part of a balanced diet, but it is a sweet dessert rather than a low-sugar everyday snack. Its rice and added sugar can raise blood glucose, so people managing diabetes should consider the portion and their overall meal plan.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026