Childhood classic and feel-good meal - that's probably the best way to describe rice pudding . In our article about our basic rice pudding recipe, we've already told you a lot about this nutritious dessert: which type of rice is best, which alternatives to cow's milk do we recommend? And which healthy foods actually replace refined sugar when making rice pudding?
A look at the nutritional information of the rice dish shows that rice pudding can be not only a delicious dessert, but also a filling breakfast. If you want to know which vitamins, how many carbohydrates and which minerals are in a portion of rice pudding, today's article is just the right read for you.
How healthy is rice pudding actually? The nutritional values at a glance
To make your rice pudding particularly creamy, it's best to use short-grain rice. The round rice grain is slightly higher in calories than other varieties, but also contains less fat. However, the calorie and nutritional content of a portion of rice pudding always depends on which milk you use and which toppings you use to refine the sweet rice.
Our tip: Whether in grandma's cookbook or on your favorite blog – there are many recipes for rice pudding. However, always pay attention to using as unprocessed foods as possible during preparation, so you can benefit from their nutrients and do something good for your body.
Nutritional values of 100 g rice pudding, uncooked
100 g of rice pudding (uncooked) and therefore around one portion of the food contains approximately:
- 1 g fat (of which saturated fatty acids: 0.1 g)
- 2.2 g fiber
- 5.8 g protein
- 0.06 g salt
However, the rice pudding grain also contains important vitamins such as vitamin B1 and vitamin B2. In addition, the short grain rice provides you with potassium and magnesium. The minerals regulate the function of the muscles and thus support the maintenance of our performance.
Milk or plant-based drinks: It depends on the liquid
Depending on whether you cook the rice pudding with milk or a plant-based alternative, you will also be supplying your body with calcium, vitamin A, vitamin D, vitamin K, iodine and zinc. Oats contain a lot of fiber, which stimulates digestion. So why not try rice pudding with oat milk ? Soy drinks, on the other hand, contain up to four times as much folic acid as cow's milk. And coconut milk has a relatively low fat content. If you want to get vitamin B12 naturally, it's best to prepare rice pudding with cow's milk.
Our tip: If you use plant-based milk alternatives to prepare the sweet rice dish, make sure to use oat, coconut or soy drinks that do not contain any added sugar. Unfortunately, products with chocolate or vanilla flavor usually make rice pudding a calorie trap.
Classic rice pudding: calorie content and carbohydrates
As already indicated, rice pudding is higher in calories than other varieties. Specifically, this means: 100 g of uncooked rice pudding contains around 362 kcal and 80 g of carbohydrates. However, these are mostly long-chain carbohydrates, which ensure that the blood sugar level rises slowly and you feel fuller for longer.
Culinary all-round talent: What makes rice pudding so special?
At first glance, rice pudding is a classic dessert. At second glance, the rice porridge can also be easily integrated into your breakfast routine. The long-chain carbohydrates stabilize your blood sugar levels over a longer period of time, so that you start the day full of energy with a portion of rice pudding and enjoy breakfast for a long time.
If you top your morning portion of rice porridge with fresh berries or other fruits of your choice, you are also providing your body with vitamin C and important minerals such as potassium, calcium and magnesium as well as trace elements such as iodine and zinc. If you also avoid refined sugar when preparing it, the number of calories will also be limited.
Refine rice pudding: healthy and varied
The special thing about rice pudding is its versatility. A pinch of salt and a little cinnamon provide a full-bodied flavor when cooking, while the rice itself is low in fat and has good nutritional values. If you avoid refined sugar and avoid calorie traps such as caramelized nuts or sugary compotes, a portion of rice pudding will fill you up without causing an unpleasant feeling of fullness.
By the way: If you want to know which foods are best for rice pudding, you can check this in a nutritional calculator. The calculator also shows you sources of vitamin B12, fruits with little sugar and a low calorie content, and foods with a lot of protein.
Tips for preparing rice pudding
So that your rice pudding doesn't become a calorie trap, we have put together some tips for preparing the rice dish:
- You can easily make berry compote or applesauce with cinnamon yourself and avoid refined sugar. Our recommendation: To make the effort worthwhile, it's best to cook a large amount of fruit straight away.
- Almonds and coconut chips also provide many vitamins and, in contrast to sweetened nut mixtures, provide a healthy crunch.
- Do you prefer it creamy instead of crunchy? Then homemade nut butter is the ideal alternative to whole nuts, (bought) fruit jams or cinnamon and sugar mixtures.
We are sure: With our tips and information about preparing rice pudding, you can reinterpret your grandma's recipes in a healthy and tasty way in no time and enjoy them without a guilty conscience - whether in the morning, as a snack in the afternoon or in the evening after the workout. Enjoy it!
Warm rice pudding with oat drink for breakfast
Got an appetite? For everyone who likes a warm breakfast but doesn't want to spend hours stirring the pot: The Wholey Hot Breakfast Bowls (unfortunately not available at the moment) with filling rice pudding flakes made from whole grains are ready in just a few minutes and you only need water to prepare them.
Vegan rice pudding without cooking! We already add oat drink powder to the porridge - that's why the rice pudding with rice flakes is wonderfully creamy even with water.
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