Purer Milchreis ist keine Kalorienbombe

This is what rice pudding contains: nutritional values and calories at a glance

Childhood classics and a feel-good meal – that's how it's done rice pudding probably best describe. In our article about our basic rice pudding recipe, we have already told you a lot about the 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 in the preparation of rice pudding?

A look at the nutritional information of the rice dish shows that rice pudding is not only a delicious dessert, but also a filling breakfast. So 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 reading for you.

How healthy is rice pudding? The nutritional values at a glance

To make your rice pudding particularly creamy, it is best to use short-grain rice. The roundish grain of rice is a little higher in calories than other varieties, but also contains less fat. However, the calorie and nutritional value 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, when preparing it, always make sure to use unprocessed foods as much as possible in order to benefit as much as possible from their ingredients and do something good for your body.

Nutritional values of 100 g rice pudding, uncooked

Ungekochte Milchreis-Körner


100 g rice pudding (uncooked) and thus about one portion of the food contains about:

  • 1 g fat (of which saturated fatty acids: 0.1 g)
  • 2.2 grams of dietary fiber
  • 5.8 grams of protein
  • 0.06 grams of salt

However, rice pudding 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 drinks: It depends on the liquid

Verschiedene Milch- und Pflanzendrinks


Depending on whether you cook the rice pudding with milk or a plant-based alternative, you additionally supply your body with calcium, vitamin A, vitamin D, vitamin K as well as iodine and zinc. Oats have a lot of fiber that stimulate digestion. So give it a try Rice pudding with oat milk the end! Soy drinks, on the other hand, contain up to four times as much folic acid as cow's milk. And coconut milk convinces with a relatively low fat content. If you want to get vitamin B12 naturally, it is 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 turn rice pudding into a calorie trap.

Classic rice pudding: calorie content and carbohydrates

As already indicated, rice pudding is higher in calories than other varieties. In concrete terms, this means that 100 g of rice pudding contain uncooked 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 a longer-lasting feeling of satiety.


Culinary all-round talent: what makes rice pudding so special?

At first glance, rice pudding is a classic dessert. At second glance, however, the rice porridge can also be easily integrated into your breakfast routine. Because the long-chain carbohydrates stabilize your blood sugar level over a longer period of time, so that you can start the day full of energy with a portion of rice pudding and have breakfast for a long time.

If you top your morning portion of rice porridge with fresh berries or other fruits of your choice, you also provide 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 during preparation, the amount of calories is also limited.

Refine rice pudding: healthy and varied

The special thing about rice pudding is its versatility. A pinch of salt and a little cinnamon add a full-bodied flavor when cooked, while the rice itself is low in fat and has good nutritional information. If you do without 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 with a nutritional calculator. In addition, the calculator shows you vitamin B12 sources, fruit 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 does not become a calorie trap, we have put together some tips for preparing the rice dish:

  1. You can easily make berry compote or applesauce with cinnamon yourself and do without refined sugar. Our recommendation: To make the effort worthwhile, it is best to boil down a large quantity of fruit right away.
  2. Almonds and coconut chips also provide lots of vitamins and, in contrast to sweetened nut mixes, ensure a healthy crunch.
  3. Do you prefer it creamy instead of crunchy? Then homemade nut butter is the ideal alternative to whole nuts, (store-bought) fruit jams or cinnamon and sugar mixtures.

We are certain: With our tips and information about the preparation of rice pudding, you can reinterpret your grandma's recipes in a healthy and delicious way in no time at all 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 your meal!


Warm rice pudding with oat drink for breakfast

get an appetite? For all those who like to have a warm breakfast but don't want to spend hours stirring in the saucepan: The Wholey Hot Breakfast Bowls with filling whole grain rice pudding flakes are ready in a few minutes and you only need water to prepare them.

Vegan rice pudding without cooking! Oat drink powder is already included in our porridge - that's why it is Rice pudding with rice flakes also wonderfully creamy with water.

Hot Breakfast Bowl mit Milchreisflocken, Schokolade und Banane

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