Puddings, rice, dry mix, prepared with whole milk
Whole food · Sweets
Photo: Wikipedia
This is a creamy, comforting rice pudding made from a dry mix and whole milk, offering a classic, velvety texture with soft, tender rice grains. Its mild, sweet flavor is a nostalgic staple, and it provides a modest energy boost with 121 kcal per 100g, primarily from carbohydrates.
Calorie split: 11% protein · 68% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
People love its warm, nostalgic sweetness and the comforting, creamy texture that feels like a hug in a bowl. It's a versatile dessert that can be enjoyed warm or chilled, and is deeply embedded in many cultures as a simple, satisfying treat.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its high carbohydrate content, which can cause rapid blood-sugar spikes, especially for those managing diabetes. To counteract this, pair a small portion with a source of protein (like a handful of nuts) or healthy fat (like a dollop of Greek yogurt) to slow digestion.
Key benefits
- Provides quick energy from carbohydrates
- Contains some protein from whole milk and rice
- A comforting, easy-to-digest food
- Can be a good post-workout recovery snack
- Offers calcium from the whole milk
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The starch from the rice naturally thickens the pudding as it cools, creating that signature creamy consistency without needing eggs or flour.
Full nutrition (USDA data · scales with serving)
| Water | 72.4 g |
| Energy | 121 kcal |
| Energy | 507 kj |
| Protein | 3.3 g |
| Total lipid (fat) | 2.8 g |
| Ash | 0.81 g |
| Carbohydrate, by difference | 20.7 g |
| Fiber, total dietary | 0.10 g |
| Calcium, Ca | 103 mg |
| Iron, Fe | 0.37 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 85.0 mg |
| Potassium, K | 128 mg |
| Sodium, Na | 108 mg |
| Zinc, Zn | 0.38 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.06 mg |
| Selenium, Se | 1.8 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.14 mg |
| Niacin | 0.44 mg |
| Pantothenic acid | 0.28 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Vitamin B-12 | 0.24 ug |
| Vitamin A, RAE | 29.0 ug |
| Retinol | 28.0 ug |
| Carotene, beta | 15.0 ug |
| Vitamin A, IU | 115 iu |
| Vitamin D (D2 + D3), International Units | 34.0 iu |
| Vitamin D (D2 + D3) | 0.80 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.7 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.07 g |
| SFA 12:0 | 0.08 g |
| SFA 14:0 | 0.28 g |
| SFA 16:0 | 0.74 g |
| SFA 18:0 | 0.34 g |
| Fatty acids, total monounsaturated | 0.77 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 0.70 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.10 g |
| PUFA 18:2 | 0.06 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 11.0 mg |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.13 g |
| Isoleucine | 0.17 g |
| Leucine | 0.27 g |
| Lysine | 0.22 g |
| Methionine | 0.07 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.13 g |
| Tyrosine | 0.13 g |
| Valine | 0.18 g |
| Arginine | 0.10 g |
| Histidine | 0.07 g |
| Alanine | 0.10 g |
| Aspartic acid | 0.21 g |
| Glutamic acid | 0.58 g |
| Glycine | 0.06 g |
| Proline | 0.27 g |
| Serine | 0.15 g |
FAQ
Can I make this with a milk alternative?
Yes, but the texture and nutrition will change. Whole milk provides the classic creaminess and protein. Using almond or oat milk will result in a thinner pudding with less protein and fat.
Why is my pudding too thick or too thin?
Thickness depends on rice type, cooking time, and liquid ratio. For a thicker pudding, cook a bit longer to let more liquid evaporate. For a thinner consistency, stir in a splash more warm milk before serving.
Is this suitable for a low-fat diet?
The standard recipe with whole milk contains 2.82g fat per 100g. You can reduce the fat content by using skim or low-fat milk, though this will alter the richness and mouthfeel.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.21 kcal/g · 11% calories from protein · 0.1 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.84 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.