Rice, white, cooked, glutinous
Common food
Photo: Wikipedia
Glutinous rice, often called sticky rice, is a short-grain variety that becomes uniquely chewy and cohesive when cooked, with a subtly sweet, nutty flavor. Nutritionally, it's a dense source of quick energy, packing nearly 21g of carbohydrates per 100g with minimal fat and protein. Its defining characteristic is its sticky, translucent texture, which makes it a staple for both savory and sweet dishes across Asia.
Calorie split: 9% protein · 90% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People adore its uniquely satisfying, chewy texture that clumps together perfectly, making it ideal for eating with hands or chopsticks. Its subtle sweetness and ability to absorb flavors make it a beloved canvas for both savory curries and sweet coconut desserts.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood-sugar spikes, which is a concern for those managing diabetes or insulin resistance. To counteract this, pair it with protein (like grilled chicken or tofu) and healthy fats (like coconut milk or avocado) to slow digestion, and practice portion control by keeping servings to about ½ cup cooked. Also, its sticky nature can be a choking hazard for very young children.
Key benefits
- Provides a rapid source of energy from complex carbohydrates
- Naturally gluten-free despite its name, suitable for celiac diets
- Low in fat and cholesterol, supporting heart-healthy eating patterns
- Rich in manganese, essential for bone health and metabolism
- Its sticky texture aids in forming cohesive dishes like dumplings or balls
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, glutinous rice contains no gluten; the term 'glutinous' refers to its glue-like, sticky texture when cooked, caused by a high proportion of amylopectin starch.
Full nutrition (USDA data · scales with serving)
| Water | 76.2 g |
| Energy | 96.0 kcal |
| Protein | 2.0 g |
| Total lipid (fat) | 0.19 g |
| Carbohydrate, by difference | 21.0 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 0.05 g |
| Calcium, Ca | 2.0 mg |
| Iron, Fe | 0.14 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 8.0 mg |
| Potassium, K | 10.0 mg |
| Sodium, Na | 227 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 5.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.01 mg |
| Niacin | 0.29 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 2.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.07 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.07 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.07 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.00 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 | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Snacks, rice cakes, brown rice, sesame seed — USDA does not publish this profile for Rice.
| Tryptophan | 0.10 g |
| Threonine | 0.28 g |
| Isoleucine | 0.32 g |
| Leucine | 0.63 g |
| Lysine | 0.29 g |
| Methionine | 0.17 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.29 g |
| Valine | 0.44 g |
| Arginine | 0.59 g |
| Histidine | 0.19 g |
| Alanine | 0.44 g |
| Aspartic acid | 0.71 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.38 g |
| Proline | 0.35 g |
| Serine | 0.39 g |
FAQ
Is glutinous rice the same as regular white rice?
No, glutinous rice is a distinct variety with a much higher amylopectin starch content, making it sticky and chewy, while regular white rice is typically less sticky and has a different texture.
Can I cook glutinous rice in a regular rice cooker?
Yes, but it often requires soaking for several hours beforehand and slightly less water than regular rice to achieve the ideal sticky texture.
Is glutinous rice healthy for weight loss?
It can be part of a balanced diet, but its high carbohydrate content and lower fiber mean it's less filling than whole grains. Pairing it with protein and vegetables can help manage portions and satiety.
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 0.96 kcal/g · 8% calories from protein · 1.0 g fiber · 0.1 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: 22.70 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.