Group · Starchy foods
Glutinous rice
Glutinous rice, also called sticky rice, is a type of rice widely used in Asian cooking, especially in Thailand, Laos and Japan. Despite its name, it contains no gluten: its stickiness comes from its high amylopectin content, a starch that makes the grains tender and clingy once steamed. Cooked, it provides around 97 kcal per 100 g, with 21.09 g of carbohydrate, 2.02 g of protein and very little fat. The base of countless savoury and sweet dishes (mango sticky rice, sushi, mochi), it fits into a balanced diet as long as you watch portions and accompaniments.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 97 kcal |
| Kilojoules | 406 kJ |
| Protein | 2,1 g |
| Carbohydrate | 21,1 g |
| Fat | 0,2 g |
| Fibre | 1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese0,26 mg13 %
- Selenium5,6 µg10 %
- Copper0,05 mg5 %
- Zinc0,41 mg4 %
- Vitamin B50,22 mg4 %
- Vitamin B60,03 mg2 %
- Vitamin B10,02 mg2 %
- Vitamin B30,29 mg2 %
See the other 7 nutrients
- Magnesium5 mg1 %
- Phosphorus8 mg1 %
- Iron0,14 mg1 %
- Vitamin B20,01 mg1 %
- Potassium10 mg1 %
- Vitamin E0,04 mg0 %
- Calcium2 mg0 %
USDA FoodData Central (SR Legacy)
Tips
Glutinous rice is traditionally steamed after soaking for several hours, which gives it its soft, sticky texture. Allow about 60 to 80 g of raw rice per person as a side, a reasonable cooked portion given its nutrition facts. Its stickiness makes it easy to eat with chopsticks and to shape into little balls, perfect alongside curries, grilled dishes or fish.
- Varieties and uses: white glutinous rice for sweet dishes (mango sticky rice, mochi) and black glutinous rice for more rustic desserts, rich in pigments.
- Key nutrients: a source of fast-digesting carbohydrate, low in fat and in fibre (around 1 g). Its amylopectin gives it a rather high glycaemic index, so include it with care.
- Smart pairings: combine it with crunchy vegetables, lean protein or pulses to slow the absorption of sugars and build a more complete plate.
For active people, glutinous rice is an ally for carbohydrate loading. Its digestibility and high GI make it a relevant option after intense exercise, when you want to replenish your glycogen stores quickly. Pair it with a source of protein (poultry, fish, tofu) to optimise muscle recovery. To structure your routine, see our guidelines on nutrition for fitness and the post-training shaker to round off your post-workout.
For weight control, keep in mind that its calorie density climbs quickly with generous portions and the sweet sauces of Asian recipes. Choose steaming without added fat and limit sugar in dessert versions. To vary your intake of starchy foods, alternate with cereals richer in fibre such as brown rice or quinoa, which have a more moderate glycaemic index and a more filling nutritional profile.
For storage, cooked glutinous rice keeps for 1 to 2 days in the fridge in an airtight container and reheats very well by steaming. You can also fold it into your meal prep to save time during the week. To explore other starchy foods and compare their calories, see our food calorie table. Like any starchy food, glutinous rice has a place in a balanced diet, to be portioned according to your activity and goals.