Group · Sweet foods
Rice pudding
Rice pudding is round-grain rice slowly cooked in sweetened milk, flavoured with vanilla or cinnamon. It is a traditional dessert found across Europe, and one of the lightest in the chilled aisle.
In terms of nutrition facts: 121 kcal per 100 g, with 18.9 g of carbohydrate of which only 10.8 g sugars, 3.4 g of fat and 2.94 g of protein. It provides 73.9 mg of calcium, 107 mg of potassium and 17.3 µg of iodine per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 121 kcal |
| Kilojoules | 509 kJ |
| Protein | 3 g |
| Carbohydrate | 18,9 g |
| Fat | 3,4 g |
| Fibre | 1,2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Iodine17,3 µg12 %
- Vitamin B20,13 mg9 %
- Phosphorus64,9 mg9 %
- Calcium73,9 mg9 %
- Potassium107 mg5 %
- Vitamin B50,31 mg5 %
- Manganese0,1 mg5 %
- Vitamin A34,1 µg4 %
- Vitamin B9dietary folate equivalents2,95 µg
See the other 7 nutrients
- Vitamin B10,03 mg3 %
- Copper0,03 mg3 %
- Magnesium9,93 mg3 %
- Vitamin B60,02 mg1 %
- Omega-6 LA0,07 g1 %
- Vitamin B30,1 mg1 %
- Omega-3 ALA0,01 g1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
10.8 g of sugars: the lowest in the aisle. A crème caramel has 19.3 g. A good part of the carbohydrate in rice pudding comes from the rice starch, not added sugar.
121 kcal: the lightest dessert in this aisle. A 125 g pot provides 151 kcal, with calcium and iodine as a bonus.
Homemade, it can be made with no added sugar. Round-grain rice, milk, a vanilla pod and plenty of patience: slow cooking develops a natural sweetness. See our light rice pudding.
It is gluten-free. Unlike semolina pudding, which is made from wheat. This is a useful distinction on a coeliac diet.
Its glycaemic index is high. Well-cooked round-grain rice and sugar: the starch is highly available. Have it at the end of a meal rather than as a standalone snack.