Rice Pudding
The comforting heritage dish of rice cooked in milk, sweetened with sugar and dusted with cinnamon; its glycemic index is medium (65), with the milk protein slowing the rice somewhat.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A small chilled bowl is enough as a satisfying dessert after lunch; sprinkle plenty of ground cinnamon on top for flavour.
Best preparation methods
When making it at home, cook basmati rice in natural milk and use stevia or very little sugar, to enjoy its creamy taste without a big sugar spike.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 133 kcal | 199.5 kcal |
| Protein | 3.2 g | 4.8 g |
| Carbohydrate | 23 g | 34.5 g |
| Available carbohydrate | 22.7 g | 34 g |
| Fat | 3.3 g | 4.9 g |
| Dietary fibre | 0.3 g | 0.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Sweets & desserts with a glycemic index (11), it ranks 6 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Rice Pudding good for weight loss?
It can fit a balanced plan with portion control: a 150 g portion gives 200 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Rice Pudding affect blood sugar?
Its glycemic index is 65 (Medium), a clinically reviewed estimate rather than a laboratory measurement. A typical 150 g portion has a glycemic load of 22.1 (High), so it is best to reduce or split the portion and combine it with protein and fibre.
What is the nutritional value of a typical portion of Rice Pudding?
A typical 150 g portion of Rice Pudding provides about 200 kcal, 4.8 g protein, 34.5 g carbohydrate, 4.9 g fat and 0.4 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.