Rice Pudding
Limited nutritional benefit
Rice simmered slowly in milk with sugar, cinnamon and lemon peel.
Rice pudding is short-grain rice simmered slowly in milk with sugar until creamy, known as arroz con leche in Spain and Latin America and as kheer in South Asia; this version is flavored with cinnamon, lemon peel and vanilla. A 145 g bowl has around 210 kcal, 5 g of protein and 37 g of carbohydrate, including about 22 g of sugars. Cutting the sugar to 80 g saves about 20 kcal per bowl.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3.7g | 6.6% |
| Fat | 3g | 4.3% |
| Carbs | 25g | 8.3% |
| Simple Sugars | 8.75g | Estimate |
| Complex Carbs | 16.25g | Estimate |
| Water | 67g | 2.7% |
| Calories | 144 | 6.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.7 | g | 8.5% |
| Monounsaturated | 0.75 | g | 3.0% |
| Polyunsaturated | 0.19 | g | 1.5% |
| Omega-3 | 0.057 | g | Estimate |
| Omega-6 | 0.133 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0 | mg |
| Vitamin E | 0.07 | mg |
| Selenium | 5.38 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 35.3 | mcg | 3.9% |
| vitamin B1 | 0.038 | mg | 3.2% |
| vitamin B2 | 0.137 | mg | 10.5% |
| vitamin B3 | 0.249 | mg | 1.6% |
| vitamin B6 | 0.041 | mg | 2.4% |
| vitamin B9 | 3.71 | mcg | 0.9% |
| vitamin B12 | 0.345 | mcg | 14.4% |
| vitamin C | 0.004 | mg | 0.0% |
| vitamin D | 0.081 (3 IU) | mcg | 0.5% |
| vitamin E | 0.072 | mg | 0.5% |
| vitamin K | 0.291 | mcg | 0.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 104 | mg | 10.4% |
| iron | 0.147 | mg | 0.8% |
| magnesium | 12.4 | mg | 3.1% |
| phosphorus | 88.3 | mg | 12.6% |
| potassium | 130 | mg | 5.0% |
| sodium | 74.2 | mg | 3.2% |
| zinc | 0.485 | mg | 4.4% |
| copper | 0.055 | mg | 6.1% |
| manganese | 0.161 | mg | 7.0% |
| selenium | 5.38 | mcg | 9.8% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 106 | mg | 15.1% | 156% |
| Isoleucine | 184 | mg | 13.1% | 144% |
| Leucine | 340 | mg | 12.5% | 131% |
| Lysine | 269 | mg | 12.8% | 132% |
| Methionine | 130 | mg | 12.4% | 133% |
| Phenylalanine | 365 | mg | 20.9% | 209% |
| Threonine | 152 | mg | 14.5% | 143% |
| Tryptophan | 46 | mg | 16.4% | 164% |
| Valine | 238 | mg | 13.1% | 140% |
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Recipe
See full recipeIngredients
- Short-grain white rice 150 g
- Water 350 ml
- Whole milk 1 liter
- Sugar 120 g
- Cinnamon stick 1
- Lemon peel, in wide strips 1 lemon
- Salt a pinch
- Vanilla extract 1 tsp
- Ground cinnamon 1/2 tsp, to serve
Instructions
- 1
Rinse the rice, then simmer it in the water with the cinnamon stick, lemon peel and salt for 10-12 minutes, until the water is almost absorbed.
- 2
Heat the milk until hot but not boiling and add it to the rice.
- 3
Simmer uncovered over low heat for 30-35 minutes, stirring often so the rice does not stick, until the rice is very soft and the mixture is creamy.
- 4
Stir in the sugar and cook for 5 minutes more, until thick but still loose.
- 5
Remove the cinnamon stick and lemon peel and stir in the vanilla.
- 6
Spoon into 8 bowls; it thickens further as it cools.
- 7
Dust with ground cinnamon and serve warm or chilled.