How healthy is mango sticky rice?
Is mango sticky rice healthy? Fine as an occasional dessert. Mango sticky rice scores 11/100 on the HowHealthyIs Score: 100 g provides 172 kcal, 13 mg vitamin C and 1.4 mg iron. Mango sticky rice is steamed glutinous rice soaked in sweetened coconut milk and served with fresh mango: the fruit adds vitamins A and C, while the rice and sugar make it a filling dessert. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Mango sticky rice ranks higher than 11% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C9%
- Iron5%
- Magnesium3%
- Protein2%
- Fiber2%
- Potassium2%
- Vitamin A1%
- Vitamin E1%
- Calcium1%
Counts against
- Saturated fat18%
- Added sugars8%
- Sodium3%
Raw NRF9.3: 26 minus 28 = -2. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in mango sticky rice?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 172 kcal | 516 kcal | |
| Protein | 2.1 g | 6.3 g | 13% |
| Carbohydrates | 26 g | 79 g | 29% |
| Fiber | 1.1 g | 3.2 g | 12% |
| Sugars | 12 g | 35 g | |
| Added sugars | 6.8 g | 20 g | 41% |
| Fat | 7.2 g | 22 g | 28% |
| Saturated fat | 6.1 g | 18 g | 92% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 19 µg | 58 µg | 6% |
| Vitamin C | 13 mg | 40 mg | 45% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.3 mg | 1 mg | 6% |
| Vitamin K | 1.5 µg | 4.5 µg | 4% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 21 µg | 64 µg | 16% |
| Minerals | |||
| Calcium | 16 mg | 48 mg | 4% |
| Iron | 1.4 mg | 4.3 mg | 24% |
| Potassium | 145 mg | 436 mg | 9% |
| Magnesium | 24 mg | 71 mg | 17% |
| Zinc | 0.4 mg | 1.3 mg | 12% |
| Sodium | 99 mg | 298 mg | 13% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard mango sticky rice?
We estimate mango sticky rice from this standard recipe (serves 4, about 1250 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Glutinous (sticky) rice | 200 g |
| Water, absorbed while steaming | 150 g |
| Coconut milk | 400 g |
| Sugar | 85 g |
| Salt | 3 g |
| 2 ripe mangoes | 450 g |
| Toasted sesame seeds | 5 g |
Why is mango sticky rice good for you?
- 40 mg vitamin C in 1 serving, 45% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 4.3 mg iron in 1 serving, 24% of the daily value. Iron contributes to the normal formation of red blood cells.
- 71 mg magnesium in 1 serving, 17% of the daily value. Magnesium contributes to normal muscle function.
Good ways to use it
- An occasional dessert to share
- Ordering a smaller portion of rice with extra mango
What should you watch out for?
- High in added sugar, and the coconut milk adds saturated fat.
- A street-food serving is easily a full meal's worth of calories.
What can you eat instead of mango sticky rice?
Foods you can use the same way with a higher HowHealthyIs Score.