How healthy is rice milk?
Is rice milk healthy? Yes, in sensible portions. Rice milk scores 45/100 on the HowHealthyIs Score: 100 g provides 47 kcal, 118 mg calcium and 63 µg vitamin A. Rice milk is mild and free of the main allergens in dairy, soy and nuts, but it has almost no protein. Its sugar forms when rice starch is broken down during processing. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Rice milk ranks higher than 45% of them.
Note: The sugar in rice milk forms when the rice starch is broken down in processing, so we count it as free sugar.
Counts in favor (% daily value per 100 kcal)
- Calcium19%
- Vitamin A15%
- Vitamin E7%
- Magnesium6%
- Iron2%
- Fiber2%
- Potassium1%
- Protein1%
- Vitamin C0%
Counts against
- Saturated fat0%
- Added sugars21%
- Sodium4%
Raw NRF9.3: 54 minus 25 = 29. 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 rice milk?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 47 kcal | 113 kcal | |
| Protein | 0.3 g | 0.7 g | 1% |
| Carbohydrates | 9.2 g | 22 g | 8% |
| Fiber | 0.3 g | 0.7 g | 3% |
| Sugars | 5.3 g | 13 g | |
| Added sugars | 5 g | 12 g | 24% |
| Fat | 1 g | 2.3 g | 3% |
| Saturated fat | 0 g | 0 g | 0% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 63 µg | 151 µg | 17% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 1 µg | 2.4 µg | 12% |
| Vitamin E | 0.5 mg | 1.1 mg | 8% |
| Vitamin K | 0.2 µg | 0.5 µg | 0% |
| Vitamin B12 | 0.6 µg | 1.5 µg | 63% |
| Folate | 2 µg | 4.8 µg | 1% |
| Minerals | |||
| Calcium | 118 mg | 283 mg | 22% |
| Iron | 0.2 mg | 0.5 mg | 3% |
| Potassium | 27 mg | 65 mg | 1% |
| Magnesium | 11 mg | 26 mg | 6% |
| Zinc | 0.1 mg | 0.3 mg | 3% |
| Sodium | 39 mg | 94 mg | 4% |
Source: USDA FoodData Central, "Beverages, rice milk, unsweetened" (FDC 171942). Values rounded.
Why is rice milk good for you?
- 1.5 µg vitamin B12 in 1 cup (240 ml), 63% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 283 mg calcium in 1 cup (240 ml), 22% of the daily value. Calcium is needed for the maintenance of normal bones.
- 151 µg vitamin A in 1 cup (240 ml), 17% of the daily value. Vitamin A contributes to the maintenance of normal vision.
Good ways to use it
- Cereal and baking when other milks are not tolerated
- Choosing a calcium-fortified version
What should you watch out for?
- Not a like-for-like swap for cow milk in children. Rice drinks carry some inorganic arsenic, so the UK Food Standards Agency advises against them for children under five.
What can you eat instead of rice milk?
Foods you can use the same way with a higher HowHealthyIs Score.