How healthy is sütlaç?
Is sütlaç healthy? Best kept occasional. Sütlaç scores 9/100 on the HowHealthyIs Score: 100 g provides 124 kcal, 91 mg calcium and 3 g protein. Sütlaç is Turkish rice pudding made with milk, rice and sugar, often baked until browned on top: it gives calcium and some protein along with a fair amount of added sugar. 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). Sütlaç ranks higher than 9% of them.
Counts in favor (% daily value per 100 kcal)
- Calcium6%
- Protein5%
- Vitamin A3%
- Magnesium2%
- Potassium2%
- Iron1%
- Fiber0%
- Vitamin E0%
- Vitamin C0%
Counts against
- Saturated fat6%
- Added sugars19%
- Sodium1%
Raw NRF9.3: 20 minus 26 = -6. 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 sütlaç?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 124 kcal | 248 kcal | |
| Protein | 3 g | 6.1 g | 12% |
| Carbohydrates | 22 g | 45 g | 16% |
| Fiber | 0.1 g | 0.3 g | 1% |
| Sugars | 16 g | 31 g | |
| Added sugars | 12 g | 23 g | 47% |
| Fat | 2.6 g | 5.2 g | 7% |
| Saturated fat | 1.5 g | 3 g | 15% |
| Omega-3 fats | <0.1 g | 0.1 g | |
| Vitamins | |||
| Vitamin A | 36 µg | 72 µg | 8% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 1 µg | 2 µg | 10% |
| Vitamin E | <0.1 mg | 0.1 mg | 1% |
| Vitamin K | 0.2 µg | 0.5 µg | 0% |
| Vitamin B12 | 0.3 µg | 0.7 µg | 29% |
| Folate | 28 µg | 56 µg | 14% |
| Minerals | |||
| Calcium | 91 mg | 182 mg | 14% |
| Iron | 0.3 mg | 0.6 mg | 3% |
| Potassium | 112 mg | 225 mg | 5% |
| Magnesium | 10 mg | 21 mg | 5% |
| Zinc | 0.4 mg | 0.8 mg | 7% |
| Sodium | 35 mg | 70 mg | 3% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard sütlaç?
We estimate sütlaç from this standard recipe (serves 6, about 1280 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Whole milk | 1000 g |
| Rice | 80 g |
| Water to cook the rice | 250 g |
| Sugar | 150 g |
| Rice flour | 30 g |
Why is sütlaç good for you?
- 0.7 µg vitamin B12 in 1 bowl, 29% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 56 µg folate in 1 bowl, 14% of the daily value. Folate contributes to normal blood formation.
- 182 mg calcium in 1 bowl, 14% of the daily value. Calcium is needed for the maintenance of normal bones.
Good ways to use it
- A lighter dessert than syrup-soaked pastries
- Sharing a small bowl after dinner
What should you watch out for?
- Most of the sweetness is added sugar.
What can you eat instead of sütlaç?
Foods you can use the same way with a higher HowHealthyIs Score.