Cream of Rice Nutrition Facts, Health Benefits and Recipes

An Overview of Cream of Rice Nutrition

Cream of rice is a type of hot breakfast cereal made from ground rice. It has a creamy, pudding-like texture and is naturally gluten-free, making it a popular choice for those with dietary restrictions. But what exactly is the nutritional content of cream of rice? Read on for a detailed cream of rice nutrition label breakdown.

Macronutrients in Cream of Rice

The three main macronutrients found in cream of rice are:

• Carbohydrates
• Protein
• Fat

Understanding how these nutrients contribute to the calorie and nutrition count of cream of rice is important.

Cream of Rice Carbs

The majority of calories in cream of rice come from carbohydrates. A 13 cup serving of dry cream of rice contains about:

• Total carbohydrates: 56g
• Dietary fiber: 0.5g
• Sugars: 0.5g

When prepared with water according to package directions, the same serving size provides around 26g of total carbs.

The carbs in cream of rice are mostly starch. Starch consists of long chains of glucose molecules, which the body breaks down into glucose and uses for energy.

Cream of Rice Protein

Compared to other grains like quinoa, cream of rice is not a high protein food. A typical 13 cup dry serving contains just 2.5g of protein.

However, this modest amount of vegetarian protein can still contribute to your daily protein needs when paired with other protein-rich foods.

Cream of Rice Fat Content

Cream of rice is very low in fat, with only 0.3g per dry 13 cup serving. This small amount comes from healthy unsaturated fats like:

• Oleic acid
• Linoleic acid
• Palmitic acid

The negligible fat content is another reason why cream of rice is a great choice if you're watching your total fat intake.

Micronutrients in Cream of Rice

In addition to macronutrients, cream of rice also contains a variety of vitamins and minerals:

Thiamin

An enriched 13 cup serving provides 12% of the RDI for thiamin. Also known as vitamin B1, thiamin helps turn carbs into energy and supports nerve and muscle function.

Niacin

Enriched cream of rice is a good source of niacin (vitamin B3), providing 10% of the RDI per dry 13 cup. Niacin aids digestion and promotes healthy skin and nerves.

Folate

Folate helps produce new cells and prevent changes to DNA. A 13 cup of enriched cream of rice contains 10% of the RDI for this essential B vitamin.

Iron

At 10% of the RDI per serving, cream of rice is a surprisingly good source of iron compared to many other breakfast grains. Iron transports oxygen in the blood to cells and tissues.

Other Nutrients

Enjoying cream of rice also provides smaller amounts of calcium, potassium, phosphorus, zinc, and B vitamins.

Comparing Cream of Rice to Other Hot Cereals

How does cream of rice nutrition measure up to other popular hot breakfast cereals like oatmeal or grits?

Cream of Rice vs. Oatmeal

Oatmeal is higher in protein and fiber compared to cream of rice, with 4g of protein and 2g of fiber per dry 13 cup serving. It also contains more unsaturated fats. However, cream of rice provides more iron and is naturally gluten-free.

Cream of Rice vs. Grits

Grits and cream of rice have very similar nutritional profiles. They both offer 26-28g of carbs per cooked 13 cup serving. Cream of rice is slightly higher in iron, while grits contain a bit more fiber. They make good substitutes for one another.

Cream of Rice vs. Cream of Wheat

Despite their similar names and textures, cream of wheat is made from wheat while cream of rice is gluten-free. Cream of rice has fewer carbs and calories than cream of wheat but does not have as much protein.

Health Benefits of Cream of Rice

Enjoying cream of rice as part of a balanced diet provides many health advantages:

Gluten-Free

Cream of rice is a naturally gluten-free cereal, making it a safe choice for anyone with celiac disease, gluten sensitivity, or simply looking to avoid gluten.

May Help Lower Cholesterol

The soluble fiber in rice may reduce LDL bad cholesterol levels to support heart health.

Promotes Regularity

While low in fiber overall, the bit of insoluble fiber in rice can add bulk to stools and prevent constipation.

Rich in B Vitamins

The added vitamins make cream of rice an excellent way for vegetarians and vegans to get enough essential B vitamins like thiamin, niacin, and folate.

Easy to Digest

The soft, creamy texture makes cream of rice easy to digest. This makes it a good choice for those with gastrointestinal issues.

Finding the Healthiest Cream of Rice

With so many cream of rice options on store shelves, how do you pick the most nutritious kind?

Brown Rice vs White Rice

Brown rice cream of rice contains more fiber, vitamins, and minerals since the bran is left intact during processing. However, both enriched white and brown rice cream of rice can be healthy choices.

Instant vs Quick vs Old Fashioned

Quick and instant cream of rice cook faster but may contain added sugars or salt. Old fashioned takes longer to prepare but often has fewer additives.

Added Sugars

If youre watching your sugar intake, compare labels and choose unsweetened or lightly sweetened options when possible.

Enriched

Choosing an enriched cream of rice ensures that key nutrients like B vitamins and iron are added back after processing to boost the cereals nutritional value.

How to Prepare Creamy, Delicious Cream of Rice

Follow these easy tips for making fluffy, creamy cream of rice every time:

Use More Liquid

For the creamiest texture, use a bit more water, plant-based milk, or broth than package directions call for.

Simmer Slowly

After bringing the liquid to a boil, reduce to a simmer and cook gently while stirring often.

Finish Covered

After turning off the heat, leaving the pot covered for 5+ minutes lets the cream of rice fully absorb liquids and steam slightly.

Flavor It Up

Stir in spices, sweeteners, nuts, fruit, coconut, or anything else that strikes your fancy. Get creative!

Use Cream of Rice in Recipes

In addition to a comforting bowl of hot cereal, cream of rice works nicely in all kinds of recipes:

Puddings and Parfaits</

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.