Are there any benefits to drinking rice milk?

December 20, 2025 •

4 min read

According to the Food and Drug Administration (FDA), rice milk is generally a low-allergen dairy alternative, making it a safe choice for many with common food sensitivities. So, are there any benefits to drinking rice milk, or is it simply a convenient substitute for cow's milk and other plant-based options? The truth is, while it offers some distinct advantages, it also has notable nutritional differences to consider.

Quick Summary

Rice milk is a naturally sweet and hypoallergenic dairy alternative, suitable for those with lactose intolerance, dairy, soy, or nut allergies. It's often fortified with vitamins and minerals like calcium and vitamin D, but is generally low in protein and high in carbohydrates, making it less ideal for some diets.

Key Points

Least Allergenic: Rice milk is one of the least allergenic milk alternatives, making it ideal for people with multiple food sensitivities, including dairy, soy, and nuts.
Lactose-Free Digestion: It is naturally lactose-free and easily digestible, a key benefit for individuals with lactose intolerance or sensitive stomachs.
Carbohydrate-Rich Energy Source: Its high carbohydrate content provides a quick energy boost, which can be useful for athletes and those with active lifestyles.
Low in Protein: A major drawback is its low protein count, significantly less than cow's milk, requiring supplementation from other dietary sources.
Potential Arsenic Risk: Due to how rice is grown, there's a risk of arsenic content, particularly for infants and young children, so moderation is recommended.
Often Fortified: Many commercial brands are fortified with essential vitamins like calcium, Vitamin D, and B12 to mimic the nutritional profile of dairy milk.

Understanding Rice Milk: What It Is and How It's Made

Rice milk is a plant-based beverage made from milled rice and water. The manufacturing process involves grinding rice, blending it with water, and sometimes adding stabilizers, oil, and sweeteners to improve consistency and flavor. Brown rice is often used for a slightly higher nutritional value, though it's important to check the label for fortification details, as homemade versions will lack the added vitamins and minerals. This dairy alternative has a thinner consistency and naturally sweeter taste than cow's milk, which makes it a versatile ingredient for cooking and baking.

The Key Benefits of Choosing Rice Milk

While often compared to other plant-based milks, rice milk offers several specific benefits that make it a good option for certain dietary needs.

Hypoallergenic and Allergen-Friendly: For those with allergies to dairy, soy, and nuts, rice milk is a safe and reliable choice. It is one of the least allergenic milk alternatives available.
Lactose-Free and Easy to Digest: As it's entirely plant-based, rice milk is naturally free of lactose, which is a significant advantage for people with lactose intolerance. Its simple composition also makes it easy on sensitive digestive systems.
Good Source of Energy: Rice milk is rich in carbohydrates, providing a quick and effective energy boost. This can be particularly beneficial for athletes or individuals needing a rapid glycogen refill after physical activity.
Fortified for Nutritional Value: Many commercial brands of rice milk are fortified with essential vitamins and minerals. This means they can provide comparable levels of nutrients like calcium, vitamin D, and vitamin B12 to cow's milk, which is crucial for those on a vegan diet.
Heart-Healthy Profile: Naturally low in saturated fat and completely free of cholesterol, rice milk is a heart-healthy alternative to whole cow's milk. It also often contains antioxidants, which can support cardiovascular health.

Potential Drawbacks and Considerations

Despite its advantages, there are some important considerations when incorporating rice milk into your diet.

High in Carbohydrates: With more carbohydrates than other milk alternatives, rice milk has a high glycemic index. This can cause a rapid spike in blood sugar, making it a less desirable choice for those managing diabetes.
Low in Protein: Rice milk contains very little protein, typically less than 1 gram per cup. For comparison, cow's milk provides about 8 grams. Individuals relying on rice milk need to ensure they get adequate protein from other sources.
Arsenic Content: Rice has been shown to absorb arsenic from the soil more than other grains. While the FDA monitors arsenic levels in commercial products, moderation is advised, especially for infants and young children.

Comparison Table: Rice Milk vs. Other Milk Alternatives


Feature	Rice Milk	Almond Milk	Soy Milk	Cow's Milk
Allergen Profile	Least allergenic; free of soy, nuts, and dairy	Contains nuts; free of dairy and soy	Contains soy; free of dairy and nuts	Contains dairy (lactose and casein)
Protein Content	Very low (less than 1g per cup)	Low (approx. 1g per cup)	High (approx. 7-8g per cup)	High (approx. 8g per cup)
Carbohydrate Content	Highest (approx. 22g per cup)	Low (approx. 1-2g per cup)	Low (approx. 3-4g per cup)	Moderate (approx. 12g per cup)
Fat Content	Low (approx. 2g per cup)	Low (approx. 2.5g per cup)	Low (approx. 4g per cup)	Varies by type (whole, low-fat, skim)
Key Benefit	Safest for most allergy sufferers	Low in calories (unsweetened)	High in protein	Rich source of calcium and protein

Cooking with Rice Milk

Rice milk's naturally sweet flavor and thin consistency make it a great ingredient for various culinary applications. It works well in baking recipes, smoothies, and cereals where its mild taste won't overpower other ingredients. However, its watery texture can sometimes be a drawback in recipes that require a creamy finish, so you may need to adjust other ingredients or use it in combination with a thicker plant-based milk or thickening agent. For desserts like rice pudding, its natural sweetness is an asset.

Who Should Consider Rice Milk?

Rice milk is a fantastic choice for those with specific dietary restrictions. Vegans, vegetarians, and individuals with lactose intolerance can enjoy it as a dairy-free milk alternative. It is particularly beneficial for those with common allergies to soy and nuts, offering a safe and versatile option that can be used in many recipes. People looking for an easy-to-digest, low-fat, cholesterol-free beverage can also find it to be a suitable option.

Conclusion: A Balanced Perspective on Rice Milk

When considering if there are any benefits to drinking rice milk, the answer is a balanced one. It provides a valuable, hypoallergenic, and lactose-free alternative for those with specific allergies and intolerances. Its low fat and cholesterol content, combined with potential fortification, offer some nutritional upside. However, it is not a complete nutritional replacement for cow's milk, with very little protein and a higher carbohydrate load. Understanding its unique nutritional profile allows individuals to decide whether it fits their dietary needs and preferences, supplementing with other protein sources if necessary.

University of Florida, IFAS Extension - Plant-Based Milks: Rice

Frequently Asked Questions

No, rice milk is not a good source of protein, providing less than 1 gram per cup. For adequate protein intake, you should rely on other foods or fortified alternatives.

Individuals with diabetes should be cautious due to rice milk's high glycemic index, which can cause blood sugar spikes. It's also not recommended for infants or young children due to its low protein content and potential arsenic levels.

Yes, rice milk can be good for heart health as it is naturally low in saturated fat and contains no cholesterol. Some varieties are also fortified with antioxidants, further supporting cardiovascular wellness.

Rice milk is generally considered more hypoallergenic than almond milk because it is free of tree nuts, which are a common allergen. It is a safer choice for those with multiple food allergies or sensitivities.

Yes, you can substitute rice milk for dairy milk in most baking recipes. However, its thinner consistency and sweeter taste may require some recipe adjustments, especially in dishes that need a creamy texture.

Fortified rice milks can contain comparable levels of vitamins and minerals like calcium and vitamin D. However, they still provide significantly less protein and contain more carbohydrates than cow's milk.

Homemade rice milk gives you control over ingredients and freshness but will not provide the same levels of fortified nutrients (like calcium and vitamins A, D, and B12) found in most commercial brands. Store-bought versions are typically more nutritionally balanced.