Is Cream of Rice Low in Calories? A Detailed Nutritional Breakdown

December 15, 2025 •

4 min read

According to USDA data, a single cup of Cream of Rice prepared with water contains approximately 127 calories, positioning it as a low-fat, moderate-calorie base for a nutritious meal. This moderate energy density is one of the many reasons it appeals to athletes and individuals monitoring their daily intake.

Quick Summary

Cream of Rice is moderately caloric when prepared with water and is very low in fat. The total calorie count is significantly affected by portion size and any added toppings or milk.

Key Points

Moderate Calories: Cream of Rice is a moderately caloric food when cooked with water, offering a good balance of energy without excessive fat.
High in Carbs, Low in Fat: Its nutritional profile is high in complex carbohydrates and very low in fat, making it a good energy source.
Calorie Impact of Additions: The total calorie count is heavily dependent on toppings and liquids; using water and low-sugar add-ins is crucial for a low-calorie meal.
Quick Digestion: Its low fiber content makes Cream of Rice very easy to digest, which is beneficial for athletes needing quick energy without digestive distress.
Less Satiating than Oatmeal: Compared to fiber-rich oatmeal, Cream of Rice may offer less satiety, which is a factor to consider for weight management.
Gluten-Free Option: For those with gluten intolerance or celiac disease, it serves as an excellent, naturally gluten-free breakfast alternative.

Understanding the Nutritional Profile of Cream of Rice

Cream of Rice is a hot breakfast cereal made from finely milled rice. It's renowned for its smooth, creamy texture and easy digestibility, which is why it has become a staple for many in the fitness and bodybuilding communities. While the base cereal is relatively low in calories and fat, a full understanding of its nutritional makeup is essential for effective diet management.

Calorie Content: What to Expect

The calorie density of Cream of Rice is not as straightforward as a single number. It depends heavily on its state of preparation (dry vs. cooked) and what is added to it. A quarter-cup serving of the dry cereal can contain around 167 calories, mostly from carbohydrates. However, once cooked with water, this same serving will be significantly lower in calories per volume, as the water adds bulk without adding energy. The real impact on your daily calorie count comes from toppings and liquids. Adding milk, sugar, or high-fat ingredients like nut butters will drastically increase the caloric load of your meal.

Core Macronutrients

Cream of Rice provides a distinct macronutrient profile that offers both benefits and drawbacks depending on your dietary goals.

Carbohydrates: The cereal is an excellent source of complex carbohydrates, providing a steady release of energy that is ideal for fueling workouts or replenishing glycogen stores afterward. For individuals on a low-carb diet, however, its high carbohydrate content may be a concern.
Fat: One of the biggest advantages for those watching their weight is its very low fat content. The natural cereal contains minimal fat, making it easy to fit into a low-fat diet plan.
Protein: Plain Cream of Rice is not a significant source of protein, with only a few grams per serving. For muscle growth and recovery, it is crucial to combine it with a separate protein source, such as a protein powder or Greek yogurt.

The Role of Fiber

Cream of Rice is notably low in dietary fiber. This is both a benefit and a drawback. For individuals with digestive sensitivities or athletes needing to consume carbs without bloating, the low fiber content is a huge plus. However, for general weight management, a lower-fiber food may offer less satiety compared to a high-fiber alternative like oatmeal. This can lead to feeling hungry sooner, potentially resulting in higher overall calorie consumption throughout the day.

Cream of Rice vs. Oatmeal: A Nutritional Comparison

When considering a hot cereal for your diet, comparing Cream of Rice to oatmeal is common. The table below highlights the key differences based on a typical cooked serving with water.


Feature	Cream of Rice (cooked, 1 cup)	Oatmeal (cooked, 1 cup)	Consideration
Calories	~127 kcal	~145 kcal	Both are moderate, with Cream of Rice being slightly lower.
Carbohydrates	High (~28g)	Moderate (~27g)	Both are carb-heavy, but Cream of Rice often has a higher glycemic index.
Protein	Low (~2g)	Moderate (~5g)	Oatmeal has a higher protein content naturally.
Fiber	Very Low (~0.2g)	High (~4g)	Oatmeal is significantly higher in fiber, promoting greater satiety.
Digestion	Very Fast	Slower	Cream of Rice is excellent for pre/post-workout. Oatmeal is more filling for general dieting.
Satiety	Low	High	The high fiber in oatmeal helps you feel full longer.
Digestion	Easy on the stomach	Good for gut health	Cream of Rice is ideal for sensitive stomachs; oatmeal aids digestion.

Making Cream of Rice a Low-Calorie Meal

By strategically choosing your ingredients, you can keep your Cream of Rice meal light and diet-friendly.

Use Water or Low-Calorie Liquids: Instead of whole milk, use water or an unsweetened, low-calorie alternative like almond milk.
Focus on Low-Calorie Toppings: Avoid high-sugar syrups and rich nuts. Opt for fresh berries, cinnamon, or a sugar-free sweetener.
Add Protein for Satiety: Since Cream of Rice is low in protein and fiber, boosting its protein content with a scoop of whey or casein powder is a great way to increase satiety without adding excessive calories.
Control Portion Size: Sticking to the recommended serving size is the most straightforward way to control calories. Pre-measure your dry cereal to avoid overpouring.
Utilize Spices: Instead of sugary flavors, enhance the taste with calorie-free spices like cinnamon, nutmeg, or a dash of vanilla extract.

Low-Calorie Topping Ideas

Fresh Berries: Strawberries, blueberries, and raspberries add natural sweetness, vitamins, and a small amount of fiber for very few calories.
Cinnamon: This spice provides a warm flavor without any added sugar or calories.
Sugar-Free Sweetener: Using a calorie-free or low-calorie sweetener can satisfy your sweet tooth without affecting your calorie count.
Protein Powder: Mixing in a scoop of vanilla or chocolate protein powder not only adds flavor but also significantly boosts the protein content, increasing satiety.
Cottage Cheese: A dollop of low-fat cottage cheese adds a creamy texture and a punch of protein.
Flaxseed or Chia Seeds: While they add some calories, a small amount of these seeds provides healthy fats and fiber, which improves the meal's nutritional profile and fullness factor.

Conclusion: A Versatile Carb Source for Mindful Eaters

So, is Cream of Rice low in calories? The answer is nuanced. The cereal base itself is moderate in calories and low in fat, making it a viable option for a low-calorie diet, particularly for fueling athletic performance. However, its easy digestibility and low fiber content mean it's less filling than alternatives like oatmeal, and the total calorie count is easily influenced by rich additions. For those managing their weight, strategic preparation with low-calorie liquids and toppings is key. For fitness enthusiasts, it's an easily digestible, energy-dense meal perfect for before or after a workout. Ultimately, by being mindful of portion sizes and additions, Cream of Rice can be a valuable and versatile component of a calorie-conscious diet.

For more detailed nutritional information on Cream of Rice, you can consult databases like the USDA's food data entries.

Frequently Asked Questions

Cream of Rice is slightly lower in calories per cooked cup than oatmeal, but oatmeal is higher in fiber and therefore more satiating. For general weight loss, the higher fiber in oatmeal may be more beneficial for keeping you full longer. However, Cream of Rice can be easily incorporated into a calorie-controlled diet with mindful portioning and low-calorie additions.

To lower the calories, prepare your Cream of Rice with water or an unsweetened, low-calorie alternative like almond milk instead of full-fat milk. Use low-calorie toppings such as fresh berries and cinnamon instead of high-calorie options like sugar or nut butter.

Yes, Cream of Rice can be a good option for dieting, especially if you need an easily digestible source of carbohydrates. Its low-fat nature makes it a great base, but you must be careful with portion sizes and toppings to keep the total calories in check.

Bodybuilders often choose Cream of Rice because its low fiber content allows for very rapid digestion and energy absorption. This makes it an ideal source of carbohydrates for a pre-workout energy boost or a post-workout glycogen replenishment meal.

The calorie count for dry Cream of Rice (powder) is much higher per volume than for the cooked version because the cooked version includes added water, which has no calories. A typical cooked serving with water has about 127 calories, while an equal volume of dry powder would be far higher.

The best way to add protein is by mixing in a scoop of your favorite protein powder (whey, casein, or plant-based) after the cereal has been cooked. This not only increases the protein content but can also add flavor.

Yes, Cream of Rice is made from finely milled rice and is naturally gluten-free. It is a safe and suitable option for individuals with gluten sensitivities or celiac disease.