Is there gluten in mochi rice? The truth behind sticky rice

November 29, 2025 •

3 min read

Despite its name, glutinous rice, the primary ingredient used to make mochi, is naturally gluten-free. This can cause confusion for those with dietary restrictions, who might see the word "glutinous" and assume it contains gluten, but the term refers only to the rice's sticky, glue-like texture when cooked, not the protein found in wheat.

Quick Summary

Traditional mochi, made from mochigome rice or sweet glutinous rice flour, does not contain gluten. The concern for those with celiac disease or sensitivities comes from potential cross-contamination or additional ingredients used in some modern recipes and store-bought varieties.

Key Points

Naturally Gluten-Free: The "glutinous" rice used to make mochi is actually a type of sticky rice, and like all rice, it is naturally gluten-free.
Misleading Name: The term "glutinous" refers to the glue-like, sticky texture of the rice when cooked, not the presence of wheat gluten.
Cross-Contamination Risk: The main risk for people with celiac disease is potential cross-contamination in manufacturing facilities that also process wheat products.
Watch for Additives: Some modern mochi recipes or store-bought versions, such as mochi donuts, might add wheat flour or other gluten-containing ingredients.
Check Fillings and Sauces: Savory mochi often uses soy sauce, which contains wheat unless it is a gluten-free variety. Always check the ingredients on fillings and sauces.
Look for Certification: For maximum safety, seek out mochi with a "Certified Gluten-Free" label, as this indicates it has been made without cross-contamination.

Understanding Glutinous Rice: The Core of Mochi

Mochi is a traditional Japanese rice cake with a soft, chewy, and elastic texture. Its defining characteristic comes from its primary ingredient: glutinous rice. Also known as sweet rice or sticky rice, this grain is distinct from regular rice and is milled into a special flour called mochiko. A high concentration of the starch amylopectin gives glutinous rice its stickiness, while it completely lacks the gluten proteins found in wheat, barley, and rye.

The Misleading Term "Glutinous"

The word "glutinous" is the main source of the confusion. The term is derived from the Latin word glūtinōsus, meaning "glue-like" or "sticky". It describes the rice's unique, cohesive texture, not its protein content. All rice varieties, including the glutinous kind, are naturally gluten-free. This is a crucial distinction for anyone with a gluten intolerance or celiac disease.

Potential Gluten Risks in Mochi

While the rice itself is safe, not all mochi products are. The risk of gluten exposure comes from several factors:

Fillings and Coatings: Fillings like sweet red bean paste (anko), ice cream, or other flavorings are usually safe, but coatings or other flavor enhancers may contain gluten. Soy sauce, often used in savory mochi, contains wheat unless it is specifically labeled gluten-free. Some mochi variations, like those found in some Southeast Asian pastries, might use a small amount of wheat flour.
Processing and Cross-Contamination: For individuals with celiac disease, the processing environment is a major concern. Commercially produced mochi might be manufactured in facilities that also handle wheat products, increasing the risk of cross-contamination. Always check for a certified gluten-free label to ensure it was made in a dedicated facility.
Modern Recipes: Some modern or non-traditional recipes, such as Hawaiian butter mochi or certain mochi donuts, might incorporate wheat flour for different textures. These will not be gluten-free. It's best to confirm the ingredients if you are unsure.

How to Ensure Your Mochi is Gluten-Free

For those with celiac disease or severe gluten sensitivity, taking extra precautions is essential. Here is a quick list of tips:

Read the Label: The most reliable method is to check for a "Certified Gluten-Free" label on the packaging. This ensures the product has been tested to contain less than 20 ppm of gluten, which is the FDA's standard.
Verify Ingredients: Always scan the ingredient list, looking for any mention of wheat, barley, rye, or soy sauce containing wheat.
Inquire at Restaurants/Bakeries: If buying from a specialty shop or restaurant, ask the staff about their ingredients and preparation methods. Specifically inquire about potential cross-contamination in the kitchen.
Make Your Own: The safest way to enjoy mochi is by making it at home. Using pure glutinous rice flour (mochiko) and fresh, unadulterated fillings ensures complete control over the ingredients.

Comparison Table: Glutinous Rice Flour vs. Regular Rice Flour


Feature	Glutinous Rice Flour (Mochiko)	Regular Rice Flour	Key Takeaway
Source	Milled from glutinous (sticky/sweet) rice.	Milled from standard, non-glutinous rice.	Both are gluten-free, but from different rice types.
Stickiness	Extremely high due to high amylopectin starch content.	Low stickiness; grains remain separated.	High starch content is what makes mochi dough stretchy.
Texture	Soft, chewy, elastic, and gelatinous when cooked.	Firm, crumbly, and crispy when cooked.	Not interchangeable in most recipes.
Common Uses	Mochi, dango, chewy pastries, thickeners.	Noodles, light batters for frying, cakes, and cookies.	Use the correct flour for the desired texture.
Taste	Neutral with a subtle sweetness.	Neutral flavor.	Taste profile doesn't impact gluten content.

Conclusion: Safe for a Gluten-Free Diet (with caution)

To answer the question, "Is there gluten in mochi rice?"—the answer is no, the rice itself is inherently gluten-free. However, the real consideration for individuals on a gluten-free diet lies beyond the core ingredient. Always be diligent by inspecting labels for certified gluten-free claims, particularly for pre-packaged varieties and at-risk products like mochi donuts. When in doubt, making your own mochi is the surest path to a delicious and safe gluten-free treat. The satisfying, chewy texture of mochi can be enjoyed by everyone, as long as care is taken regarding all the components and preparation methods involved. For those interested in traditional Japanese sweets made with pure ingredients, seeking out products certified by a trusted organization is the best course of action.

Gluten Intolerance Group

Frequently Asked Questions

Glutinous rice, also called sticky rice or sweet rice, is a type of short-grain rice known for its opaque grains and very low amylose content, which makes it extra sticky when cooked. Despite its name, it contains no gluten.

Yes, people with celiac disease can eat mochi, but they must be cautious. They should verify that the mochi and all its ingredients (including any fillings or coatings) are certified gluten-free and have not been exposed to cross-contamination.

No, glutinous rice flour, or mochiko, does not contain gluten. It is made by milling glutinous rice, which is naturally gluten-free.

No, mochi is made from a type of sticky rice, also known as glutinous rice or sweet rice. The Japanese variety of this rice is called mochigome, and it is what gives mochi its signature chewy texture.

Some mochi donuts are made with a combination of glutinous rice flour and wheat flour to alter the texture. This addition of wheat flour makes them unsafe for individuals on a gluten-free diet.

Regular rice flour is made from standard, non-sticky rice and results in a crumbly texture. Glutinous rice flour is made from sticky rice and becomes chewy and elastic when cooked. They are not interchangeable in recipes.

To avoid gluten in store-bought mochi, always read the ingredient label and look for explicit gluten-free certification. Be wary of any product made in a shared facility and check all fillings and sauces for potential gluten sources.