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Is Rice Milk Good for You? Benefits, Calories, and More

In this article, we will examine rice milk in detail and discuss its health effects, nutritional values, spoilage procedures, side effects, and sustainability.
Zeynep Ozdemir, RDN

Written by Zeynep Ozdemir, RDN. Updated on November 7, 2022.

Rice milk is a beverage that is frequently used as a plant-based substitute for milk made from dairy animals.

In spite of the fact that it is widely referred to as “rice milk,” the name “milk” may technically only be utilized to refer to a dairy beverage that originates from cows, in accordance with the requirements set by the FDA.

In the event that you go to the grocery in search of rice milk, you will most likely come across packets that are labeled as “rice non-dairy beverage” or “rice drink”.

Thanks to its composition, rice milk is not only a good option for vegans and lactose intolerant but also provides a rich mineral and nutritional supplement, while at the same time it has low fat and energy value.

As rice milk takes its place on the shelves, you may want to learn more about it before consuming it.

In this article, we will examine rice milk in detail and discuss its health effects, nutritional values, spoilage procedures, side effects, and sustainability.

Rice Milk Nutritional Info and Calories

Rice, either brown or white, combined with water may be used to manufacture one’s own rice milk.

Brown rice, sweeteners, brown rice syrup, plant-based oils, or flavorings like vanilla are often included in industrial ones. Brown rice may also be the primary ingredient.

Rice milk can also be supplemented with micronutrients such as vitamin D, vitamin B12, and calcium, depending on the manufacturer’s instructions.

According to the U.S. Department of Agriculture (USDA) food data center, a 100g serving of rice milk offers the following nutritional values:

Energy: 47 kcal
Protein: 0.28 g
Total fat: 0.97 g
Carbohydrate: 9.17 g
Fiber: 0.3 g
Calcium: 118 mg
Iron: 0.2 mg
Magnesium: 11 mg
Phosphorus: 56 mg
Potassium: 27 mg
Sodium: 39 mg
Zinc: 0.13 mg
Selenium: 2.2 µg
Vitamin B-12: 0.63 µg
Vitamin A: 63 µg
Vitamin E: 0.47 mg
Vitamin D: 42 IU

This well-liked alternative to cow’s milk has a broad variety of beneficial nutrients, including around 47 calories per 100 g and just about 1 gram of fat which results in a significant reduction in fat per cup compared to cow’s milk.

This kind of milk does not contain any cholesterol, which makes it much healthier for the wellness of the heart.

Furthermore, the vast majority of varieties of rice milk are supplemented with additional minerals.

Rice milk often has increased quantities of B vitamins, calcium, iron, vitamin D, and vitamin A in order to make it nearly similar to cow’s milk.

This is because cow’s milk naturally contains a wider variety of minerals than rice milk.

Potential Rice Milk Health Benefits

Rice milk offers various health benefits thanks to its rich amino acid pattern and plant-based composition.

It’s Cholesterol-Free

This particular sort of milk does not contain any cholesterol, which is excellent news for those who are battling weight or who have cardiovascular concerns.

In this way, rice milk may help lessen your chance of developing atherosclerosis, which can lead to heart attacks and strokes.

It Is Dairy-Free and Lactose-Free

Rice milk is a convenient option for those who are lactose intolerant or allergic to milk since it is readily available. In addition to that, it is suitable for vegans and vegetarians.

Rice milk is often regarded as the non-dairy and dairy milk alternative that causes the fewest adverse reactions among consumers.

The vast majority of alternative choices include allergies such as nuts, gluten, soy, or milk protein, all of which are widespread.

The vast majority of rice milk products are almost identical in composition, consisting only of brown rice and derivatives of brown rice.

May Increase Bone Density

Because it contains calcium, enhanced rice milk is beneficial to bone strength and health and it may also play a role in the prevention of osteoporosis.

Insufficient calcium intake is linked to low bone density and an increased risk of fractures.

The majority of individuals do not consume enough calcium to support bone growth and to keep their bones healthy.

Because vitamin D is required for the body’s absorption of calcium, the amount of this vitamin that is present in rice milk that has been fortified is also essential for maintaining healthy bones.

Simply exposing oneself to more sunshine will lead to a rise in vitamin D levels. However, it should be kept in mind that spending too much time in the sun can increase the risk of skin cancer.

Supplements may be used if adequate vitamin D is not taken despite proper timing and protection. Enriched foods can support this intake.

It’s Rich In Antioxidants

Rice milk has a significant number of antioxidants and acids, many of which are beneficial to the skin.

One of them is para-aminobenzoic acid, which is associated with shielding the skin from the harmful rays of the sun and decreasing blemishes and wrinkles that appear as a result.

Also, rice has a variety of antioxidants, all of which may help to improve the overall power of the immune system by assisting the body in its resistance to inflammation and oxidative stress, both of which can be precursors to the development of chronic illnesses.

How Is Rice Milk Made?

Because there are many various brands, tastes, and packaging choices for rice milk, as well as a broad range of possibilities in terms of nutritional content, it is essential to read the labels before purchasing rice milk.

You should also examine the labels on the foods’ ingredients. In order to achieve a creamier consistency, several companies resort to the addition of oils or other components. And some manufacturers add sweeteners to increase the taste.

You can also make your own rice milk to eliminate additives and added sugar.

It basically consists of two ingredients: Rice and water.

  1. The rice is first cooked, drained, and left to cool
  2. It is taken into a blender with water and mixed until smooth
  3. It is filtered with the help of cheesecloth

Some people may include sweeteners such as dates or molasses to enhance flavor.

Does Rice Milk Go Bad?

Yes, if you do not store your rice milk in suitable conditions or do not consume it on the recommended dates, your milk will go bad.

How Long Does Rice Milk Last

Rice milk is often offered in containers that may be stored at room temperature.

These items will maintain their quality if kept in a dark, cold closet until the day on which they expire or up to the date on which they are opened.

How Long Is Rice Milk Good for After Opening

Rice milk, after it has been opened, has to be stored in the refrigerator in order to maintain its freshness for seven to ten days.

Also, it would be ideal to consume homemade rice milk within three to five days. In this process, storage and packaging conditions are very valuable.

If your rice milk has changed in color, texture, smell, or taste, it is not recommended to be consumed.

Rice milk is recommended not to be frozen by the majority of rice milk makers, despite the fact that some customers do freeze it.

If you do decide to freeze it, defrost it in the refrigerator first, then give it a good shake before using it.

When it comes to freezing, we’ve already written about freezing the rice pudding.

Rice Milk Side Effects

Some persons who have celiac disease or a sensitivity to gluten for reasons other than celiac have reported experiencing adverse responses to some kinds of rice milk that have been marketed as being safe for gluten-free diets.

In the production process, certain firms may on occasion employ a gluten-containing substance (brown rice syrup which is being processed with barley, for example).

If you are on a gluten-free diet, you should exercise caution while drinking rice milk until you are well-versed in the components that go into its production. Rice milk may include a variety of allergens. You may verify that the product does not contain gluten by looking for a label that says it is gluten-free.

In addition, drinking rice milk on its own is not likely to have a negative impact on one’s health. Substituting rice milk for regular milk could pose a challenge for certain individuals, particularly those who do not get adequate amounts of essential nutrients from other foods, such as vitamin D and calcium.

A statement that was issued in 2018 by FDA, highlighted why it is essential for dairy and non-dairy items to have clear labels.

Consumers could become confused since plant-based dairy replacements are often found in the same area of the local supermarket as dairy products and are packaged in a manner that is comparable to dairy products.


Rice allergies are not very prevalent, although there have been reports of people, especially children, having allergic responses to rice.

There is a possibility that patients may exhibit symptoms such as:

  • Rash
  • Wheezing
  • Redness of the skin
  • Oral allergy syndrome
  • Edema
  • Stuffy nose
  • Anaphylaxis

Rice milk is not recommended for consumption if you have previously been diagnosed with a rice allergy.

In the event that you suffer symptoms after ingesting rice milk (and any product containing rice), you should consult with your doctor in order to get individualized guidance.

Rice Milk Sustainability

As long as pesticides aren’t being used, the production of rice milk is considered to be reasonably sustainable since it is not known to do substantial harm to the land, air, soil, trees, or water in the surrounding area.

When employing regenerative techniques, you should be sure to purchase products that are non-GMO and organic since hazardous chemical pesticides may pollute the air, water, and soil.

Animal agriculture produces only 18% of calories but uses up 83% of the farmland, according to a report published in 2018 by Oxford University. This report is the most in-depth analysis that has been conducted to date of the harm that farming causes to the planet.

The environmental burden of the consumption of animal products is quite high. Therefore, replacing your dairy milk with rice milk significantly reduces the environmental burden.


Rice milk is a type of plant-based milk often preferred by vegans.

It is very low in calories and contains no cholesterol. However, it has important amino acids and its enriched forms are rich in calcium.

Rice milk does not contain gluten and nuts. This makes it one of the least allergenic milk among plant milk. It contains only water and rice in its composition. Keep in mind that commercial forms may contain additives, flavorings, and added sugar.

It is lactose-free, dairy-free, gluten-free, and plant-based. Thanks to its composition, it can offer many health benefits. However, side effects and nutritional deficiencies that may occur in regular consumption should be considered.

The environmental burden of rice milk is much less than dairy milk and is considered a good sustainable dairy alternative.

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