Rice Pudding Calories Calculator
Rice pudding is a quintessentially British nursery food and comfort dessert — short-grain pudding rice slow-cooked in whole milk with sugar and vanilla until thick and creamy. Widely available in tins from brands like Ambrosia and Heinz, it is a pantry staple across the UK. A 200g serving of homemade rice pudding contains approximately 260 kcal, making it one of the more moderate-calorie British desserts.
What Is Rice Pudding?
Rice pudding has been a British staple since the medieval period. The classic oven-baked version uses short-grain pudding rice, whole milk, sugar, vanilla extract, and often nutmeg or a bay leaf. The dish is cooked slowly at low temperature for 90–120 minutes until the rice absorbs the milk and becomes tender and creamy, with a characteristic brown skin on the surface. Ambrosia tinned rice pudding has been a British pantry staple since the mid-20th century at only 99 kcal per 100g. Rice pudding is often served with a spoonful of strawberry or raspberry jam stirred through.
How to Use This Calculator
Enter your serving size in the calculator above and select your preferred unit (grams, ounces, or serving). The calculator will instantly display the exact calorie count alongside a full macronutrient breakdown — protein, carbohydrates, fat, and fibre. You can also compare rice pudding against other foods, add it to a meal plan, or see how long it would take to burn off the calories through different forms of exercise.
Rice Pudding Calories — Complete Breakdown
Per 100g of rice pudding: 130 kcal | Protein: 4g | Carbs: 19g | Fat: 4g | Fibre: 0g. One 1 serving weighs approximately 200g and contains roughly 260 kcal.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 serving homemade (200g, whole milk) | 200g | 260 kcal |
| Ambrosia tinned (half tin, 200g) | 200g | 198 kcal |
| Small serving (150g) | 150g | 195 kcal |
| With jam (1 tbsp, +50 kcal) | 210g | 310 kcal |
| Reduced sugar version (200g) | 200g | 220 kcal |
| Full-fat extra creamy (200g) | 200g | 320 kcal |
Calories by Preparation Method
| Method | kcal/100g | Protein | Carbs | Fat |
|---|---|---|---|---|
| Classic oven-baked (whole milk) | 130 | 4g | 19g | 4g |
| Ambrosia tinned | 99 | 3g | 16g | 3g |
| Low-fat milk version | 100 | 4g | 19g | 1g |
| Oat milk vegan version | 115 | 2g | 20g | 3g |
| Extra creamy (cream + milk) | 160 | 4g | 18g | 8g |
| Reduced sugar | 110 | 4g | 15g | 4g |
Nutrition Breakdown
A 100g serving of rice pudding delivers 130 kcal. The macronutrient split is: 4g protein (12% of calories), 19g carbohydrates (58% of calories), and 4g fat (27% of calories). Dietary fibre content is 0g per 100g. These macronutrient ratios make rice pudding a primarily carbohydrate-driven food within the context of a mixed diet.
Weight Loss and Rice Pudding
Rice pudding made with whole milk is already a moderate-calorie dessert compared to most cakes and pastries. Switching to semi-skimmed milk reduces calories by 30–50 kcal per serving. Reducing the sugar slightly and boosting vanilla and cinnamon makes it taste sweeter with less added sugar. Ambrosia tinned rice pudding (99 kcal per 100g) is one of the lowest-calorie convenient desserts available in British supermarkets.
🥗 Lower Calorie Option: Ambrosia tinned rice pudding (half tin) with a small spoonful of jam — around 230 kcal for a satisfying, ready-in-seconds dessert.
💪 Higher Protein Option: Rice pudding made with high-protein milk or a dollop of Greek yogurt stirred through — boosts protein content for better satiety after a meal.
🔄 Smarter Swap: Overnight oats in milk with vanilla and cinnamon — delivers similar comfort to rice pudding with more fibre, protein, and better slow-release energy.
Muscle Gain and Rice Pudding
Rice Pudding provides primarily carbohydrates and energy, making it a useful fuel source around training sessions rather than a direct muscle-building food. For those focused on muscle gain, rice pudding works best as a carbohydrate component of a meal that also includes a high-quality protein source such as chicken, fish, eggs, or Greek yogurt. The carbohydrates in rice pudding replenish muscle glycogen after resistance training, supporting recovery and future performance.
Burn This Food
To burn approximately 260 kcal (the calories in 1 serving of homemade rice pudding (200g), calculated for a 70 kg adult):
| Activity | Time Required |
|---|---|
| 🚶 Walking (moderate) | 52 min |
| 🏃 Running (8 km/h) | 25 min |
| 🚴 Cycling (moderate) | 32 min |
| 🏊 Swimming (laps) | 29 min |
| 💃 Dance/Zumba | 38 min |
| 🏋️ Weight training | 43 min |
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Frequently Asked Questions
How many calories in rice pudding?
A 200g serving of homemade rice pudding with whole milk contains approximately 260 kcal. Ambrosia tinned is about 198 kcal per 200g. Adding a tablespoon of jam adds roughly 50 kcal.
Is rice pudding healthy?
Rice pudding provides calcium and some protein, but is moderate in simple carbohydrates and added sugar. Made with semi-skimmed milk and reduced sugar, it is a reasonable dessert choice.
What type of rice is used for rice pudding?
Short-grain pudding rice (Carolina or arborio) is traditional as its high starch content creates the characteristic creaminess. Long-grain rice does not break down sufficiently.
Can rice pudding be eaten cold?
Yes — cold rice pudding is a popular British comfort food. It thickens further as it cools; stirring in a little cold milk brings it back to a creamier consistency.
📊 Data source: USDA FoodData Central and Public Health England Nutrient Databank. Values represent averages; actual nutrition may vary by brand, recipe, and preparation method. For personalised dietary advice, consult a registered dietitian.