Cream of Rice: Easy Breakfast, Real Benefits, Nutrition, and Step-by-Step Cooking Guide

Cream of rice is a smooth, warm cereal made from ground white rice. It’s light, easy to digest, and packed with energy. Whether you’re an athlete, a busy parent, or recovering from illness, cream of rice is a simple, wholesome meal that supports your health.

Let’s explore what makes cream of rice so special—from how to make it to why it’s showing up in bodybuilders’ meal plans and dietitian offices worldwide.

What Is Cream of Rice?

Cream of rice is made by grinding white rice into a fine flour and cooking it with water or milk. It turns into a smooth, porridge-like texture. It’s similar to Cream of Wheat, but made from rice instead of wheat.

Nutritional Information for Cream of Rice

Here’s a breakdown of the nutrition in 1 cup of cooked cream of rice (approx. 250 grams):

Nutrient	Amount

Cream of rice is naturally gluten-free and low in fat. It’s also enriched with iron and B vitamins, especially in store-bought boxed versions like Cream of Rice® by B&G Foods.

Real-Life Example:

Sarah’s Story:
After her surgery, Sarah needed food that was easy to swallow and gentle on her stomach. Her doctor recommended cream of rice. “It saved me during recovery,” she said. “It gave me energy without upsetting my stomach.”

Benefits of Eating

Let’s explore the key advantages of cream of rice:

1. Gentle on the Stomach

Because it’s low in fiber, it’s easy to digest. Doctors often recommend it after surgery or for people with stomach issues.

2. Gluten-Free

Unlike wheat-based cereals, cream of rice is safe for people with celiac disease or gluten intolerance.

3. Energy Boosting

It’s rich in carbohydrates, which give you quick energy. That’s why it’s loved by athletes and gym-goers.

4. Iron-Rich

Most packaged cream of rice cereals are fortified with iron—great for people with iron-deficiency anemia.

Disadvantages

Despite the many benefits, there are a few downsides to know:

• Low in Protein and Fiber – You may need to add protein sources like milk, nuts, or seeds.
• Can Spike Blood Sugar – Since it’s made from white rice, it has a high glycemic index. Pair it with healthy fats or protein to avoid sugar crashes.

Step-by-Step Guide: How to Make it at Home

Want to make it yourself? It’s easy!

Ingredients:

• ½ cup rice flour (or grind white rice in a blender)
• 2 cups water or milk
• Pinch of salt

Method:

1. In a pot, bring the water or milk to a boil.
2. Slowly add the rice flour, stirring constantly.
3. Add a pinch of salt.
4. Reduce the heat and simmer for 5–7 minutes.
5. Stir until it thickens into a smooth cream.

Top with fruit, honey, nuts, or cinnamon for more flavor!

Doctor’s Advice

Dr. Laura Jenkins, Dietitian:
“Cream of rice is perfect for people with digestive problems or children just starting solids. It’s a great base for balanced meals. I often recommend adding bananas or peanut butter for nutrition.”

Special Uses and Events

• During Pregnancy: Helps with iron levels and morning sickness.
• Post-Surgery Recovery: Easy on the stomach and restores energy.
• Bodybuilding Prep: Ideal pre-workout or post-workout meal with added protein.
• Baby’s First Food: Smooth texture makes it a top choice for introducing solids.

Cream of Rice vs. Cream of Wheat

Feature	Cream of Rice	Cream of Wheat

Practical Use Tips

• Add fruit puree for flavor and vitamins.
• Mix in protein powder after cooking to support muscle growth.
• Freeze leftovers in muffin trays for quick meals.
• Use as a thickener in soups or sauces.

Where to Buy  and Price Range

You can buy cream of rice online or in grocery stores. Look for brands like:

• Cream of Rice® by B&G Foods
• Bob’s Red Mill White Rice Flour (to make your own)

Average Price:

• Boxed version: $3–$5 per box (14oz)
• Homemade (from rice): Around $1 per pound of rice

FAQs

Is it good for weight loss?

It can be, if portioned correctly and paired with protein or fiber-rich foods to stay full longer.

Can I eat it every day?

Yes, but it’s best to vary your diet. Add nuts, fruits, or seeds for a balanced meal.

Is it safe for babies?

Yes! It’s one of the first solid foods pediatricians recommend.

Does it cause constipation?

On its own, it may not provide enough fiber. Add fruit like prunes or apples to help digestion.

Is it better than oatmeal?

Both have benefits. Oatmeal has more fiber, but it is easier to digest and gluten-free.

Conclusion

Cream of rice is more than just a soft cereal—it’s a versatile, nutritious, and affordable meal option for nearly everyone. From babies to athletes, from the sick to the healthy, it fits easily into many diets.

It’s quick to cook, easy to eat, and loaded with energy. If you’re looking for a warm, comforting, gluten-free meal, give it a try today.

External Source:
Read more from Healthline: Best Iron-Rich Foods