Cream of rice has gone from a bodybuilding prep staple to something a lot of people eat for breakfast every day. If you've seen it on a meal plan or noticed the flavoured tubs and wondered what it actually is, this guide covers the lot: what it's made from, the nutrition, how it compares to oats, how to make it properly and when it's most useful.
The short answer
- What it is: finely ground rice that cooks into a smooth, porridge-like bowl in a minute or two.
- What it gives you: mainly carbohydrate, with very little fat or fibre.
- Why lifters use it: it's quick, it's easy to portion, and because it's low in fibre many people find it sits lightly before training.
- Plain or flavoured: plain is the most versatile; flavoured versions make it a ready-to-go dessert-style breakfast.
What is cream of rice?
Cream of rice is rice that has been milled into a fine powder, usually from white rice. Mixed with hot water or milk, it thickens into a smooth, creamy bowl – similar to porridge, but without the chewy texture of oats.
Supermarket versions have been around for decades as a breakfast cereal and baby food. Sports nutrition brands now make it in large tubs, often finer-milled so it mixes instantly, and in flavours from plain to cookie-dough and birthday cake.
Cream of rice nutrition
Exact figures vary by brand and flavour, so always check the label. As a rough guide, a typical 50g serving of plain cream of rice gives you around:
- Calories: about 180 kcal
- Carbohydrate: about 39–40g
- Protein: about 3–4g
- Fat: under 1g
- Fibre: under 1g
Flavoured versions usually add sweeteners and flavourings, and sometimes real food inclusions, which can change the calories and sugar slightly. Rice is naturally gluten-free, but if you're coeliac, check the label for a gluten-free claim, as some products are made in facilities that also handle wheat or oats.
Cream of rice vs oats
Both are carb-based breakfasts, but they suit slightly different jobs:
Cream of rice
- Very low in fibre and fat
- Smooth texture, ready in a minute or two
- Popular before training, when you want carbs without a heavy feeling
- Easy to weigh and track
Oats
- Higher in fibre (including beta-glucan) and slightly higher in protein and fat
- Keeps you fuller for longer
- Better as an everyday breakfast if fullness and fibre matter more than speed
Plenty of people use both: oats on rest days or for breakfast, cream of rice in the meal before training. If you prefer oats, TbJP Oats So Creamy is a fine-milled, quick-mix option.
How to make cream of rice
Sports nutrition cream of rice is usually instant. The method is simple, but getting it smooth is all about how you add the water.
- Weigh your serving (50–100g is typical) into a bowl.
- Add a splash of cold water or milk first and stir into a paste. This is the trick that stops lumps.
- Pour in hot water or milk gradually, stirring as you go. Roughly 3–4 times the weight of the powder is a good starting point, so around 150–200ml for 50g.
- Leave it for a minute to thicken, then add more liquid if you want it looser.
No kettle? Most brands can be microwaved: mix with cold water, then heat in 30-second bursts, stirring in between. Check your tub's directions, as textures differ between brands.
Topping ideas
- A scoop of whey or isolate stirred through once it's cooled slightly – a simple way to add protein
- Berries, banana or a drizzle of honey
- Nut butter or a few nuts if you want more calories and some fat
- Cinnamon with plain cream of rice for a classic flavour
When to eat cream of rice
- Before training: the most popular use. Many lifters eat it 60–90 minutes before a session for a carb-focused meal that doesn't feel heavy.
- After training: easy to pair with protein to refuel.
- Breakfast: quick to make and easy to portion if you track your food.
- Bulking: a dense source of carbs that's easy to eat in larger amounts, especially with milk and toppings.
Cream of rice isn't magic – it's simply a convenient, easy-to-track carb. Total daily calories, protein and carbs matter far more than which carb source you choose.
Plain or flavoured: which should you buy?
- Plain (unflavoured): the most flexible. You can go sweet or savoury and control exactly what goes in. Try FBS Pro Rice Pudding.
- Flavoured: ready to eat with just water, and great if you get bored of plain breakfasts. Musclesport USA Cream'd Rice, Elev8 Foods Creamy Rice and TbJP Cream of Rice are popular dessert-style options.
- Carbs plus extras: some products add ingredients beyond rice, such as HR Labs Cream of Carbs. Check the label to see exactly what's included.
When comparing tubs, look at cost per serving rather than tub price, and check the serving size the brand uses – some list 50g, others 100g.
FAQs
Is cream of rice the same as ground rice?
They're closely related. Both are milled rice, but sports nutrition cream of rice is usually finer and designed to mix instantly with hot water, while supermarket ground rice is often cooked on the hob like a pudding.
Is cream of rice healthy?
It's a simple, low-fat carbohydrate food. Like any carb source, it fits a balanced diet. It's low in fibre, so it shouldn't be your only grain – mix in oats, wholegrains, fruit and vegetables across the day.
Is cream of rice gluten-free?
Rice is naturally gluten-free, but not every product is certified. If you need to avoid gluten, choose one labelled gluten-free and check the allergen information.
How much cream of rice should I eat?
That depends on your calorie and carb targets. 50g is a common starting serving; bigger lifters or anyone bulking often use 75–100g.
Can I make cream of rice the night before?
Yes. Some people make it with milk, stir in protein and chill it overnight for a rice-pudding-style breakfast. It thickens as it cools, so add a little extra liquid.
Shop our full cream of rice range or the wider carbohydrates collection. For more on pairing it with protein, read How Much Protein Do You Actually Need Per Day? Fast UK delivery from Insight Supps.