FoodScore
0/ 100
Goodgrain· 100 g

Rice Milk Unsweetened

Unsweetened rice milk scores well due to its minimally processed nature and fortification with key micronutrients, making it a good plant-based beverage option.

  • Unsweetened rice milk is a minimally processed food, classified as NOVA 1.
  • A 100g serving provides 26% of the Daily Value for Vitamin B12.
  • It contains 0g of added sugar and 0g of saturated fat per 100g.
  • With 118mg of calcium per 100g, it contributes 9% of the Daily Value.
  • This beverage has a FoodScore of 64/100, indicating a good nutritional profile.
  • Scores +8 points above the grain category average (56/100 across 107 foods).
Fiber
0.3g
1% of Daily Value
Protein
0.28g
1% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
39mg
2% of Daily Value
+
What it brings to the table
Micronutrients (Vitamin B12, Riboflavin)+4
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 64

Unsweetened rice milk achieves a FoodScore of 64/100, placing it in the 'Good' category. A significant contributor to this score is its classification as a NOVA 1 food, meaning it is unprocessed or minimally processed, which earns a substantial +10 bonus. The beverage also receives a +4 bonus for its micronutrient profile, specifically for its notable content of Vitamin B12 and Riboflavin, which are often added during fortification. Per 100g, it provides 26% of the Daily Value for Vitamin B12 and 9% for calcium, along with 7% for Vitamin A and 5% for Vitamin D. Its low calorie count at 47 calories per 100g, combined with zero added sugar and zero saturated fat, further supports its positive score. While it is low in protein (0.28g) and fiber (0.3g), these factors do not incur penalties for this food category. To achieve a higher score, an unsweetened rice milk product would need to naturally contain or be fortified with higher levels of protein and fiber, or offer a broader spectrum of micronutrients beyond those typically added during fortification.

Health benefits

What the nutrients in rice milk unsweetened actually do for you, grounded in established dietary science.

Supports Bone Health

Unsweetened rice milk can contribute to bone health due to its fortification with calcium and vitamin D. A 100g serving provides 118mg of calcium, which is 9% of the Daily Value, and 5% of the Daily Value for vitamin D. Calcium is a primary mineral for bone structure, and vitamin D is crucial for the body's absorption of calcium. Dietary guidelines emphasize adequate intake of both nutrients to maintain bone density and reduce the risk of osteoporosis. While not a primary source, regular consumption as part of a balanced diet can help meet daily requirements, especially for those avoiding dairy.

Contributes to Nerve Function and Energy Metabolism

This beverage is a good source of Vitamin B12, providing 26% of the Daily Value per 100g. Vitamin B12 is essential for several bodily functions, including the formation of red blood cells, DNA synthesis, and the proper functioning of the nervous system. It also plays a key role in energy metabolism, helping the body convert food into usable energy. For individuals following plant-based diets, fortified foods like unsweetened rice milk are important as B12 is primarily found in animal products. Regular intake helps prevent deficiency, which can lead to fatigue and neurological issues.

Suitable for Heart-Healthy Diets

Unsweetened rice milk is a suitable choice for heart-healthy diets due to its favorable fat and sugar profile. It contains 0g of saturated fat and 0g of trans fat per 100g, both of which are dietary components that, in excess, can negatively impact cardiovascular health. Furthermore, it has no added sugar, which is important for managing blood sugar levels and reducing the risk of heart disease. The low sodium content of 39mg per 100g also aligns with recommendations for maintaining healthy blood pressure. Choosing beverages with these characteristics supports overall cardiovascular well-being.

A Minimally Processed Plant-Based Option

As a NOVA 1 food, unsweetened rice milk is considered minimally processed, which aligns with dietary recommendations to prioritize whole or less-processed foods. This means it undergoes minimal alteration from its natural state, retaining more of its inherent nutritional qualities compared to ultra-processed alternatives. Choosing minimally processed foods is generally associated with better health outcomes, including reduced risk of chronic diseases. Its plant-based origin also makes it a suitable option for individuals with lactose intolerance or those following vegan diets, offering a dairy-free alternative for various culinary uses.

How to eat it

Unsweetened rice milk is a versatile plant-based beverage commonly used as a dairy alternative in the US diet. Its mild flavor makes it suitable for both sweet and savory applications. It's often consumed in cereals, coffee, smoothies, or used in cooking and baking. A typical serving size is around 240ml (about 240g), providing a moderate calorie contribution.

Store unopened cartons of rice milk in a cool, dry place; once opened, refrigerate promptly and consume within 7-10 days for best quality.
Use unsweetened rice milk in smoothies with fruits and vegetables to add creaminess without extra sugar, boosting your micronutrient intake.
Substitute unsweetened rice milk for dairy milk in recipes for pancakes, muffins, or sauces to maintain a lactose-free option.
Pair with whole-grain cereals or oatmeal to create a balanced breakfast that combines its fortified nutrients with dietary fiber.
Things to keep in mind

While generally well-tolerated, unsweetened rice milk is naturally low in protein and fiber, so it should not be relied upon as a primary source of these macronutrients. Individuals with rice allergies should avoid this product. Due to its lower protein content compared to dairy or soy milk, it may not be suitable as a sole milk source for infants or young children unless specifically formulated and advised by a pediatrician. Its carbohydrate content is higher than some other plant milks, which individuals managing blood sugar levels should consider in larger serving sizes.

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Reader questions
Is unsweetened rice milk healthy?
Yes, unsweetened rice milk is considered a healthy option, scoring 64/100 on FoodScore. It is a minimally processed (NOVA 1) beverage with no added sugar and is often fortified with important micronutrients like Vitamin B12, Vitamin D, and calcium. However, it is low in protein and fiber, so it's best consumed as part of a balanced diet.
Is unsweetened rice milk good for weight loss?
Unsweetened rice milk can be part of a weight loss diet due to its relatively low calorie count (47 calories per 100g) and zero added sugar. However, it is not particularly satiating due to its low protein and fiber content. For weight management, consider pairing it with protein and fiber-rich foods to promote fullness.
Is unsweetened rice milk ultra-processed?
No, unsweetened rice milk is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This classification indicates that it undergoes minimal alteration from its natural state, distinguishing it from ultra-processed foods that often contain many additives and artificial ingredients.
How does unsweetened rice milk compare to other plant milks?
Unsweetened rice milk typically has a milder flavor and a thinner consistency compared to almond or soy milk. Nutritionally, it is generally lower in protein than soy or pea milk, but often similar in calories to unsweetened almond milk. Its fortification with B12, calcium, and vitamin D is common across many plant milks.
Can unsweetened rice milk be used in coffee or tea?
Yes, unsweetened rice milk can be used in coffee or tea. Its mild flavor generally doesn't overpower the taste of your beverage. However, due to its thinner consistency and lower protein content, it may not froth as well as dairy milk or some other plant milks like oat or soy milk.
Is unsweetened rice milk suitable for people with lactose intolerance?
Absolutely, unsweetened rice milk is an excellent choice for individuals with lactose intolerance or dairy allergies, as it is naturally dairy-free. It provides a plant-based alternative that can be used in many of the same ways as cow's milk without causing digestive discomfort related to lactose.
Does unsweetened rice milk contain arsenic?
Rice can naturally contain trace amounts of arsenic, but regulatory bodies monitor levels in rice products. Reputable brands of rice milk typically ensure their products meet safety standards. For those concerned, variety in diet and rotating different plant-based milks can help minimize exposure to any single compound.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 171942)Updated 2026-04-20