Sticky Rice (Glutinous Rice) Nutrition Calculator — Steamed, Mango & Mochi

Cooked white glutinous rice provides only 97 calories per 100g — 25% fewer than regular cooked white rice (130 kcal) and 21% fewer than brown rice (123 kcal) ^[1]. A 1-cup serving (174g) delivers approximately 169 calories. This makes sticky rice the lowest-calorie white rice variant available.

The lower calorie count is not due to different grain composition but rather higher water absorption: cooked sticky rice is 76.6% water compared to 68.4% for regular white rice ^[1]. The dry (uncooked) calorie density of 370 kcal per 100g is actually slightly higher than regular white rice's 365 kcal, confirming that the difference is purely a water dilution effect.

This means sticky rice has fewer calories per spoonful but not per grain. A meal-sized portion of sticky rice (200g, 194 kcal) and an equivalent portion of regular white rice (200g, 260 kcal) differ by 66 calories — a meaningful gap for daily tracking, but one driven entirely by how much water each grain absorbs rather than inherent nutritional differences.

Sticky rice is chemically unique among rice varieties: its starch is composed of 95–100% amylopectin with only 0–5% amylose ^[2]. Regular white rice contains 15–22% amylose, Basmati has 20–25%, and even Arborio has 15–20%. This near-total absence of amylose is what gives sticky rice its defining sticky, cohesive texture.

Amylopectin's branched molecular structure gelatinises completely during cooking, creating the dense, chewy consistency that allows sticky rice to be eaten with hands, compressed into balls, or shaped into dessert forms ^[2]. Amylose, by contrast, retrogrades and firms up after cooking — which is why long-grain rice becomes separate and fluffy.

This starch architecture directly affects digestion: amylopectin is broken down faster by digestive enzymes than amylose, leading to a more rapid glucose release. The GI of sticky rice is consequently among the highest of any grain, typically ranging from 87 to 98 — comparable to glucose itself in some studies ^[2].

Sticky rice's glycemic index of 87–98 is the highest of any common rice variety — significantly above regular white rice (64–72), Jasmine (68–80), and Basmati (50–58) ^[2]. This extreme GI is a direct consequence of its near-zero amylose content: without the slowly-digestible linear starch, virtually all carbohydrate in sticky rice is rapidly converted to glucose.

In practical terms, a 200g serving of sticky rice (43g carbohydrate) produces a glucose response approximately 30–40% faster than the same serving of Basmati rice ^[2]. This rapid absorption means sticky rice provides quick energy but may not sustain satiety as long as lower-GI varieties.

Importantly, the GI of a complete meal is always lower than the GI of its individual components. Eating sticky rice alongside protein (grilled meat, fish), fat (coconut milk, peanut sauce), and vegetables substantially moderates the glycemic response. Traditional Lao and Thai meals typically combine sticky rice with protein-rich side dishes, which partially offsets the high GI of the rice itself.

Unenriched sticky rice has the lowest micronutrient density of any major rice variety. Per 100g cooked, it provides only: calcium 2mg, iron 0.14mg (1% DV), potassium 10mg, magnesium 5mg, and phosphorus 8mg ^[1]. These values are far below even regular white rice's modest mineral levels.

B-vitamin content is similarly minimal: thiamine 0.02mg (2% DV), niacin 0.29mg (2% DV), folate 1 mcg (0% DV) ^[1]. This is because most commercially available sticky rice is unenriched — the enrichment process common in regular white rice (adding iron, thiamine, niacin, folic acid) is rarely applied to glutinous rice varieties.

The only minerals present in meaningful amounts are selenium (5.6 mcg, 10% DV) and manganese (0.26mg, 11% DV) ^[1], both of which are naturally present in the rice endosperm. For anyone eating sticky rice as a dietary staple, supplementing with nutrient-dense side dishes — fermented vegetables, fish, legumes, fresh herbs — is essential to avoid micronutrient gaps.

Thailand's signature dessert, mango sticky rice (Khao Niao Mamuang), transforms a 97-calorie base into approximately 175 kcal per 100g — an 80% calorie increase ^[1]. This jump comes from three additions: sweetened coconut milk (fat and sugar), palm sugar (pure carbohydrate), and ripe mango (natural sugars and vitamin C).

A typical mango sticky rice portion (150g) delivers approximately 263 calories, 8.3g fat (mostly saturated from coconut), and 18g sugars — placing it firmly in dessert territory rather than a rice side dish. The saturated fat content (6.75g per serving from coconut milk) is the single largest nutritional shift from plain sticky rice.

The nutritional trade-off is not entirely negative: the mango contributes approximately 13.5mg vitamin C (15% DV) and potassium, while coconut milk adds small amounts of iron and manganese. However, the sugar content (12g per 100g) means this dish should be logged as a dessert, not a rice serving, for accurate nutrition tracking.