Rice Milk: Nutrients, What Research Shows and Safety
Rice milk as a drink: USDA nutrients per cup, low protein, and why official bodies advise against it for young children because of inorganic arsenic.
Content last updated . This page has not been medically reviewed.
Rice milk, also called rice drink, is a plant-based drink made from rice (Oryza sativa, a grass in the Poaceae family). It is sold as a dairy-free milk. [1] The main safety point is arsenic: rice takes up inorganic arsenic from soil and water, and official bodies advise against giving rice drinks to young children in place of milk. This page covers the drink only. It keeps rice as a grain, rice cereals and supplements apart.
Read this first
- Young children: the Food Safety Authority of Ireland (FSAI, 2022) says infants and children up to 4.5 years should not have rice milk in place of cow's milk, breast milk or infant formula, because of low levels of inorganic arsenic. [2] The NHS says babies under 1 should not have drinks called "milk" such as rice, oat or almond drinks. [1] CDC says no plant milk before 12 months. [3]
- Arsenic data: in an EFSA report, rice drink had the highest inorganic arsenic level (about 8 to 17 micrograms per kg) among milk and dairy products, and toddlers had the highest exposure. [4]
- Not a protein source: USDA lists 0.28 g protein per 100 g, about 0.67 g in a cup, against 7.7 g in a cup of whole cow's milk. [5] [6]
- Evidence in one line: we found no study showing health benefits from rice milk; the sources we read are about nutrient content and arsenic.
What is in it (USDA values)
The values below are for unsweetened rice milk (USDA FoodData Central item 171942, SR Legacy). [5] The serving column is the USDA portion of 8 fl oz, 240 g. The record lists vitamin A, vitamin D, vitamin B12 and calcium, which points to added nutrients, but its name does not say so. Brands differ.
| Nutrient | Per 100 g | Per 1 cup (8 fl oz, 240 g) | % Daily Value per serving |
|---|---|---|---|
| Energy | 47 kcal | 113 kcal | no DV |
| Total fat | 0.97 g | 2.33 g | 3% |
| Saturated fat | 0 g | 0 g | 0% |
| Protein | 0.28 g | 0.67 g | 1% |
| Carbohydrate | 9.17 g | 22 g | 8% |
| Total sugars | 5.28 g | 12.7 g | no DV |
| Fiber | 0.3 g | 0.72 g | 3% |
| Calcium | 118 mg | 283 mg | 22% |
| Phosphorus | 56 mg | 134 mg | 11% |
| Potassium | 27 mg | 64.8 mg | 1% |
| Sodium | 39 mg | 93.6 mg | 4% |
| Manganese | 0.28 mg | 0.68 mg | 29% |
| Riboflavin (B2) | 0.14 mg | 0.34 mg | 26% |
| Vitamin D | 0.62 mcg | 1.5 mcg | 7% |
| Vitamin B12 | 0.63 mcg | 1.51 mcg | 63% |
| Vitamin A (RAE) | 63 mcg | 151 mcg | 17% |
% Daily Value uses the FDA 2016 Daily Values; values vary by brand. The serving figures are the 100 g values multiplied by 2.4. USDA lists 5.28 g sugars per 100 g even though the record is unsweetened, and does not say where they come from; they are about 12.7 g in a cup, close to the 12.3 g in a cup of whole cow's milk. [5] [6] USDA lists 0 g saturated fat and 0 mg cholesterol.
Plant compounds: Proper evidence not found in the sources we read for named plant compounds in rice milk.
What research says
| Health goal | What the sources found | Strength of evidence | What was studied |
|---|---|---|---|
| Replacing cow's milk | In a New Zealand analysis of products on sale, rice drinks averaged 0.4 g protein and 10.4 g carbohydrate per 100 mL; apart from calcium-fortified soy, none was broadly comparable to milk. [7] A review found plant drink makeup varies widely. [8] | Established (food composition) | Labels and lab analysis |
| Arsenic exposure | EFSA (2021): young children had the highest exposure to inorganic arsenic in Europe; rice, rice products, other grains and drinking water were the main sources. At the 95th percentile, estimates for toddlers fell within the range EFSA uses to flag a possible 1% extra risk of lung, skin and bladder cancer and skin lesions. Rice drink was not named as a major source on its own. [4] | Established as an exposure; the health effect at these levels is a risk estimate, not a measured harm | European food survey data |
| Official advice for children | FSAI: not up to 4.5 years in place of milk or formula. NHS: not under 1. CDC: no plant milk before 12 months. [2] [1] [3] | Established guidance (precaution) | Official advice |
| Early-life growth | A 2026 review found that partly replacing cow's milk with plant drinks was linked with slightly lower height and BMI in 5-year-olds (not specific to rice; observational; confounding likely). Case reports describe severe undernutrition with exclusive use. [9] | Mixed | Cohort studies and case reports |
| Blood sugar | Proper evidence not found in the sources we read. USDA lists about 22 g carbohydrate per cup. [5] | Insufficient evidence | Not applicable |
The FDA says finding arsenic in a food does not by itself mean the food should be avoided and advises a variety of nutrient-dense foods. Its page does not mention rice drinks. [10] See also arsenic in rice and rice products.
Eaten as food vs other forms. This page is about the drink. Cooked rice, rice cereals and rice flour have different arsenic and nutrient profiles that we did not study here.
How much is a normal serving
The USDA portion is 8 fl oz (240 g), which has 113 kcal. [5] We did not find an official serving size for rice milk. The NHS dairy-group advice names soya, coconut and oat drinks, not rice drinks. [1] This is information, not a prescription for you.Safety, allergy and medicines
- Arsenic and children: see the bullets near the top. The FSAI describes the inorganic form as the more toxic one and says exposure should be kept as low as reasonably practicable. [2] The sources we read give no limit or advice for adults who drink rice milk occasionally; ask a clinician if you drink it every day.
- Low protein: a cup has about 0.67 g protein (USDA). [5] People relying on it as their main milk, especially children, should ask a dietitian. [9]
- Allergy: rice is not on the FDA list of nine major allergens (milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soybeans, sesame). [11] Check labels for other ingredients. For trouble breathing or swelling of the face or throat, call 911.
- Diabetes and blood sugar: the USDA record lists 22 g carbohydrate and 12.7 g sugars per cup. [5] Ask your care team how to count it.
- Kidney disease: NIDDK suggests asking a dietitian about plant milks. [12] USDA lists 27 mg potassium per 100 g, about 65 mg a cup. [5]
- Pregnancy and breastfeeding, and medicines: we did not find rice-milk-specific information in the sources we read.
Choosing, storing and food safety
- If the drink replaces milk for an older child or adult, look for added calcium and vitamin D, and unsweetened versions for children. [3]
- Eat a variety of grains and foods rather than relying on rice products. [10]
- Shake the carton. Some plant drinks separate and carry less calcium when unshaken. [7]
- We did not read storage rules; follow the package.
Related pages
Health connections for Rice Milk
What research links to eating or drinking this food, and how strong the evidence is. Many studies are observational or use juice, powder, oil or extracts rather than the food as eaten; each card says which.
Rice milk compared with cow's milk
Established roleRice drinks averaged 0.4 g protein per 100 mL in a New Zealand analysis; USDA lists about 0.67 g protein in a cup against 7.7 g for whole cow's milk.
Supplements: This is about nutrients in the drink, not a treatment.
Calcium and vitamin B12 in fortified rice milk
Established roleThe USDA record lists about 283 mg calcium (22% of the Daily Value) and 1.5 mcg vitamin B12 (63%) per cup, which points to added nutrients that differ by brand.
Supplements: Check the label; unfortified products have far less.
Rice milk, carbohydrate and blood sugar
Not enough evidenceUSDA lists about 22 g carbohydrate and 12.7 g sugars per cup. We found no study of blood sugar after rice milk.
Supplements: Ask your care team how to count it.
Connected topics
Open a group to see how each topic connects and how strong the evidence is.
Root causes (2)
- Heavy Metal ExposureDocumented risk
Rice drink had the highest inorganic arsenic level among milk and dairy products in EFSA data; young children are most exposed and official bodies advise against it for them.
- Nutrient DeficiencyEstablished role
Rice milk has little protein; calcium and B12 depend on fortification.
Documented risks and interactions (3)
- Inorganic arsenic in rice drinks. EFSA found rice drink had the highest inorganic arsenic level among milk and dairy products in its data, and toddlers had the highest exposure of any age group.
- Rice milk for children up to 4.5 years. The Food Safety Authority of Ireland (2022) says infants and children up to 4.5 years should not have rice milk in place of cow's milk, breast milk or infant formula, because of inorganic arsenic.
- Plant drinks in early life and growth. A 2026 review links partly replacing cow's milk with plant drinks in early life with slightly lower height and BMI in 5-year-olds; case reports describe severe undernutrition with exclusive use.
Frequently asked questions
Is rice milk safe for toddlers?
The FSAI advises against rice milk in place of milk or formula up to 4.5 years. [2] The NHS says not under 1 year. [1] Ask a pediatrician.
Why does rice milk have arsenic?
Rice takes up inorganic arsenic, and EFSA found rice drink had the highest level among milk and dairy products in its data. [4]
Is rice milk a good source of protein?
No. USDA lists about 0.67 g protein per cup against 7.7 g in whole cow's milk. [5] [6]
Does rice milk have more sugar than other milks?
USDA lists about 12.7 g sugars per cup, similar to whole cow's milk at 12.3 g. [5] [6] It does not say where the sugars in the unsweetened record come from.
Is rice milk safe for adults?
The sources we read give no adult limit. The FDA advises variety rather than avoiding rice. [10]
References
- NHS. Milk and dairy in your diet. Read 2026-10-24.
- Food Safety Authority of Ireland. Warning against using rice milk for infants and young children. 10 March 2022. Read 2026-10-24.
- CDC. Cow's milk and milk alternatives (infant and toddler nutrition). Read 2026-10-24.
- EFSA. Chronic dietary exposure to inorganic arsenic. EFSA Journal 19(1):e06380 (full text read in part). 2021. Read 2026-10-24.
- U.S. Department of Agriculture. FoodData Central: Beverages, rice milk, unsweetened (SR Legacy, FDC 171942). April 2018 release. Read 2026-10-24.
- U.S. Department of Agriculture. FoodData Central: Milk, whole, 3.25% milkfat, with added vitamin D (SR Legacy, FDC 171265). April 2018 release. Read 2026-10-24.
- Smith NW et al. Nutritional assessment of plant-based beverages in comparison to bovine milk. Front Nutr 9:957486 (full text read). 2022. Read 2026-10-24.
- Fructuoso I et al. An overview on nutritional aspects of plant-based beverages used as substitutes for cow's milk. Nutrients (abstract read via Europe PMC). 2021. Read 2026-10-24.
- Schlune A et al. Plant-based drinks as an alternative to cow's milk in early life: health effects in infancy, childhood, and adolescence. Dtsch Arztebl Int (abstract read via Europe PMC). 2026. Read 2026-10-24.
- U.S. Food and Drug Administration. Arsenic in food. Read 2026-10-24.
- U.S. Food and Drug Administration. Food Allergies. Read 2026-10-24.
- NIDDK. Eating and nutrition for chronic kidney disease. Read 2026-10-24.