Rice water is the cloudy, starchy liquid left behind after soaking or boiling rice. Traditionally used across many cultures for nutritional and cosmetic purposes, renewed interest in this simple beverage has led many to question its impact on body weight. To understand whether drinking this liquid contributes to weight gain, it is necessary to evaluate its chemical composition and caloric density. This requires examining how different preparation methods influence the amount of starch, and therefore the calories, transferred from the grain to the water.
How Preparation Affects Rice Water Composition
The concentration of carbohydrates in rice water depends highly on the preparation technique used. The two main methods are the cold-soak method and the boiling method, each yielding a significantly different final product.
When rice is simply soaked in cold water, the liquid contains primarily the surface starch rinsed off the grains. This results in a thin, less-dense liquid with minimal extracted nutrients.
The boiling method subjects the rice to high heat, which drastically alters the liquid’s composition. Boiling causes the starch within the rice grains to undergo gelatinization. This process releases a much greater concentration of soluble starch, a complex carbohydrate, into the surrounding water. Consequently, the liquid collected after boiling—often called rice broth—is cloudier, thicker, and more carbohydrate-rich than the water from a cold soak.
Nutritional Content and Caloric Density
The macronutrient profile of rice water is determined by the amount of starch released during preparation. Starch, a complex carbohydrate, is the primary source of calories in the beverage.
A single cup (240 milliliters) of rice water prepared by the boiling method, especially with a high water-to-rice ratio, can contain up to 33 grams of carbohydrates. This carbohydrate load translates to a caloric density that can reach around 150 calories per cup for a highly concentrated batch.
In contrast, rice water prepared by the cold-soak method contains far fewer carbohydrates, resulting in a caloric value closer to that of plain water. The vast majority of the calories (over 90%) come directly from this extracted starch. While the beverage provides small amounts of B vitamins and minerals like magnesium and potassium, these micronutrients contribute negligibly to its energy content.
Evaluating Rice Water’s Impact on Overall Weight
Whether drinking rice water increases body weight depends entirely on the principle of a calorie surplus. Weight gain occurs when the total number of calories consumed consistently exceeds the total number of calories the body expends over time. The consumption of any food or beverage, including rice water, can lead to weight gain only if it contributes to this chronic caloric surplus.
Since a cup of boiled rice water can contain a moderate number of calories, regular consumption of large amounts could easily contribute to this surplus. This is especially true if the rice water is added on top of an already maintenance-level diet rather than replacing other calorie sources.
For an individual who drinks two or three cups of the high-starch version daily, the additional 300 to 450 calories could cause a gradual increase in body weight. Conversely, the occasional consumption of the cold-soak rice water is unlikely to impact weight regulation due to its minimal caloric contribution.