Are Rice Cakes a Healthy Snack: Nutrition, Calories and More

During the low-fat fad of the 1990s, rice cakes became popular as a snack. But, you may be wondering if they are still a good snack option. Rice cakes, which are made from puffed rice pressed into a cake, are commonly consumed as a low-calorie substitute for bread and crackers. While flavoured varieties are available, the most basic type is composed solely of rice and occasionally salt. They don’t have much flavour on their own, as you might anticipate.

Rice Cake Nutritional Value

If you’re wondering about the nutritional value of rice cakes, you should know that they don’t have a particularly spectacular nutrient profile. Here is how much a single plain rice cake offers in terms of nutrition – 

Carbs7 gms
Protein1 gm
Fiber0 gm
Niacin 4% DV (Daily Value)
Fat0 gm
Manganese15% DV
Pantothenic Acid2% DV
Selenium 4% DV
Copper4% DV
Phosphorous3% DV
Magnesium3% DV
Zinc 2% DV

It’s crucial to remember that the dietary facts listed above apply exclusively to simple rice cakes. Flavoured variations frequently include additional sugars and other substances. Rice cakes offer certain advantages despite their low nutritional content.

Health Benefits of Rice Cakes

Listed below are some of the pointers that make rice cakes healthy – 

Low-Calorie Concentration

For starters, rice cakes are low in calories, with one rice cake (9 grammes) comprising only 35 calories, the majority of which come from carbs. Many individuals consume rice cakes instead of bread or crackers, which are both heavy in calories. It may feel like you’re eating more because the air in the rice cakes makes you feel full, but to save calories, you’ll need to keep to a moderate portion size of rice cake.

Contains Wholegrain 

Second, whole-grain brown rice can be used to make rice cakes. A high-whole-grain diet has been shown to reduce the risk of chronic illnesses. A big study including over 360,000 participants discovered that those who ingested the most whole grains, such as brown rice, had a 17% lower risk of mortality from any cause than those who consumed the fewest whole grains. Nevertheless, not all rice cakes on the market contain brown rice, so look for “whole grain brown rice” on the label to verify you’re getting a whole grain rice cake.

Rice Cakes are Gluten-Free (Most of Them)

Lastly, gluten-free rice cakes prepared just from rice are a practical choice for people with celiac disease or non-celiac gluten sensitivity. Certain kinds contain barley or other gluten-containing grains, so if you have celiac disease or non-celiac gluten sensitivity, read the label carefully. Furthermore, rice cakes are commonly available, making them a practical gluten-free option when travelling. If your favourite gluten-free items are unavailable, rice cakes are likely to be accessible in any mainstream supermarket store.


Finally, rice cakes are a low-calorie snack that can be a smart choice for individuals looking to cut calories. They are also sometimes produced with whole grains and offer a gluten-free option for persons with celiac disease or non-celiac gluten sensitivity. However, it is crucial to highlight that they do not have an amazing nutrient profile, and their nutritional value can be further reduced due to the puffing rice process employed in the production of rice cakes. As a result, it’s always recommended to eat rice cakes in moderation and choose whole grain varieties for increased nutritional value.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *