Are Rice Cakes Healthy? Nutrition Facts, Benefits & Downsides Explained

Rice cakes have been a pantry staple for decades, often marketed as a healthier alternative to bread, crackers, and chips. But are rice cakes actually healthy, or are they just glorified air with little nutritional value?

These light, crunchy snacks are made from puffed rice that’s been compressed into a circular or rectangular shape. While they’re undeniably low in calories, the real question is whether they provide enough nutritional benefits to earn a regular spot in your diet.

In this comprehensive guide, we’ll examine the nutritional profile of rice cakes, explore their potential health benefits and drawbacks, and provide practical tips on how to incorporate them into a balanced eating plan.

What Are Rice Cakes and How Are They Made?

Rice cakes are created through a process called “puffing,” where rice grains are subjected to high heat and pressure. This causes the grains to expand rapidly and then are compressed into solid cakes.

The basic rice cake contains minimal ingredients—typically just rice and sometimes salt. However, the market has expanded significantly, and you can now find rice cakes in various flavors, from savory options like sea salt and everything bagel to sweet varieties like chocolate and caramel.

Rice cakes come in different forms:

• Full-sized rounds: The classic large circular cakes, perfect for toppings
• Mini rice cakes: Bite-sized versions often sold in bags like chips
• Thin stackers: Thinner versions designed for sandwiches
• Flavored varieties: Pre-seasoned options with various taste profiles

Rice Cake Nutrition Facts

Understanding the nutritional content of rice cakes is essential to determining whether they fit into your health goals.

One plain brown rice cake (approximately 9 grams) contains:

• Calories: 35
• Carbohydrates: 7 grams
• Fiber: 0-0.4 grams
• Protein: 0.7-1 gram
• Fat: 0.3 grams
• Sugar: 0 grams (for plain varieties)
• Sodium: 20-75 milligrams (depending on whether salt is added)

Rice cakes also provide small amounts of certain minerals, including manganese (about 15% of the Daily Value), along with trace amounts of niacin, phosphorus, magnesium, and selenium.

However, it’s important to note that the puffing process used to create rice cakes can reduce the antioxidant content naturally present in rice, particularly in brown rice varieties.

White Rice vs. Brown Rice Cakes

Not all rice cakes are created equal. The type of rice used makes a difference:

Brown rice cakes are made from whole grain rice that retains the bran and germ, providing slightly more fiber, vitamins, and minerals. They offer a nuttier flavor and marginally better nutritional profile.

White rice cakes are made from refined white rice, which has had the bran and germ removed. These contain fewer nutrients and even less fiber than their brown rice counterparts.

Health Benefits of Rice Cakes

Despite their minimal nutritional profile, rice cakes do offer several potential advantages:

1. Low in Calories

With only 35 calories per cake, rice cakes can be a useful tool for those managing their calorie intake. They can satisfy the desire for something crunchy without adding significant calories to your daily total.

This makes them an attractive option for weight management when used appropriately as part of a balanced diet. However, it’s worth noting that per ounce, rice cakes actually contain similar calories to some crackers and breads—the individual cakes are just much lighter.

2. Naturally Gluten-Free

Plain rice cakes made solely from rice are naturally gluten-free, making them an excellent option for people with celiac disease or non-celiac gluten sensitivity.

They’re widely available in most grocery stores, making them a convenient gluten-free snack option when traveling or when your usual gluten-free products aren’t accessible.

Important note: Always check the ingredient label, as some varieties may contain barley malt or other gluten-containing ingredients for flavoring.

3. Whole Grain Options Available

When made with brown rice, rice cakes provide whole grains, which have been associated with numerous health benefits.

Research consistently shows that consuming whole grains is linked to reduced risk of heart disease, type 2 diabetes, and certain types of cancer. A diet rich in whole grains has also been associated with better weight management and improved digestive health.

To ensure you’re getting whole grains, look for “whole grain brown rice” or “brown rice” as the first ingredient on the label.

4. Convenient and Shelf-Stable

Rice cakes have a long shelf life and don’t require refrigeration, making them a practical snack to keep at your desk, in your car, or in your gym bag. Their portability makes them a convenient option for busy lifestyles.

5. Versatile Snack Base

The neutral flavor of plain rice cakes makes them an excellent canvas for both sweet and savory toppings, allowing you to create nutritionally balanced snacks tailored to your preferences.

Potential Downsides of Rice Cakes

While rice cakes have some benefits, they also come with several nutritional limitations that are important to consider:

1. High Glycemic Index

One of the most significant drawbacks of rice cakes is their high glycemic index (GI). The puffing process makes the carbohydrates in rice cakes very quickly digestible, causing rapid spikes in blood sugar levels.

Foods with a high GI can lead to:

• Quick energy crashes after the initial spike
• Increased hunger shortly after eating
• Potential difficulty with blood sugar management, especially for people with diabetes or insulin resistance
• Possible impacts on energy levels and mood

2. Minimal Protein and Fiber

Rice cakes contain negligible amounts of protein and fiber—two nutrients crucial for satiety, stable blood sugar, and overall health.

Without adequate protein and fiber, rice cakes eaten alone are unlikely to keep you feeling full for long, potentially leading to overeating later or frequent snacking.

3. Limited Micronutrients

Compared to other whole grain snack options, rice cakes offer minimal vitamins and minerals. The puffing process further reduces the antioxidant content that would naturally be present in rice.

4. Flavored Varieties Can Be High in Sugar and Sodium

While plain rice cakes are relatively harmless, many flavored varieties contain added sugars, artificial flavors, and excessive sodium. Some chocolate or caramel-flavored options can contain as much sugar as cookies.

Always check the nutrition label on flavored varieties and be mindful of added ingredients that may diminish their health benefits.

5. Not Very Satisfying on Their Own

Due to their lack of substantial nutrients, eating rice cakes by themselves often leaves people feeling unsatisfied, which can defeat the purpose of choosing them as a “healthy” snack.

Are Rice Cakes Good for Weight Loss?

Rice cakes are often included in weight loss diets due to their low calorie content. However, their effectiveness for weight loss is more nuanced than simply being low in calories.

Potential advantages for weight loss:

• Low calorie density allows for portion-controlled snacking
• Can replace higher-calorie bread or crackers in some contexts
• Satisfies the desire for crunchy foods with minimal calories

Potential disadvantages for weight loss:

• High glycemic index may trigger hunger and cravings
• Low satiety factor can lead to overconsumption or frequent snacking
• Lack of nutrients means they don’t contribute much to overall nutritional needs

The key to successfully incorporating rice cakes into a weight loss plan is to pair them with nutrient-dense toppings that add protein, healthy fats, and fiber. This creates a more balanced snack that supports satiety and stable energy levels.

Rice Cakes and Diabetes: What You Should Know

For people with diabetes or those monitoring their blood sugar levels, rice cakes present a challenge due to their high glycemic index.

Eating rice cakes alone can cause rapid blood sugar spikes, which is generally not recommended for blood sugar management. However, one plain rice cake contains only about 7 grams of carbohydrates, which may fit into a meal or snack plan when balanced properly.

Tips for people with diabetes who want to eat rice cakes:

• Limit portion size to one or two cakes
• Always pair with protein (such as nut butter, cheese, or hummus)
• Add healthy fats (like avocado or nuts)
• Include fiber-rich vegetables or fruits
• Monitor your blood sugar response to determine if rice cakes work for you
• Choose whole grain brown rice varieties when possible

The combination of protein, fat, and fiber will slow the absorption of carbohydrates and help prevent the rapid blood sugar spike that rice cakes alone would cause.

How to Make Rice Cakes Healthier

The secret to making rice cakes a nutritious snack is all about what you put on top of them. By adding nutrient-dense toppings, you can transform a nutritionally empty rice cake into a balanced mini-meal or snack.

Protein-Rich Topping Ideas

• Natural peanut butter or almond butter
• Hummus (any variety)
• Cottage cheese or ricotta cheese
• Greek yogurt
• Sliced turkey or chicken breast
• Smoked salmon
• Hard-boiled egg slices
• Tuna or chicken salad
• White bean spread
• Edamame hummus

Healthy Fat Sources

• Avocado (mashed or sliced)
• Nut butters
• Tahini
• Cream cheese (in moderation)
• Olive tapenade

Fiber-Rich Additions

• Sliced tomatoes
• Cucumber slices
• Radishes
• Bell pepper strips
• Berries (strawberries, blueberries, raspberries)
• Banana slices
• Apple slices
• Shredded carrots
• Leafy greens

Delicious and Nutritious Rice Cake Combinations

Here are some balanced rice cake topping combinations that provide protein, healthy fats, and fiber:

Savory Options

• Mediterranean: Hummus + sliced cucumber + cherry tomatoes + a sprinkle of everything bagel seasoning
• Avocado Toast Style: Mashed avocado + sliced hard-boiled egg + cherry tomatoes + red pepper flakes
• Smoked Salmon: Cream cheese + smoked salmon + cucumber slices + fresh dill
• Caprese: Fresh mozzarella + tomato slices + fresh basil + balsamic glaze
• Turkey Club: Sliced turkey + avocado + tomato + lettuce
• Pizza Style: Tomato sauce + part-skim mozzarella + fresh basil (can be warmed in the microwave)
• Greek Inspired: Greek yogurt + cucumber + dill + lemon zest

Sweet Options

• Classic PB&B: Peanut butter + banana slices + a sprinkle of cinnamon
• Berry Delight: Almond butter + sliced strawberries + chia seeds
• Apple Pie: Cashew butter + thinly sliced apple + cinnamon
• Chocolate Banana: Natural chocolate almond butter + banana + coconut flakes
• Breakfast Style: Greek yogurt + fresh berries + a drizzle of honey + granola
• Tropical: Cottage cheese + pineapple chunks + shredded coconut

Healthier Alternatives to Rice Cakes

If you’re looking for alternatives that offer more nutritional value, consider these options:

• Whole grain crackers: Often contain more fiber and protein than rice cakes
• Oat cakes: Higher in fiber and have a lower glycemic index
• Whole grain toast: Provides more nutrients and fiber, especially if made from sprouted grains
• Vegetable slices: Cucumber rounds, bell pepper slices, or celery sticks can serve as nutrient-dense bases for toppings
• Whole grain pita or flatbread: Contains more protein and fiber
• Apple slices: Natural, fiber-rich base for nut butter
• Seaweed snacks: Low-calorie, nutrient-dense alternative for a crunchy snack

Choosing the Best Rice Cakes: What to Look For

If you decide to include rice cakes in your diet, here’s what to look for when shopping:

• Whole grain brown rice as the first ingredient: This ensures you’re getting the most nutritional value possible
• Minimal ingredients: The shorter the ingredient list, the better
• Low sodium: Aim for less than 100mg per serving
• No added sugars: Especially important for “flavored” varieties
• Organic options: Rice can contain higher levels of arsenic, so organic varieties may be preferable
• No artificial flavors or preservatives: Choose natural seasonings when possible

The Bottom Line: Are Rice Cakes Healthy?

Rice cakes are not inherently unhealthy, but they’re also not a nutritional powerhouse. They’re best viewed as a neutral vehicle for delivering more nutritious toppings rather than a standalone health food.

Rice cakes can be a reasonable choice if you:

• Need a gluten-free snack option
• Are looking for a low-calorie base for nutrient-dense toppings
• Enjoy their taste and texture
• Always pair them with protein, healthy fats, and fiber
• Choose whole grain brown rice varieties

Rice cakes may not be the best choice if you:

• Have difficulty managing blood sugar levels and eat them without protein/fat/fiber
• Find that they don’t satisfy you and lead to overeating
• Are looking for a nutrient-dense snack on their own
• Don’t actually enjoy them but eat them only because they’re “diet food”

Ultimately, whether rice cakes are healthy for you depends on how you incorporate them into your overall diet. When topped with nutrient-rich foods and eaten as part of a balanced eating pattern, rice cakes can be a convenient and enjoyable snack option. However, they shouldn’t be relied upon as a primary source of nutrition.

Remember, the healthiest diet is one that includes a variety of whole foods, provides adequate nutrients, and is sustainable for your lifestyle. If rice cakes fit into that framework, enjoy them—just be sure to dress them up with nutritious toppings!

Sources:

• American Diabetes Association – Glycemic Index and Diabetes
• Harvard T.H. Chan School of Public Health – Whole Grains
• Mayo Clinic – Dietary Fiber: Essential for a Healthy Diet
• Academy of Nutrition and Dietetics – Whole Grains
• National Institutes of Health – Effects of Dietary Fiber on Health