Rice Cakes: Calories & Nutrition Facts (Per Cake)
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Perplexity One plain puffed rice cake (9 g) has about 35 calories, 7.3 g carbohydrate, 0.7 g protein, 0.4 g fiber and under 0.5 g fat. It is almost all starch and air, so it fills little and digests fast. Packs often count two cakes as a serving (about 70 kcal).
Quick Nutrition Facts
Per 1 cake (9g)
| Nutrient | Amount |
|---|---|
| Calories | 35 kcal |
| Protein | 0.7g |
| Carbohydrates | 7.3g |
| Fiber | 0.4g |
| Sugars | 0.1g |
| Fat | 0.3g |
| Sodium | 2 mg |
Macronutrient Breakdown
NUTRITIONIST'S INSIGHT
A rice cake is a light crunchy base, not a meal. At 35 kcal it costs almost nothing, but with under 1 g of protein and fiber it will not keep you full, and puffed rice starch is digested quickly. The fix is the topping: nut butter, cottage cheese, egg or avocado add the protein and fat the cake lacks. Check the label for sodium, because salted and flavored versions can carry 10 to 25 times the sodium of a plain one.
Myth Busters
MYTH #1: Rice cakes are a diet food you can eat freely.
TRUTH: They are low in calories per cake (about 35 kcal), but they hold almost no protein or fiber, so many people eat several and still feel hungry. Four cakes is about 140 kcal and 29 g of carbohydrate before any topping. Snacks, rice cakes, brown rice, plain, unsalted (USDA SR Legacy 170250); Nutrition facts: 1 plain unsalted brown rice cake (University Hospitals)
MYTH #2: Rice cakes are a healthy low-GI carb.
TRUTH: Published glycemic index values for puffed rice cakes are generally in the high range, because puffing makes the starch easy to digest. Values vary by brand and test, so treat them as a fast carbohydrate and pair them with protein or fat. International Tables of Glycemic Index and Glycemic Load Values: 2008 (Atkinson, Foster-Powell, Brand-Miller); GI Update with Alan Barclay and Fiona Atkinson (Sydney GI Research Service)
MYTH #3: All rice cakes have the same nutrition.
TRUTH: Plain unsalted cakes have about 2 mg sodium each. Salted, caramel, chocolate-coated or cheese-flavored cakes add sodium, sugar and fat, so the calories and sodium per cake can be several times higher. Snacks, rice cakes, brown rice, plain, unsalted (USDA SR Legacy 170250); Snacks, rice cakes, brown rice, plain, unsalted: Nutrition Facts
MYTH #4: Brown rice cakes are rich in fiber because brown rice is.
TRUTH: USDA data shows about 0.4 g of fiber per 9 g cake. Puffing and pressing leaves little fiber, so a cake gives roughly 1 to 2% of a day's fiber target. Snacks, rice cakes, brown rice, plain, unsalted (USDA SR Legacy 170250); Nutrition facts: 1 plain unsalted brown rice cake (University Hospitals)
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 35 kcal per cake, which keeps calories low, but almost no protein or fiber means little fullness. Works as a base for a protein topping, less well as a snack on its own. Snacks, rice cakes, brown rice, plain, unsalted (USDA SR Legacy 170250); Nutrition facts: 1 plain unsalted brown rice cake (University Hospitals) |
| Muscle Gain |  | 0.7 g protein per cake. Useful only as a carbohydrate vehicle before or after training when topped with protein. Nutrition facts: 1 plain unsalted brown rice cake (University Hospitals) |
| Diabetes Management | | Mostly fast-digesting starch with a high glycemic index in published tables. Eaten plain it can raise glucose quickly; pair with protein or fat and watch portions. International Tables of Glycemic Index and Glycemic Load Values: 2008 (Atkinson, Foster-Powell, Brand-Miller); Carbohydrates and Blood Sugar (Harvard T.H. Chan School of Public Health) |
| Heart Health |  | Plain unsalted cakes are very low in fat and sodium (about 2 mg). Salted and flavored versions are a weaker choice. Snacks, rice cakes, brown rice, plain, unsalted (USDA SR Legacy 170250); Snacks, rice cakes, brown rice, plain, unsalted: Nutrition Facts |
| General Wellness | | Low in calories and sodium when plain, but low in fiber and protein. A convenient crisp base rather than a nutrient source. Snacks, rice cakes, brown rice, plain, unsalted (USDA SR Legacy 170250) |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Rice Cakes
Puffed rice cakes are almost pure starch with very little fat, protein or fiber to slow digestion, so glucose rises quickly. This curve estimates the response to three plain cakes (about 27 g, 22 g carbohydrate) eaten alone: a peak near 45 to 60 minutes, then a return toward baseline. Toppings with protein or fat flatten it. International Tables of Glycemic Index and Glycemic Load Values: 2008 (Atkinson, Foster-Powell, Brand-Miller); Carbohydrates and Blood Sugar (Harvard T.H. Chan School of Public Health)
Estimated Glucose Response (3 plain cakes, eaten alone)
Estimated curve based on published GI ranges for puffed rice products. Individual responses vary with metabolism, prior meal and activity. Not medical advice.
How to flatten the spike
- Top with protein or fat such as peanut butter, cottage cheese, egg or smoked salmon instead of eating cakes plain.
- Count cakes by carbohydrate: each plain cake is about 7 g, so three is about 22 g.
- Eat them with a meal or after protein rather than alone on an empty stomach.
- Choose plain or lightly salted cakes over sweet coated ones, which add sugar.
Cultural Significance
Puffed rice cakes became a Western diet staple in the 1980s and 1990s, when Quaker and other brands sold them as a light, fat-free snack. Machines heat grains under pressure until they pop and fuse into a disc. Similar puffed grain snacks exist across Asia, such as Japanese senbei and Korean nurungji, though those are made differently.
Compare & Substitute
Rice Cakes vs Similar Foods
| Nutrient | Whole-grain crispbread (1 slice, ~10 g) | Wholewheat cracker (1 cracker, ~5 g) | Cucumber slices (1 cup, ~104 g) | Oat cake (1 cake, ~13 g) |
|---|---|---|---|---|
| Calories | 35 kcal | 22 kcal | 16 kcal | 55 kcal |
| Protein | 1.0g | 0.5g | 0.7g | 1.3g |
| Carbohydrates | 6.5g | 3.6g | 3.8g | 8g |
| Fat | 0.3g | 0.6g | 0.1g | 2g |
Frequently Asked Questions
How many calories are in a rice cake?
One plain, unsalted puffed brown rice cake (about 9 g) has about 35 calories, per USDA data. Packs that count two cakes as a serving list about 70 calories.
Are rice cakes good for weight loss?
They are low in calories, but they contain under 1 g of protein and 0.4 g of fiber per cake, so they do not fill you up. They work best as a base for protein toppings like cottage cheese or egg.
How many carbs are in a rice cake?
About 7.3 g of carbohydrate per 9 g plain cake, with 0.1 g of sugar and 0.4 g of fiber. Three cakes is about 22 g of carbohydrate.
Do rice cakes spike blood sugar?
Often yes. Puffed rice starch is digested quickly and published glycemic index tables place rice cakes in the high range, though values vary. Eating them with protein or fat slows the rise.
Are salted rice cakes much higher in sodium?
Yes. Plain unsalted cakes have about 2 mg sodium each, while salted or flavored cakes commonly have tens of milligrams per cake. Check the nutrition label for your brand.
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