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Rice cakes are crisp discs of puffed rice grains pressed together under heat, and they are mostly starch with very little fiber, protein or fat. So, are rice cakes healthy? They are a light, low-sodium base when you pick the plain kind, but on their own they are not very filling or nutrient-rich, and flavored versions add salt and sugar. USDA data put a plain brown-rice cake at about 35 calories, and two cakes carry roughly the same carbohydrate as a slice of white bread. This guide covers rice cake calories and nutrition from USDA SR Legacy, how they compare with other crunchy snacks, what to know about rice and arsenic, and how to make them more satisfying.
Peptide Labs does not sell rice cakes or rice snack products. This article is general nutrition information, not medical advice.
Key Takeaways
- A plain, unsalted brown-rice cake has about 35 calories and less than half a gram of fiber, per USDA.
- Two plain rice cakes hold about the same carbohydrate as one slice of white bread, with less sodium.
- By weight, rice cakes are as calorie-dense as other dry grains; they feel light because they are full of air.
- Rice absorbs more arsenic than most crops; FDA says rice can fit a varied diet, and the EU sets a legal limit for rice cakes.
- Topping rice cakes with protein, fruit or vegetables makes them a more balanced snack.
What are rice cakes?
Rice cakes are made by heating rice grains under pressure in a mold until they pop and fuse into a round cake, much like popcorn pressed into a disc. The USDA entries are made from whole-grain brown rice, and many store versions blend in corn, sesame, buckwheat or rye. Thin mini rice cakes and rice crackers are smaller cousins, while flavored kinds (caramel, apple cinnamon, cheddar, chocolate coated) add sweeteners, oil, cheese powder or salt. Plain rice is gluten-free, but a multigrain cake with rye or barley is not, so read the ingredient list.
Rice cake nutrition and calories
USDA SR Legacy lists a plain, unsalted brown-rice cake at 9 grams. The table shows two cakes, a common serving, with percent Daily Values.
| Plain unsalted brown-rice cakes, 2 cakes (18 g), USDA FDC 170250 | Amount | % Daily Value |
|---|---|---|
| Calories | 70 | Not applicable |
| Carbohydrate | 14.7 g | 5% |
| Fiber | 0.8 g | 3% |
| Protein | 1.5 g | 3% |
| Fat | 0.5 g | 1% |
| Sodium | 5 mg | 0% |
| Manganese | 0.67 mg | 29% |
| Niacin | 1.4 mg | 9% |
| Selenium | 4.4 mcg | 8% |
| Magnesium | 24 mg | 6% |
A few things stand out. Rice cake calories are low per cake mainly because each cake weighs so little: per 100 grams, USDA lists 387 calories, about the same as dry rolled oats or air-popped popcorn. The whole-grain brown rice supplies manganese and some niacin and selenium, but fiber stays under a gram per two cakes, far below what a bowl of our oats guide describes. Total sugars are under a tenth of a gram per cake in the plain version. Sodium in the unsalted kind is close to zero; the salted multigrain cake in USDA data has about 23 milligrams per cake, and flavored cakes vary a lot, so the Nutrition Facts label is the place to check.
How rice cakes compare with bread, popcorn and crackers
The comparison below uses USDA SR Legacy servings. Calories are similar across most of these snacks; fiber and sodium are where they differ.
| Serving (USDA FDC ID) | Calories | Carbohydrate | Fiber (% DV) | Protein | Sodium (% DV) |
|---|---|---|---|---|---|
| Plain unsalted rice cakes, 2 cakes, 18 g (170250) | 70 | 14.7 g | 0.8 g (3%) | 1.5 g | 5 mg (0%) |
| Multigrain rice cakes, salted, 2 cakes, 18 g (169680) | 70 | 14.4 g | 0.5 g (2%) | 1.5 g | 45 mg (2%) |
| Sesame rice cakes, salted, 2 cakes, 18 g (167557) | 71 | 14.7 g | 1.0 g (4%) | 1.4 g | 41 mg (2%) |
| White bread, 1 slice, 29 g (174924) | 77 | 14.3 g | 0.8 g (3%) | 2.6 g | 142 mg (6%) |
| Air-popped popcorn, 2 cups, 16 g (167959) | 62 | 12.4 g | 2.3 g (8%) | 2.1 g | 1 mg (0%) |
| Hard salted pretzels, 1 oz, 28 g (167555) | 109 | 22.8 g | 1.0 g (4%) | 2.8 g | 352 mg (15%) |
| Whole-wheat crackers, 28 g (172749) | 120 | 19.5 g | 2.9 g (10%) | 3.0 g | 224 mg (10%) |
Two plain rice cakes and a slice of white bread are close on calories and carbohydrate; the rice cakes win on sodium, the bread has a little more protein. Air-popped popcorn gives about three times the fiber for slightly fewer calories, and whole-wheat crackers bring more fiber but much more salt. For fiber-rich choices across many foods, see our guides to fiber-rich foods and how much fiber per day.
Are rice cakes healthy?
It depends on which rice cakes and what you eat with them. Here is a balanced look.
- In their favor: plain rice cakes are whole grain when made from brown rice, low in fat and sodium, free of added sugar, and shelf-stable. Plain rice is gluten-free, and Monash University’s low-FODMAP list includes rice cakes, which matters for people following a clinician-guided low FODMAP diet.
- Against them: they are mostly starch with very little fiber or protein, two nutrients linked to feeling full, so many people are hungry again soon after. Puffed grains are digested quickly; our low glycemic foods guide explains why low-fiber starches raise blood sugar faster than intact grains.
- Flavored versions: sweet and savory cakes can carry added sugar, oil and salt. The Dietary Guidelines for Americans, 2025-2030, say added sugar in grain snacks such as crackers should follow FDA “Healthy” claim limits, for example no more than 5 grams of added sugar per three-quarter ounce whole-grain equivalent.
- Processing: the same Dietary Guidelines advise cutting back on highly processed refined carbohydrates such as white bread, packaged breakfast options and crackers, while prioritizing fiber-rich whole grains. A plain brown-rice cake sits closer to the whole-grain end than a chocolate-coated one.
In short, a plain rice cake is neither a health food nor junk food. It is a light, crunchy carrier, and what goes on top decides most of the nutrition. Our refined carbs guide explains the bigger picture on processed grains.
Rice cakes and arsenic: what FDA and the EU say
Rice takes up arsenic from soil and water more readily than most food crops, according to FDA, and the inorganic form is the one of concern. Inorganic arsenic sits mostly in the bran and germ, so whole-grain rice products tend to carry more; a 2023 review citing FDA data reported averages of 92 parts per billion in white rice and 154 in whole-grain rice. Because rice cakes are made from whole grains and cannot be cooked in extra water and drained, the arsenic in the rice stays in the snack. Our brown rice guide covers rice cooking methods and the arsenic research in more detail.
- United States: FDA set an action level of 100 parts per billion inorganic arsenic for infant rice cereal in 2020. The 2023 review notes FDA does not regulate arsenic in other rice products, so there is no specific US limit for rice cakes.
- European Union: since January 2016, EU law has set a maximum of 300 parts per billion inorganic arsenic in rice waffles, rice wafers, rice crackers and rice cakes, with a stricter limit for rice used in foods for infants and young children.
- Research: a 2024 study of rice and rice products sold in Poland found calculated inorganic arsenic below the legal maximum in every product tested.
- Practical takeaway: FDA says rice can be part of a well-balanced diet. For babies and toddlers, FDA and the American Academy of Pediatrics advise a variety of grains rather than relying on rice, which also makes sense for rice-based snacks. Rotating grains (oats, corn, quinoa, barley) is a simple way to spread exposure.
How to make rice cakes more filling
Because rice cakes are low in protein and fiber, pairing them is the easiest upgrade. Ideas that keep the crunch:
- Protein: cottage cheese or plain Greek yogurt with fruit, hummus, eggs, tuna or a slice of turkey. Our protein snack guide has more ideas.
- Healthy fats: avocado, or a thin layer of nut butter with a sprinkle of chia seeds. Nut butters add calories quickly, so read the label.
- Produce: tomato, cucumber, sliced apple or berries add volume, water and fiber.
- Shopping: look for brown rice as the first ingredient, low sodium and no added sugar. For people avoiding gluten, check that multigrain cakes contain no wheat, barley or rye and look for a gluten-free label, which under FDA rules means less than 20 parts per million gluten.
Rice cakes show up on many lists of light snacks; our guides to lower-calorie snack ideas and snacking while managing weight put them in context, and if you are eating smaller portions on a GLP-1 medicine, our GLP-1 diet guide explains why protein-forward snacks matter. For a crunchy grain snack with more fiber and more calories, see our sibling guide to granola.
Frequently Asked Questions
Are rice cakes healthy?
Plain brown-rice cakes are low in fat, sodium and sugar, but they are mostly starch with little fiber or protein. Pairing them with protein and produce makes a more balanced snack.
How many calories are in a rice cake?
USDA lists a plain, unsalted brown-rice cake (9 grams) at about 35 calories. Flavored and larger cakes can have more, so check the label.
Are rice cakes better than bread?
Two plain rice cakes and one slice of white bread have similar calories and carbohydrate. The rice cakes have much less sodium; the bread has slightly more protein.
Do rice cakes contain arsenic?
Rice products contain some inorganic arsenic. FDA says rice can be part of a varied diet, and the EU sets a legal maximum for rice cakes. Varying grains spreads exposure.
Are rice cakes gluten-free?
Plain rice cakes are made from rice, which has no gluten, but multigrain kinds may contain rye or barley. Look for a gluten-free label if you need to avoid gluten.
Why do rice cakes leave me hungry?
They contain little protein, fat or fiber, the parts of food linked to fullness. Adding toppings such as yogurt, eggs, hummus or fruit helps.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Granola: Is Granola Healthy? Nutrition, Calories and Sugar, Brown Rice: USDA Nutrition, Brown vs White Rice and Arsenic Facts, Low Calorie Snacks: USDA Calories per Serving and 100-Calorie Portions, Crackers: Nutrition Facts, Are Crackers Healthy, Saltines and Whole Wheat Labels.