Are Rice Cakes Healthy? Pros, Cons and 7 Best Toppings
Rice cakes were once the ultimate diet snack, and they’re still a pantry staple for many people. But are they actually good for you, or just crunchy air? Here’s a clear look at rice cake nutrition, the downsides and how to make them a more filling snack.
Quick answer: Are rice cakes healthy? They can be. A plain brown rice cake has about 35 calories, 7 grams of carbs and almost no fat, but it also has very little protein or fiber, so on its own it won’t keep you full and can raise blood sugar quickly. Dietitians recommend choosing brown rice versions and topping them with protein and healthy fat.
Rice Cake Nutrition Facts
Here’s what you get in one plain brown rice cake, based on figures reported by TODAY:
| Nutrient | One plain brown rice cake |
|---|---|
| Calories | 35 |
| Carbohydrates | 7 g |
| Protein | 0.7 g |
| Fat | 0.3 g |
| Fiber | 0.4 g |
Flavored rice cakes, such as caramel, chocolate or cheddar, can add sugar, sodium and calories, so check the label.
Are Rice Cakes Healthy? The Pros
- Low in calories and fat: registered dietitian Theresa Gentile told TODAY that rice cakes are low-calorie and basically fat-free, which makes them a classic diet food.
- Often gluten-free: plain rice cakes are naturally gluten-free, but check the label for certification if you have celiac disease.
- Easy on sensitive stomachs: they’re low in FODMAPs, which may help people with irritable bowel syndrome.
- Some nutrients: brown rice cakes provide manganese and niacin.
- Convenient: they’re shelf-stable and make a quick base for toppings.
The Downsides of Rice Cakes
- Not very filling: with less than 1 gram each of protein and fiber, a plain rice cake digests quickly and may leave you hungry soon after.
- Quick blood sugar rise: puffed rice is a refined, fast-digesting carb, so rice cakes tend to have a high glycemic index. This matters if you have diabetes or prediabetes.
- Easy to overeat: because each one is light, it’s easy to eat several and end up with more carbs than you planned.
- Arsenic in rice: rice can contain small amounts of inorganic arsenic. The U.S. Food and Drug Administration advises eating a variety of grains rather than relying on rice products alone.
How to Make Rice Cakes Healthier
The fix is simple: add protein, fat or fiber. Registered dietitian Caroline Susie told TODAY that pairing healthy fats and lean protein with carbs helps blunt the blood sugar curve. Try these toppings:
- Peanut or almond butter with banana or apple slices
- Mashed avocado with a sprinkle of seeds
- Hummus with cucumber or tomato
- Cottage cheese or ricotta with tomato and basil
- Plain Greek yogurt with berries
- A sliced hard-boiled egg
- Canned tuna or salmon
Topped this way, a rice cake becomes one of many healthy snack ideas for work that actually keep you full.
Are Rice Cakes Good for Weight Loss?
They can fit into a weight loss plan because they’re low in calories. But a snack that leaves you hungry an hour later doesn’t help much. A rice cake with peanut butter or an egg will keep you satisfied longer than two plain ones.
Are Rice Cakes Good for People With Diabetes?
Plain rice cakes can raise blood sugar quickly, so they’re not the best choice on their own. If you enjoy them, eat one with a protein or fat topping and watch your portion. Higher-fiber carbs may be a steadier choice; see whether oatmeal is good for diabetics for one example.
Frequently Asked Questions
How many calories are in a rice cake?
A plain brown rice cake has about 35 calories. Flavored varieties can have more because of added sugar, cheese or chocolate.
Are rice cakes healthier than bread?
Not necessarily. Rice cakes are lower in calories per piece, but a slice of whole-grain bread usually has more fiber and protein, which keeps you fuller longer.
Do rice cakes spike blood sugar?
They can. Puffed rice digests quickly, so rice cakes tend to raise blood sugar fast. Adding protein or healthy fat slows this down.
Which rice cakes are the healthiest?
Plain or lightly salted brown rice cakes are the best choice. Avoid varieties with added sugar or a lot of sodium.
Is it OK to eat rice cakes every day?
Yes, in moderation, as part of a varied diet. Mix in other whole grains too, since the FDA advises not relying on rice products alone.
The Bottom Line
Are rice cakes healthy? They’re a low-calorie, low-fat snack, but they offer little protein or fiber and can raise blood sugar quickly. Choose plain brown rice cakes and add protein and healthy fat, like nut butter, eggs, hummus or Greek yogurt, to turn them into a snack that keeps you full.
Sources
- Are rice cakes healthy? The No. 1 type dietitians recommend, TODAY
- Arsenic in rice and rice products guidance, U.S. Food and Drug Administration
Sources accessed October 7, 2026. This article is general information and isn’t a substitute for advice from your doctor or a registered dietitian.
