How Many Calories in a Rice Cake

Rice cakes are a popular snack often associated with dieting and low-calorie eating. Made by puffing rice under high heat and pressure, they’re light, crisp and typically eaten on their own or topped with spreads like nut butter or cheese. While they’re often perceived as a low-calorie food, the total energy you get from a rice cake depends on its size, flavour and what you add to it.

Calories in a Rice Cake by Type and Topping

A plain, unsalted rice cake made from white rice weighs about 9 grams and contains roughly 35 to 40 calories. Brown rice versions are similar in calorie content, sometimes slightly higher depending on density and brand. Flavoured rice cakes—such as caramel, chocolate-coated or cheese—can range from 50 to over 80 calories per cake, especially when sweetened or dipped.

The calorie count increases significantly when rice cakes are topped. A tablespoon of peanut butter adds around 90 to 100 calories, while cream cheese, hummus or avocado each contribute 50 to 100 calories depending on the portion. A single rice cake with a topping can easily reach 120 to 150 calories, or more if piled high.

Stacking several rice cakes or mindlessly snacking on them can quickly turn a light snack into a more substantial calorie load, especially if they're flavoured or accompanied by high-fat spreads.

Nutritional Breakdown of a Rice Cake

A plain rice cake is primarily composed of carbohydrates, with minimal fat, protein or fibre. Most contain around 7 to 8 grams of carbs, including a small amount of naturally occurring sugar. Fat and protein are both under one gram per cake unless they’re part of a flavoured variety.

Brown rice cakes offer a slightly higher fibre content than those made with white rice, but the difference is modest. The sodium level is usually very low in plain versions, though some salted or savoury-flavoured cakes may contain moderate amounts of salt.

Rice cakes are generally low in vitamins and minerals unless fortified. As a result, they function more as a light vehicle for other ingredients than a significant source of nutrition on their own.

Benefits of Eating Rice Cakes

Rice cakes are convenient, portable and low in calories, which makes them a popular choice for people looking to manage their weight. Their light texture and neutral taste also make them a flexible base for a wide range of healthy toppings, from nut butters to lean protein or vegetables.

They’re naturally gluten-free, which is useful for those with gluten intolerance or coeliac disease. The simplicity of ingredients—often just puffed rice and salt—also makes them easy to digest for people with sensitive stomachs or during recovery from illness.

When used wisely, rice cakes can support a balanced diet by adding crunch and variety to snacks or meals without overwhelming your calorie intake.

Downsides of Eating Rice Cakes

The main downside of rice cakes is their lack of nutritional density. On their own, they offer very little in terms of protein, fat or fibre, which means they don’t provide lasting fullness. Eating them plain can lead to hunger returning quickly, making them a poor standalone snack if you’re trying to feel satisfied for longer periods.

They also have a high glycaemic index, which means they can cause a quick rise in blood sugar. This effect is more pronounced with white rice cakes and even more so with sweetened or flavoured varieties. For people with diabetes or insulin sensitivity, this makes portion control and pairing with protein or fat even more important.

Some people may also find rice cakes to be unpalatable or unsatisfying if not paired with something more flavourful or substantial. Relying on them heavily as a snack or meal replacement may leave gaps in nutrient intake over time.

How Rice Cakes Fit Into Your Diet

Rice cakes can be a smart part of your diet when used as a base for more nutrient-dense foods. Topping them with protein-rich or high-fibre ingredients like cottage cheese, boiled eggs, avocado or hummus can turn a simple snack into a more balanced one.

If you're using rice cakes to reduce calories, keeping an eye on portion size is essential. Eating two or three with healthy toppings can make for a good breakfast or afternoon snack. However, stacking on spreads or choosing heavily flavoured types can negate their low-calorie advantage.

They’re also useful for post-workout refuelling or light snacking when appetite is low but energy is needed. Just don’t rely on them as your only source of carbohydrates or fibre.

Glycaemic Index of a Rice Cake

Rice cakes have a high glycaemic index, often listed between 70 and 90, particularly those made from white rice. This means they cause a rapid spike in blood sugar when eaten alone, especially in people who are insulin-sensitive or managing blood glucose levels.

Brown rice cakes have a slightly lower glycaemic index due to their fibre content, but they still fall on the higher end compared to other whole grains. The best way to reduce their glycaemic impact is to pair them with fat, protein or fibre-rich toppings, which slow digestion and help stabilise blood sugar levels.

How Rice Cakes Are Made and What They Contain

Rice cakes are made by placing whole grains of rice under high pressure and heat until they expand and fuse into a solid disc. This process creates their light, airy texture and neutral taste. Most plain rice cakes contain just one or two ingredients: puffed rice and salt. Some brands may use brown rice or add sesame or flax for extra flavour and texture.

Flavoured versions often contain added sugar, oils, cheese powder or artificial flavourings. These add to the calorie content and can introduce less desirable ingredients such as preservatives or excessive sodium, which may not suit all dietary goals.

Healthy Alternatives to Rice Cakes

If you’re looking for more balanced snack bases, try wholegrain crackers, oat cakes or slices of sweet potato or cucumber. These alternatives offer more fibre, texture and micronutrients while still functioning well as a base for spreads and toppings.

If crunch is the goal, roasted chickpeas, air-popped popcorn or lightly salted nuts may provide more satiety with better nutrient content. For lower glycaemic impact, you could also use a slice of wholemeal toast or rye bread, especially when topped with high-protein ingredients.

Summary

A plain rice cake contains about 35 to 40 calories and is primarily made up of simple carbohydrates. While low in calories and naturally gluten-free, rice cakes offer little nutrition on their own and can have a high glycaemic impact. Topping them with protein, healthy fat or fibre-rich foods can turn them into a more balanced and satisfying snack. When used wisely and in moderation, rice cakes can be a useful part of a healthy eating plan—but they’re best viewed as a base rather than a complete food.