Rice cakes are the latest old school “diet” food that is currently experiencing a huge popularity resurgence. Following in the footsteps of cottage cheesethey are the current TikTok honey But aren’t they a bit bland? And are they even really such a healthy option? Spoiler alert: They can actually be the perfect canvas for a well-rounded, nutritious snack. It’s all in how you zhuzh them up.
“Rice cakes are a versatile and pantry-friendly snack,” says Anne Murray, MS, RD, a registered dietitian and owner of the private nutrition practice Nourished By Anne. You can enjoy them in a variety of ways, from pre-workout fuel for dessert. (Hint A: This viral TikTok rice cake recipe with chocolate, marshmallow fluff, and sea salt.) Because simple rice cakes are pretty simple, you can easily make them a little extra, says Murray. Not to mention they’re a great gluten-free substitute for bread.
While rice cakes may seem a little blah at first, the key is to add other elements to boost the flavor and overall nutritional value. “Rice cakes are like tires on a car—essential to the structure, but not enough to propel you on your own,” says Murray.
Regardless of whether you prefer sweet, salty or somewhere in betweenthere is a rice cake option for everyone. Here’s what you need to know about rice cakes, their nutritional benefits, plus some easy recipes to try at home.
Experts featured in this article:
Anne MurrayMS, RD, is a registered dietitian and owner of the private practice Nourished By Anne.
Tiffany MaRDN, is a registered dietitian nutritionist and sports dietitian based in New York City.
Carlie Saint-Laurent BeaucejourMS, RD, LDN, is a registered dietitian nutritionist and founder of the virtual nutrition practice Crave with Carlie.
Rice cakes Nutrition facts
Experts generally agree that rice cakes don’t have a ton of nutritional value on their own. “The main ingredients are usually rice and salt,” says Tiffany MaRDN, a New York City-based sports dietitian. With that, you get quick carbohydrates and whole grains if you choose cookies made with brown rice, she says.
Rice cakes may have small amounts of B vitamins such as niacin and riboflavinwhich help produce energy in the body, says Carlie Saint-Laurent BeaucejourMS, RD, LDN, a registered dietitian nutritionist and founder of the virtual nutrition practice Crave with Carlie. Rice cakes may also contain manganesea mineral that is important for reproduction, pancreatic function and breaking down sugar, she says.
Although exact amounts vary depending on the brand and flavor of rice cake you choose, here is the general nutritional profile for one (10g) lightly salted whole grain rice cake, according to United States Department of Agriculture (USDA):
- Calories: 40
- Protein: 1 g
- Fat: 0 g
- Carbohydrate: 8 g
- Fiber: 0 g
- Sodium: 10 mg
The health benefits of rice cakes
Good source of whole grains
The American Heart Association (AHA) recommends at least three servings whole grains per day. About 98 percent of Americans don’t get the recommended amount of whole grains in their diet, according to 2020-2025 Dietary Guidelines for Americansand 74 percent exceed the limit for refined grains. (In other words, it’s probably time to up your intake.) “Whole grains provide a bit more fiber and vitamins than refined grains, and they can help with heart healthweight control and blood sugar managementsays Saint-Laurent Beaucejour, making them a great way to reach your whole grain goal.
Low in calories
First things first: Monitoring your calorie intake isn’t necessary, healthy, or even safe for everyone. But if you’re working with a doctor or dietitian to reach your health goals or to manage a medical condition, rice cakes can serve as a healthy alternative to other high-calorie snacks. This can be especially useful for them trying to manage his weightsays Murray.
Usually gluten free
Those who have celiac disease or a gluten sensitivity will appreciate that many rice cakes are naturally gluten-free, says Ma. If a rice cake is only made with rice, you’re probably in the clear, but always check the ingredient label to be sure. Some brands may contain wheat, rye, barley and other grains that contain gluten.
Easy to digest
Have you ever gotten sick and all you could do was regular pretzels? Well, rice cakes have a similar effect. Plain rice cakes are considered a low FODMAP food, per Cleveland Clinicwhich means they are easier for your body to break down than other foods. When it comes to having a balanced diet, digestibility is important, says Ma. If you have a food sensitivity, intolerance or a gastrointestinal disorder such as irritable bowel (IBS), rice cakes are easy on the stomach and reduce the risk of discomfort stomach problems.
The potential risks of rice cakes
Generally speaking, there are no major health risks to incorporating rice cakes into your diet—unless you have an allergy or intolerance to the ingredients themselves. However, a potential pitfall is regularly choosing rice cakes that are too sweet. “Many flavored varieties, like chocolate or salted caramel, are loaded with added sugar,” says Murray. “This can turn your low-calorie crunchy snack into more of a dessert.” As a general guideline, Saint-Laurent Beaucejour recommends looking for rice cakes (and other snacks) that contain less than 25 grams of added sugar.
Speaking of sugar, if you have diabetes or are trying to monitor yours blood sugar levelshaving plain white rice cakes can actually raise your glucose because they have a high glycemic index, per Harvard Health. In this case, choose brown rice cakes and whole grain options whenever possible.
The goal is for the meals to be well-balanced and filling. But in some cases, eating rice cakes can often have the opposite effect – meaning you don’t feel full enough, which can cause you to overeat later. “Because of their low calorie profile, rice cakes can leave you hungry or even feeling guilty if you find yourself eating more than you expected, or if you still feel hungry after eating just one,” explains Saint-Laurent Beaucejour. Be sure to balance it with protein, fiber and healthy fats to help keep you full.
How to eat rice cakes
We’ve said it once, we’ll say it again: Rice cakes are healthiest when combined with other foods. Ahead, some dietitian-approved ways to enjoy them and maximize their nutritional benefits. But feel free to experiment and get creative!
- Quick breakfast rice cake: Take your favorite rice cake and add smashed avocado, wild-smoked salmon, and all the bagel spice for a flavorful, high-protein, blood-sugar-balancing breakfast option, says Murray. “It’s like a bagel or avocado toast, but lower in calories and carbs,” she says.
- Lunch or snack cookies: “I like to spread a thin layer of hummus and cut some hard-boiled eggs, making it one protein-rich snack for dinner. I also like to pair my rice cakes with raw vegetables like baby carrots for extra fiber,” says mom. You can even add cucumber slices and a drizzle of hot sauce for flavor, adds Murray, or sprinkle some chia seeds on top for extra fiber and antioxidants.
- Rice cakes before training: Need a quick bite before going to the gym? “Spread a tablespoon peanut butter on a rice cake, add sliced banana, sprinkle cinnamon and drizzle honey on top with a pinch of salt,” suggests Murray. This gives you fast-digesting carbohydrates to fuel your workout along with some protein. If you’re allergic to nuts, sunflower butter a good alternative.
- Dessert rice cakes: Satisfy your sweet tooth with some fun toppings. Almond butter and apple slices or strawberries are great choices if you’re craving a little sweetness, says Murray. Another option? Have a little charcuterie moment by spreading a layer of brie on top of your rice cake, says mom. Top with jam, blueberries or honey. Delicious!
So are rice cakes good for you?
In general, experts agree that rice cakes can be a healthy snack as long as they are paired with foods that increase their nutritional value. “Add protein, healthy fats, and fiber to create a blood sugar-friendly, energizing snack,” says Murray. Experiment with different recipes, see what you like, think outside the box, and you’ll see that rice cakes definitely don’t have to be boring.
Tianna Soto is a wellness writer and editor based in New York City. She holds an MA in Clinical Psychology in Education from Columbia University.
