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Rice Cakes Nutrition Facts: Are Rice Cakes Good for You?
Rice cakes are primarily a source of carbohydrates, with 81 grams per 100-gram serving. They are low in fat, sugar, and sodium, and provide several essential minerals. For example, they are high in copper, selenium, and magnesium. Whether they are a suitable choice depends on your overall diet, portion size, and the nutritional value of any toppings you add. They are also a good source of dietary fiber and protein.
Per 100 g · Rice cake, cracker (include hain mini rice cakes)
What stands out in rice cakes
- High in several minerals. Per 100 grams, rice cakes are high in Niacin (49% DV), Copper (49% DV), Selenium (45% DV), Magnesium (31% DV), Phosphorus (29% DV), and Zinc (27% DV).
- Carbohydrate and protein source. A 100-gram serving contains 81.1 grams of carbohydrates and 7.1 grams of protein. This amount provides 14% of the Daily Value for protein, making it a good source.
- Low in sugar and sodium. This food is very low in sugar, with less than 1 gram per 100 grams. It is also low in sodium, containing 71 mg, which is just 3% of the Daily Value.
- Fat and cholesterol content. Rice cakes contain 4.3 grams of total fat per 100 grams, with less than 1 gram of saturated fat. They are free of cholesterol.
What to keep in mind
- A 100-gram serving provides 392 calories, which is a significant amount. Be mindful that toppings like nut butters, jams, or cheese will add calories, fat, sugar, and sodium.
Rice Cakes nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 392 kcal | – |
| Protein | 7.1 g | 14% |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.88 g | 4% |
| Monounsaturated fat | 1.6 g | – |
| Polyunsaturated fat | 1.5 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 81.1 g | 29% |
| Dietary fiber | 4.2 g | 15% |
| Total sugars | 0.88 g | – |
| Water | 5.8 g | – |
| Sodium | 71 mg | 3% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 428 mg | 9% |
| Calcium | 11 mg | 1% |
| Iron | 1.5 mg | 8% |
| Magnesium | 131 mg | 31% |
| Phosphorus | 360 mg | 29% |
| Zinc | 3 mg | 27% |
| Copper | 0.45 mg | 49% |
| Selenium | 24.6 mcg | 45% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 1.9 mcg | 2% |
| Thiamin (B1) | 0.06 mg | 5% |
| Riboflavin (B2) | 0.16 mg | 12% |
| Niacin (B3) | 7.8 mg | 49% |
| Vitamin B6 | 0.15 mg | 9% |
| Folate (DFE) | 21 mcg | 5% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 18.9 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Rice Cakes by portion
The nutritional data changes significantly with serving size. The USDA provides data for a small portion of “1 cubic inch,” which weighs 4.2 grams. This single portion contains just 16 calories, 3.4 grams of carbohydrates, and 0.2 grams of fiber. It has less than half a gram of protein or fat and contains no measurable sugar. This illustrates how a typical serving is much smaller than the 100-gram reference amount.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cubic inch | 4.2 g | 16 | 0.3 g | 3.4 g | 0.2 g | 0.2 g |
How rice cakes compares with other condiments, snacks and spices
Within the USDA food group of condiments, snacks, and spices, rice cakes have the highest carbohydrate content of all 16 items analyzed. They also rank near the top for calories (#3) and zinc (#3). In contrast, they are relatively low in sodium (#12) and total sugars (#11). Compared to other snacks per 100 grams, rice cakes have more carbohydrates (81.1 g) than soft pretzels (69.4 g) and granola (53.9 g). They contain much less fat (4.3 g) than granola (24.3 g) and less protein (7.1 g) than spirulina (57.5 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Rice Cakes | 392 | 7.1 g | 81.1 g | 4.2 g | 4.3 g |
| Soft Pretzels | 338 | 8.2 g | 69.4 g | 1.7 g | 3.1 g |
| Turmeric | 312 | 9.7 g | 67.1 g | 22.7 g | 3.2 g |
| Granola | 489 | 13.7 g | 53.9 g | 8.9 g | 24.3 g |
| Spirulina | 290 | 57.5 g | 23.9 g | 3.6 g | 7.7 g |
Quick answers
How many calories are in a rice cake?
The number of calories depends on the size. According to USDA data for a small portion of “1 cubic inch” (4.2 grams), there are 16 calories. A larger 100-gram serving contains 392 calories.
How much sugar is in rice cakes?
Plain rice cakes are very low in sugar. A 100-gram serving has 0.88 grams of total sugars. A smaller 1-cubic-inch portion has no measurable sugar.
Are rice cakes a good source of fiber?
Per 100 grams, rice cakes provide 4.2 grams of dietary fiber, which is 15% of the Daily Value, making them a good source of fiber. A single 1-cubic-inch portion, however, contains only 0.2 grams of fiber.
When to talk to a doctor or dietitian
- At 428 mg of potassium per 100 g, rice cakes is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how rice cakes fits your situation.
Last updated October 21, 2026