Are Rice Cakes Healthy Benefits Risks and Snack Ideas

Brown rice cakes

Rice cakes can be a healthy snack option, particularly for weight loss, when you choose plain brown rice cakes. These provide filling fiber, minerals, and vitamins. However, flavored rice cakes made from refined grains like white rice often contain “empty calories” that lack beneficial nutrients.


Rice, including plain brown rice cakes, is easy to digest due to its low-FODMAP content. FODMAPs are fermentable carbohydrates that some people poorly absorb, causing bloating, cramps, gas, and pain. Brown rice is also naturally gluten-free, making it safe for those with gluten intolerance.

Antioxidant Properties

Brown rice contains phenolic compounds, a group of antioxidants found in citrus fruits and tea. These antioxidants protect cells from damage caused by free radicals, which can increase the risk of chronic diseases such as cancer, heart disease, obesity, and type 2 diabetes. However, the puffing process used to make rice cakes can reduce the antioxidant content of brown rice.

Weight Management

Rice cakes can aid in weight management by replacing high-calorie, high-carb foods. For instance, substituting a plain bagel with two plain brown rice cakes can reduce your calorie intake by 230 calories and 45 grams of carbs. This switch can help lower your overall calorie consumption, aiding weight loss efforts.

Blood Sugar Regulation

Whole grains like brown rice can help control post-meal blood sugar levels, beneficial for people with diabetes. Whole grains contain high fiber levels, which the body does not break down for energy, preventing blood sugar spikes. However, brown rice cakes have less fiber (0.38 grams) compared to a one-cup serving of cooked brown rice (3.23 grams). To balance blood sugar levels, pair brown rice cakes with foods like milk, apples, grapefruit, or yogurt.

Nutritional Content

The nutritional content of rice cakes varies based on the type and flavor. A typical small, plain brown rice cake (about nine grams) contains:

  • Calories: 34.8
  • Fat: 0.252g
  • Sodium: 2.34mg
  • Carbohydrates: 7.34g
  • Fiber: 0.378g
  • Added sugars: 0.079g
  • Protein: 0.738g

Brown rice cakes also provide essential minerals like manganese and niacin. Manganese supports the immune system, collagen production, and bone strength, while niacin aids in converting food into energy. Brown rice also contains trace amounts of magnesium and zinc.

Potential Risks

Rice cakes made from refined grains like white rice have a high glycemic index (GI), which can cause rapid blood sugar spikes. High-GI foods can increase the risk of diabetes and obesity. However, you can balance the glycemic effect by pairing rice cakes with healthy fats (e.g., avocado) or lean proteins (e.g., almond butter).

Tips for Healthy Consumption

  • Avoid Added Sugars: Plain brown rice cakes generally contain less added sugar than flavored varieties, which can contain “empty calories” and increase the risk of diabetes, obesity, and tooth decay.
  • Limit White Rice Cakes: Brown rice cakes, made from whole grains, offer more nutrients and fiber than refined white rice cakes.
  • Choose Thin Rice Cakes: Opt for thin rice cakes to control portion sizes and calorie intake, aiding in weight management.

Snack Ideas

Plain brown rice cakes have a mild, nutty flavor that pairs well with various toppings:

  • Nut Butters and Fruits: Almond or cashew butter with banana slices and cinnamon, or chocolate hummus with sliced berries.
  • Coconut Butter Toppings: Coconut butter with chopped walnuts and dark chocolate shavings, or peanut butter with raspberry preserves.
  • Hummus and Veggies: Hummus with baby spinach, cucumber, and sliced tomatoes.
  • Avocado and Seeds: Mashed avocado with sprouted pumpkin seeds.
  • Sweet Toppings: Melted dark chocolate with pomegranate arils or sliced figs.
  • Vegan Cheese and Pesto: Nut-based cheese like vegan ricotta with pepper, sliced tomatoes, and basil, or vegan pesto.
  • Olive Tapenade: Olive tapenade for a savory option.


Rice cakes can be a healthy addition to your diet, especially when made from brown rice and paired with nutritious toppings. Avoiding flavored varieties with added sugars and opting for whole grain options can maximize their health benefits

A Quick Review

Rice cakes, particularly those made from plain brown rice, are a healthy snack option. They are easy to digest, gluten-free, and low in calories, making them suitable for weight management. Brown rice cakes provide antioxidants and essential nutrients like manganese and niacin. However, rice cakes made from white rice can spike blood sugar levels, so it’s best to pair them with healthy fats or proteins. Avoid flavored varieties with added sugars for the healthiest choice

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