How Many Calories in Rice Cakes? Nutrition Facts & Macros
One rice cake (9 g) has 35 calories
Protein 0.7g · Carbs 7.3g · Fat 0.3g
Rice cakes are a popular diet snack — crunchy, ultralight, and often perceived as healthy. At 387 kcal per 100 g they sound calorie-dense, but one rice cake weighs only 9 g, giving you just 35 kcal. They are almost pure carbohydrates (81.5 g per 100 g) with very little fat (2.8 g). Rice cakes are a good source of magnesium (131 mg per 100 g) and manganese (3.73 mg). They contain only about 6% water — one of the driest foods you can eat.
1619 kJ · per 100g · Water: 5.8 g
Calorie Calculator: Rice Cakes (Unsalted)
9 g Rice Cakes (Unsalted) contains 35 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 rice cake (9 g) | 35 kcal | 0.7g | 7.3g | 0.3g |
| 2 rice cakes (18 g) | 70 kcal | 1.5g | 14.7g | 0.5g |
| 100 grams | 387 kcal | 8.2g | 81.5g | 2.8g |
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Rice Cakes (Unsalted) — Nutrition Facts
| Rice Cakes (Unsalted) | per 100g |
|---|---|
| Calories | 387 kcal |
| Protein | 8.2 g |
| Fat | 2.8 g |
| Carbs | 81.5 g |
| Fiber | 4.2 g |
| Sugar | 0.88 g |
| Sodium | 26 mg |
| Potassium | 290 mg |
| Magnesium | 131 mg |
| Phosphorus | 360 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.15 mg |
| Folate | 21 mcg |
| Manganese | 3.73 mg |
| Water | 5.8 g |
Source: USDA FoodData Central (FDC ID: 170250) · Data verified April 2026
Variations
Plain unsalted (brown rice)
The default variety — 387 kcal per 100 g. Plain brown rice puffed into cakes with no added salt, oil, or flavoring. Very low sodium (26 mg per 100 g). The cleanest option with the fewest ingredients: just brown rice.
Lightly salted
Same calories as unsalted (~387 kcal per 100 g) but significantly more sodium — around 300 mg per 100 g compared to 26 mg. One salted rice cake (9 g) has about 27 mg of sodium. The taste improvement is notable, but watch sodium if you eat several throughout the day.
Chocolate-coated
About 470 kcal per 100 g — the chocolate coating adds roughly 80 kcal per 100 g compared to plain. Fat increases from 2.8 g to ~15 g, sugar from 0.88 g to ~25 g. One chocolate-coated rice cake (~12 g) has about 56 kcal. A popular treat, but nutritionally closer to candy than a health snack.
Dietary Perspectives
For Weight Loss
Rice cakes are a popular "diet food" but the label is misleading — at 387 kcal per 100 g they are similar to bread (252 kcal). The trick: one rice cake weighs only 9 g (35 kcal), which feels like a satisfying snack. However, low protein (8.2 g per 100 g) and modest fiber (4.2 g) mean low satiety — you will be hungry again quickly. Top with peanut butter or cottage cheese to add protein and staying power. Better than chips (497 kcal per 100 g) but not a magic weight-loss food.
For Athletic Performance
Rice cakes provide quick carbs — one cake delivers about 7.3 g of carbohydrates. They are a popular pre-workout or marathon/cycling snack topped with banana and honey for fast energy. The magnesium content (131 mg per 100 g) supports muscle function. Low fat (2.8 g) means fast digestion — ideal when you need energy quickly without stomach heaviness. Pair with a protein source post-workout for recovery.
For Keto
NOT suitable for keto — rice cakes have 77.3 g net carbs per 100 g (81.5 g total carbs minus 4.2 g fiber). Even one rice cake (9 g) has about 7 g of net carbs — over one-third of a strict 20 g daily limit. Two rice cakes reach 14 g net carbs. Made from puffed rice, they are pure starch. No keto-friendly alternative exists for this exact texture — try pork rinds (0 g carbs) or cheese crisps for crunch.
Frequently Asked Questions
How many calories are in a rice cake?
One plain brown rice cake (9 g) has approximately 35 calories. Per 100 g, rice cakes contain 387 calories (1619 kJ) — but that's about 11 rice cakes. Two rice cakes (18 g) provide 70 calories. The ultralight weight is key: each cake feels like a substantial snack but delivers minimal calories.
How many carbs are in rice cakes?
Rice cakes contain 81.5 g of carbohydrates per 100 g, with 4.2 g of fiber and 0.88 g of sugar. That means 77.3 g of net carbs per 100 g — nearly all from puffed rice starch. One rice cake (9 g) has about 7.3 g of carbs (7.0 g net). Two cakes deliver 14 g of net carbs.
Are rice cakes healthy?
Rice cakes are a mixed bag. On the positive side: very low calories per piece (35 kcal), almost no fat (2.8 g per 100 g), and no cholesterol. On the negative side: low protein (8.2 g), moderate fiber (4.2 g), and very high glycemic index (GI ~82) because puffed rice is rapidly digested. They are not nutritionally dense on their own — pair them with protein-rich toppings like cottage cheese, nut butter, or avocado for a balanced snack.
Are rice cakes good for weight loss?
Rice cakes are popular for dieting because one cake has only 35 calories — which feels like a real snack. However, 387 kcal per 100 g is similar to bread (252 kcal). The trick is the ultralight weight: one rice cake is just 9 g. The downside: low protein (8.2 g per 100 g) and only 4.2 g of fiber mean low satiety — you'll be hungry again quickly. Top with peanut butter or cottage cheese for added protein and staying power. Better than chips (497 kcal) but not a magic food.
Are rice cakes keto-friendly?
No — rice cakes have 77.3 g net carbs per 100 g. Even one rice cake (9 g) has about 7 g of net carbs, which is over one-third of a strict 20 g daily keto limit. Two rice cakes reach 14 g net carbs. They are made from puffed rice — pure starch. For a crunchy low-carb alternative, try pork rinds (0 g carbs) or cheese crisps.
Rice cakes vs bread — which has fewer calories?
Per 100 g, rice cakes (387 kcal) have more calories than whole wheat bread (252 kcal). But per typical serving, one rice cake (9 g, 35 kcal) has far fewer calories than one slice of bread (30 g, 76 kcal). The comparison depends on how much you eat. Rice cakes win on per-piece calories; bread wins on per-gram nutrition (more protein, more fiber, more vitamins).
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rice Cakes (Unsalted) | 387 | 8.2g | 81.5g | 2.8g |
| Bread (Whole Wheat) | 252 | 12.45g | 42.71g | 3.5g |
| Saltine Crackers | 418 | 9.46g | 74g | 8.64g |
| Popcorn (Air-popped) | 387 | 12.94g | 77.78g | 4.54g |
| Rice (white, cooked) | 130 | 2.69g | 28.2g | 0.28g |
per 100g
Per piece, one rice cake (9 g, 35 kcal) is lighter than a slice of bread (30 g, 76 kcal) or five saltine crackers (15 g, 63 kcal). But per 100 g, rice cakes (387 kcal) match popcorn and exceed bread. The ultralight weight per piece is what makes them a popular diet snack.
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