Are Quaker Rice Cakes a Healthy Snack?

January 6, 2026 •

4 min read

Rice cakes gained popularity in the '90s as a diet food, but their true health value is often misunderstood. While low in calories, the answer to whether Quaker rice cakes are a healthy snack largely depends on the variety and what they are paired with.

Quick Summary

Analyzes the nutritional value and health implications of Quaker rice cakes, examining different flavors, their impact on blood sugar, and how strategic pairings with other foods can increase their nutritional benefits.

Key Points

Plain is Best: Choose plain, whole-grain brown rice cakes, as flavored versions often contain added sugar, sodium, and artificial ingredients.
Low in Nutrients: By themselves, rice cakes offer minimal protein, fiber, and essential vitamins, classifying them as low in nutrient density.
High Glycemic Index: The plain rice cake's carbohydrates are digested quickly and can spike blood sugar levels, which is a concern for those with diabetes.
Pair with Protein and Fiber: To balance blood sugar and increase satiety, top rice cakes with healthy additions like nut butter, hummus, avocado, or smoked salmon.
Useful for Weight Management: When topped smartly, rice cakes can serve as a low-calorie alternative to bread or crackers and can support weight management goals.
Not a Meal Replacement: Due to their limited nutritional profile, rice cakes should not be relied upon as a primary source of nourishment and are best enjoyed as a component of a balanced snack.

The Nutritional Profile of Quaker Rice Cakes

Quaker rice cakes come in various flavors, and their nutritional value can differ significantly between plain and flavored varieties. At their core, plain rice cakes are primarily puffed rice, offering a low-calorie, low-fat base.

Plain vs. Flavored Varieties

Plain Brown Rice Cakes: Made from whole grain brown rice, these are a better option, providing a modest amount of manganese and other micronutrients. A single plain brown rice cake has about 35 calories, 7 grams of carbohydrates, and minimal protein and fiber. The 'Lightly Salted' version from Quaker contains just 15mg of sodium per cake.
Flavored Rice Cakes: Flavors like chocolate, caramel, or white cheddar contain added ingredients that alter their nutritional composition. For example, the chocolate variety includes added sugar, fructose, and flavoring. The white cheddar flavor contains buttermilk, salt, and natural flavors, significantly increasing the sodium content to 70mg per cake.

Are Rice Cakes "Empty Calories"?

By themselves, plain rice cakes are not nutrient-dense. The high-heat and pressure process used to puff the rice can reduce its natural antioxidant content. They offer crunch but very little in the way of fiber, vitamins, or minerals compared to other snacks like nuts, seeds, or whole-grain crackers. This low fiber content means they are digested quickly, which can lead to a rapid increase in blood sugar levels.

Potential Drawbacks and How to Address Them

One of the main drawbacks of eating rice cakes on their own is their high glycemic index. The quick digestion of carbohydrates can cause a blood sugar spike, followed by a crash, which can leave you feeling hungry sooner. This effect is particularly important for individuals with diabetes to manage carefully.

To mitigate this, nutrition experts recommend pairing rice cakes with sources of protein and fiber. This slows digestion, creates a more balanced snack, and promotes a greater feeling of fullness. The plain, unsalted brown rice varieties offer the best canvas for healthy toppings.

Comparative Nutritional Breakdown


Snack Item	Calories (approx.)	Carbohydrates (approx.)	Fiber (approx.)	Protein (approx.)	Sodium (approx.)
1 Quaker Brown Rice Cake	35 kcal	7 g	<1 g	1 g	<15 mg
1 Medium Apple	72 kcal	19 g	4 g	<1 g	<1 mg
2 Tbsp Peanut Butter	190 kcal	8 g	2 g	8 g	150 mg
1 Slice Whole-Wheat Bread	69 kcal	12 g	3 g	4 g	170 mg

This comparison highlights that while rice cakes are low in calories, they offer minimal fiber and protein compared to other whole-food alternatives. To build a balanced snack, they need the addition of nutrient-dense toppings.

Making Your Quaker Rice Cakes Truly Healthy

Transforming a simple rice cake into a nutritious and satisfying snack is all about the toppings. By adding sources of protein, healthy fats, and extra fiber, you can create a balanced and filling mini-meal.

Savory Options:
- Avocado & Everything Bagel Seasoning: Mash a quarter of an avocado onto a brown rice cake and sprinkle with everything bagel seasoning. This adds healthy fats and flavor.
- Hummus & Cucumber: Spread hummus and top with thin slices of cucumber and tomato for added fiber and vitamins.
- Low-Fat Cottage Cheese & Tomatoes: The combination of cottage cheese and fresh tomatoes provides protein, calcium, and antioxidants.
- Smoked Salmon & Cream Cheese: For a protein-packed and satisfying option, top with a thin layer of cream cheese and smoked salmon.
Sweet Options:
- Nut Butter & Banana: A classic combination. Spread peanut or almond butter and top with banana slices for a boost of protein and potassium.
- Yogurt & Berries: Plain Greek yogurt and fresh berries turn a rice cake into a dessert-like, high-protein snack.
- Dark Chocolate & Nuts: Melt a small amount of dark chocolate and sprinkle with chopped nuts for a more decadent, but still mindful, treat.

The Final Verdict

In summary, Quaker rice cakes are not inherently unhealthy, but their nutritional value is limited when consumed alone. They serve as a low-calorie, crunchy, and convenient vessel for more nutrient-dense foods, especially for those with gluten sensitivities. The plain, whole-grain brown rice varieties are the best choice. To create a truly healthy snack that promotes fullness and stable blood sugar, it's essential to pair them with sources of fiber, protein, and healthy fats. Relying on them as a primary source of nutrients is not recommended, but as part of a balanced and varied diet, they can be a useful tool for managing calorie intake and satisfying a craving for crunch.

Conclusion: A Tool, Not a Panacea

Ultimately, whether a Quaker rice cake is a "healthy" choice is about perspective and preparation. Used mindfully with healthy toppings, it becomes a versatile and wholesome snack component. Consumed solo or in heavily flavored versions, its limited nutritional profile makes it less beneficial. Focusing on whole-food toppings is the key to transforming this simple grain puff into a valuable part of a healthy eating plan.

Visit healthline.com for additional information on incorporating rice cakes into a balanced diet

Frequently Asked Questions

Yes, brown rice Quaker cakes are generally a healthier choice as they are made from whole grains and contain more nutrients, fiber, and fewer calories than white rice cakes.

Flavored varieties are typically less healthy because they often contain added sugars, more sodium, and other processed ingredients. It's better to choose a plain rice cake and add your own fresh, healthy toppings.

Yes, on their own, plain rice cakes have a high glycemic index and can cause a rapid increase in blood sugar levels due to their low fiber content. This can be moderated by pairing them with protein and healthy fats.

Rice cakes can be part of a weight loss diet due to their low-calorie nature. However, to be effective, they should be paired with filling and nutritious toppings to prevent a blood sugar crash and subsequent hunger.

Healthy toppings include avocado, nut butter, hummus, low-fat cream cheese with smoked salmon, cottage cheese, and fresh fruit.

Most Quaker rice cakes are gluten-free, but it is always important to check the ingredients label to confirm, especially if you have celiac disease or a gluten sensitivity.

Rice cakes are lower in calories and often fat, but bread, especially whole-grain bread, generally contains more fiber and protein, making it more filling. Whether rice cakes are a 'better' option depends on your specific dietary goals.