Are Rice Cakes Healthy for You to Eat Every Day?

November 1, 2025 •

3 min read

According to nutrition experts, a single plain rice cake contains only about 35-40 calories, primarily from carbohydrates, but lacks significant fiber, protein, or vitamins. So, are rice cakes healthy for you to eat every day? While they can be a component of a balanced diet, consuming them daily without pairing them with other nutrient-dense foods is not the healthiest approach.

Quick Summary

This article explores the nutritional pros and cons of eating rice cakes daily, including their impact on blood sugar, and provides guidance on how to incorporate them into a healthy eating plan with nutritious toppings.

Key Points

Low Nutrient Density: Plain rice cakes offer minimal vitamins, minerals, and fiber, and mainly consist of simple carbohydrates.
High Glycemic Impact: When eaten alone, rice cakes can cause rapid spikes and subsequent crashes in blood sugar levels.
Pairing is Crucial: To make rice cakes healthier, they must be topped with nutrient-rich foods like nut butter, avocado, or hummus to add protein, fiber, and healthy fats.
Brown vs. White: Opt for whole-grain brown rice cakes, which offer slightly more fiber and nutrients than white rice cakes.
Consider Alternatives: Other whole-grain crackers, fresh fruit with nuts, or veggies with hummus may provide better nutritional value and satiety.
Mindful Consumption: Daily rice cake consumption can be balanced and healthy if paired properly, but it's important to vary your diet and not rely on them as your sole snack.

Rice cakes gained popularity in the 90s as a diet food, primarily due to their low-fat content and low calories. However, nutritionists today point out that while low-calorie and generally gluten-free, plain rice cakes offer minimal nutritional value and can have a high glycemic index. The key to making them a part of a healthy daily routine lies in understanding their composition and how to supplement their nutritional shortcomings.

The Highs and Lows of Daily Rice Cake Consumption

Eating rice cakes every day isn't inherently bad, but it depends heavily on the type of rice cake and what you eat it with. A diet rich in processed, simple carbohydrates, like plain white rice cakes, is not recommended due to their effect on blood sugar levels. The high heat and pressure used to puff the rice strips away many of the natural nutrients and fiber, leaving a crunchy, but less nutritious, snack.

Potential Benefits

Low in calories: Plain rice cakes are low in calories, making them a suitable base for a controlled-calorie snack.
Convenient and versatile: They are easy to transport, require no preparation, and serve as a "blank canvas" for a variety of healthy toppings.
Often gluten-free: Made from rice, they are naturally gluten-free, which is an advantage for those with celiac disease or gluten sensitivity.
Digestible (for some): Plain brown rice cakes are a low-FODMAP food that is easy for some people to digest, potentially benefiting those with irritable bowel syndrome.

Potential Drawbacks

High glycemic index: Rice cakes can cause rapid spikes and crashes in blood sugar levels, especially when eaten alone. This can lead to increased hunger and cravings shortly after consumption.
Low nutritional value: On their own, plain rice cakes are essentially empty carbs, offering minimal vitamins, minerals, or fiber. Flavored varieties often contain added sugar and sodium, reducing their health benefits.
Lack of satiety: The low fiber and protein content means they don't keep you full for long, which could lead to overeating later.
Can contain arsenic: Rice can contain low levels of inorganic arsenic, and daily consumption could contribute to higher arsenic exposure over time. Varying your grains is advisable.

Comparison: Rice Cakes vs. Whole-Grain Bread

To put their nutritional value into perspective, comparing a rice cake to a slice of whole-grain bread is helpful. This comparison highlights why balance is crucial, especially for daily intake.


Feature	Plain Brown Rice Cake (approx. 9g)	Whole-Grain Bread (approx. 28g)
Calories	~35-40 kcal	~69 kcal
Carbohydrates	~7g	~12g
Protein	~0.7g	~3.9g
Fiber	~0.4g	~3g
Satiety	Low, due to minimal protein and fiber	Higher, with more fiber and protein content
Blood Sugar Impact	Can cause rapid spike when eaten alone	More stable, due to higher fiber content

Making Rice Cakes Healthy for Daily Eating

If you choose to eat rice cakes every day, the key is not to eat them plain. Pairing them with other foods is essential to balance their high glycemic impact and low nutrient density. The goal is to add sources of protein, healthy fats, and fiber to create a more satisfying and nutritious snack.

Here are some healthy topping combinations:

Nut butter and fruit: Spread almond or peanut butter on a brown rice cake and top with banana slices or fresh berries. The healthy fats and protein help stabilize blood sugar.
Avocado and egg: Mash avocado on a rice cake and top with a sliced hard-boiled egg and a sprinkle of "everything bagel" seasoning. This combination provides protein, healthy fats, and fiber.
Hummus and veggies: A layer of hummus topped with sliced cucumbers, tomatoes, or bell peppers adds fiber, protein, and extra vitamins.
Cottage cheese and honey: Cottage cheese adds a significant protein boost, while a drizzle of honey offers a touch of sweetness.
Smoked salmon and cream cheese: A savory option with protein and healthy omega-3 fatty acids.

Conclusion

Ultimately, the question of "are rice cakes healthy for you to eat every day?" is nuanced. Eaten alone, especially the plain white varieties, they offer little nutrition and can cause unwanted blood sugar spikes. However, as a low-calorie, gluten-free vessel for nutrient-dense toppings, they can be part of a well-balanced daily diet. For sustained energy and better health outcomes, it is recommended to prioritize whole, less-processed snacks and ensure daily rice cake consumption is complemented with fiber, protein, and healthy fats. The healthiest choice remains a variety of whole foods, but with mindful pairing, rice cakes can be an enjoyable component of your daily routine.

Frequently Asked Questions

While rice cakes are low in calories, they are also low in fiber and protein, so they may not be very filling on their own. For weight loss, it's more effective to pair them with protein and healthy fats to increase satiety and prevent overeating later on.

Yes, plain rice cakes have a high glycemic index, which means they can cause a rapid increase in blood sugar levels when eaten alone. This effect can be balanced by pairing them with protein and fat.

Yes, brown rice cakes are a slightly healthier option because they are made from whole grains, providing a minor nutritional boost and slightly more fiber than their white rice counterparts. They also have a lower glycemic index.

Flavored rice cakes often contain added sugars, sodium, and artificial ingredients, which can significantly reduce their nutritional value. It is best to choose plain, unsalted rice cakes and add your own healthy toppings.

The healthiest toppings include nut butters, avocado, hummus, sliced hard-boiled eggs, smoked salmon, or low-fat cottage cheese. These additions provide protein, fiber, and healthy fats that balance the carbohydrates.

Potential risks include blood sugar instability due to the high glycemic index and potential exposure to low levels of inorganic arsenic, which is sometimes found in rice products. It is wise to vary your grain intake and not rely solely on rice.

People with diabetes can eat rice cakes in moderation, but they should be paired with protein, healthy fat, and fiber to mitigate the rapid blood sugar spike. Plain brown rice cakes are a better choice.