Are rice cakes safe to eat? The full nutritional breakdown

November 5, 2025 •

4 min read

Made from puffed rice, this classic snack gained immense popularity in the 1990s as a fat-free diet food. However, modern nutritional science paints a more complex picture, prompting many to question: Are rice cakes safe to eat?.

Quick Summary

Rice cakes are generally safe for most people, but their nutritional value and safety can vary. Key concerns include their high glycemic index, low nutrient density, and potential arsenic content, especially in brown rice varieties. Choosing whole-grain options and adding nutritious toppings are recommended for a balanced diet. Supervision is needed for young children due to choking risk and heavy metal exposure concerns.

Key Points

Generally Safe for Most Adults: Rice cakes can be part of a balanced diet for adults, especially when chosen and prepared wisely.
High Glycemic Index: On their own, rice cakes can cause rapid blood sugar spikes, making them less ideal for managing blood sugar levels without added protein or fat.
Potential for Arsenic: Rice, particularly brown rice, can contain arsenic. Due to their concentrated nature, rice cakes may have higher levels than cooked rice, which is a concern for small children.
Nutrient-Poor Unless Paired: Plain rice cakes are low in fiber and protein. For a more satisfying and nutritious snack, they must be topped with ingredients like nut butter, hummus, or avocado.
Not Recommended for Young Children: Due to the risk of choking and higher exposure to arsenic, authorities like the Swedish Food Agency advise against giving rice cakes to children under six.
Choose Plain Whole-Grain Varieties: Avoid flavored rice cakes that contain added sugar and artificial ingredients. Opt for whole-grain brown rice cakes for a slightly better nutritional profile and control over toppings.

A Closer Look at the Nutritional Profile

While rice cakes are simple and low in calories, their nutritional makeup is not as impressive as their low-fat status might suggest. A single, plain brown rice cake offers minimal fiber and protein, making it a less satisfying snack on its own.

Pros of Eating Rice Cakes

Low in calories: At around 35-60 calories per plain cake, they are a low-calorie alternative to higher-fat or higher-sugar snacks like chips and crackers.
Gluten-free: Most rice cakes are naturally gluten-free, making them a safe choice for individuals with celiac disease or gluten sensitivity. Always check the label, as some flavored varieties may contain gluten-based additives.
Convenient and versatile: They are easy to store, portable, and provide a neutral base for a wide variety of nutritious toppings.

Cons and Potential Drawbacks

High Glycemic Index (GI): Puffed rice cakes have a high GI, meaning they can cause a rapid spike in blood sugar levels, especially when eaten alone. This can be problematic for people with diabetes and can lead to hunger shortly after eating.
Low nutrient density: The puffing process reduces the antioxidant content of the rice. Most plain cakes provide very little in the way of essential vitamins and minerals.
Added ingredients: Many flavored rice cakes come with added sugars, sodium, and artificial flavors that diminish their health benefits significantly.

The Real Risk: Concerns Over Arsenic

One of the most significant safety concerns with rice and rice products is the potential for inorganic arsenic contamination. Arsenic is naturally present in soil and water, and rice plants absorb it more readily than other grains.

In studies, brown rice has been found to contain higher levels of arsenic than white rice because the arsenic is concentrated in the grain's husk, which is removed to make white rice. Rice cakes, being a processed rice product, can also contain notable levels of arsenic.

Arsenic and Vulnerable Populations

Certain groups, particularly young children, face greater risks from arsenic exposure. The Swedish Food Agency, for instance, advises against giving rice cakes to children under six due to potential health risks. This is because children consume more food relative to their body weight than adults, leading to higher proportional exposure. For adults and older children, a varied diet is key to mitigating this risk, as exposure to any single substance is reduced.

Making a Healthier Choice: White vs. Brown Rice Cakes


Feature	White Rice Cakes	Brown Rice Cakes
Nutrient Content	Lower fiber, vitamins, and minerals due to processing.	Higher fiber, B vitamins, manganese, and magnesium.
Glycemic Index	High; causes faster blood sugar spikes.	High, but generally lower than white due to fiber; causes a slower, less pronounced spike.
Arsenic Risk	Lower levels of inorganic arsenic than brown rice.	Higher levels of inorganic arsenic, which concentrates in the husk.
Who is it for?	Occasional snack, especially for those sensitive to high GI foods, or looking to avoid higher arsenic levels.	Regular consumption, especially when paired with other nutrients, though moderation is wise due to arsenic concerns.

Tips for Safe and Nutritious Rice Cake Consumption

Choose whole grain, plain varieties: Opt for brown rice cakes with minimal added ingredients. Check the label to ensure no excess salt, sugar, or artificial flavorings are present.
Pair with nutrient-rich toppings: Never eat rice cakes alone. Pair them with a source of protein and healthy fats to slow digestion, stabilize blood sugar, and increase satiety. Excellent options include:
- Nut butter and sliced fruit
- Hummus and sliced vegetables
- Avocado with a sprinkle of everything bagel seasoning
- Cottage cheese with berries
- Smoked salmon and cream cheese
Practice portion control: Because rice cakes are low in fiber and protein, it's easy to overeat them. Sticking to a serving size of one or two cakes is a good strategy to keep your calorie intake in check.
Vary your grain sources: Don't rely exclusively on rice products. A varied diet that includes different grains, vegetables, and proteins helps minimize exposure to potential contaminants like arsenic.

Conclusion: Finding the Right Balance

Are rice cakes safe to eat? The answer is yes, for most people, as part of a balanced and varied diet. However, they are not the nutritional powerhouse they were once believed to be and come with some specific considerations. Their low-nutrient profile, high GI, and potential arsenic content mean they should not be a dietary staple, especially for young children. By choosing whole-grain, unflavored varieties and pairing them with healthy, satisfying toppings, rice cakes can be a convenient and versatile addition to a sensible eating plan. The key is to be mindful of what you're eating, read labels, and prioritize nutritional balance over simple convenience. For further reading, consult dietary guidelines from a trusted source like the Academy of Nutrition and Dietetics.

How to Reduce Arsenic Exposure When Cooking Rice

For those who regularly consume rice, a simple cooking method can significantly reduce arsenic levels:

Soak the rice overnight in a large volume of water.
Rinse thoroughly before cooking.
Cook using a ratio of 5 parts water to 1 part rice.
Drain the excess water and serve. This can remove over half of the arsenic content.

Frequently Asked Questions

Rice cakes are low in calories but also low in nutrients like fiber and protein, which are key for feeling full. Overeating them or adding high-calorie toppings can lead to weight gain. For best results, pair them with satiating toppings and eat them in moderation.

People with diabetes should be cautious. Plain rice cakes have a high glycemic index and can cause blood sugar levels to rise quickly. To mitigate this effect, pair them with protein, healthy fats, or fiber, such as nut butter or avocado.

Rice cakes pose a choking hazard for young children, especially thicker varieties. Additionally, small children have higher proportional exposure to heavy metals like arsenic, which rice can contain.

From a nutritional standpoint, brown rice cakes contain more fiber and micronutrients. However, brown rice also tends to accumulate higher levels of arsenic. Both are high-GI foods, but brown rice has a slightly lower impact.

Arsenic is naturally present in rice due to environmental factors. Therefore, virtually all rice cakes contain some level of arsenic. A varied diet is the best way to minimize exposure.

Enhance the nutritional value by adding toppings rich in protein, fat, and fiber. Examples include nut butter with banana, hummus with vegetables, or avocado with a hard-boiled egg.

Flavored rice cakes should be consumed sparingly. They often contain high levels of added sugar and sodium, which detract from their potential health benefits.

For best freshness and texture, store rice cakes in a cool, dry place. After opening, keep them in an airtight container to prevent them from becoming stale.