Choosing Wisely: What is the healthiest type of rice cake?

November 4, 2025 •

2 min read

While a single plain brown rice cake typically has only around 35 calories, not all rice cakes are created equal. Discover what is the healthiest type of rice cake by exploring the key nutritional differences between ingredients and varieties to make smarter, more informed choices for your diet.

Quick Summary

This guide analyzes the nutritional differences between brown and white rice cakes, emphasizing key factors like fiber, sodium, and added ingredients to help you choose the most nutritious option.

Key Points

Go for Whole Grains: Plain brown rice cakes offer more fiber and micronutrients like manganese and niacin than their refined white rice counterparts.
Avoid Added Sugars and Salt: Flavored and salted rice cakes contain unnecessary additives. Stick to unsalted or low-sodium, plain brown rice varieties.
Boost with Toppings: Pair rice cakes with healthy fats and protein, such as avocado or nut butter, to increase satiety and stabilize blood sugar levels.
Consider Glycemic Index: The higher fiber content in brown rice cakes gives them a lower glycemic index, preventing the rapid blood sugar spikes associated with white rice cakes.
Always Read the Label: To ensure you're choosing the healthiest option, check the ingredients for whole grains and minimal additives.
Portion Control Matters: Even though rice cakes are low-calorie, consuming too many can still impact your overall diet and calorie goals.

Understanding the Basics: How Rice Cakes are Made

Rice cakes are a popular snack known for their light and crunchy texture. They are made by puffing rice grains under high heat and pressure, then pressing them into a cake shape. While this process results in a low-calorie product, the nutritional value largely depends on the type of rice used and any added ingredients.

Brown Rice vs. White Rice Cakes

The key difference in health benefits comes down to whether the rice cake is made from brown or white rice.

The Whole-Grain Advantage: Brown Rice Cakes

Brown rice is a whole grain that keeps its bran and germ, retaining important nutrients. Brown rice cakes are generally higher in fiber and micronutrients like manganese and niacin, and have a lower glycemic index compared to white rice cakes.

The Refined Option: White Rice Cakes

White rice is refined, losing much of its fiber and nutrients. White rice cakes offer minimal nutritional value beyond carbohydrates and have a higher glycemic index.

The Problem with Added Ingredients

Many flavored rice cakes include extra ingredients that can reduce their healthfulness. It's crucial to check labels for added salt, sugars, and artificial flavorings. Choosing low-sodium or unsalted options is recommended.

How to Enhance the Nutrition of Your Rice Cake

Plain rice cakes can be made more nutritious and satisfying by adding healthy toppings that include protein and healthy fats to help stabilize blood sugar.

Savory Topping Ideas:

Nut butter and banana
Mashed avocado
Hummus and sliced vegetables
Cottage cheese and tomato
Hard-boiled egg

Sweet Topping Ideas:

Greek yogurt and berries
Tahini and a drizzle of honey

Comparison: Plain Brown vs. Flavored Rice Cakes


Feature	Plain, Unsalted Brown Rice Cake	Sweet or Savory Flavored Rice Cake
Primary Ingredient	Whole-grain brown rice	Refined white rice, potentially with other grains
Fiber	Higher (around 0.4g per cake)	Lower (often negligible)
Sodium	Low or 0mg	Often high, due to added salt
Added Sugars	None	Often significant, from coatings or flavorings
Micronutrients	Good source of manganese, niacin	Lower
Glycemic Index	Lower	Higher
Best For	Weight management, blood sugar control, whole-grain intake	Occasional, less healthy treat

Conclusion

To determine what is the healthiest type of rice cake, plain, unsalted brown rice cakes are the top choice. They provide the benefits of whole grains without the added ingredients of flavored types. For a balanced snack, pair them with nutritious toppings rich in protein and healthy fats, such as nut butter or avocado. This enhances satiety and maximizes health benefits.

For additional nutritional details, refer to resources like this {Link: WebMD article https://www.webmd.com/diet/what-to-know-rice-cake-nutrition} on rice cake nutrition.

Frequently Asked Questions

Plain brown rice cakes can be a healthy part of a weight loss diet due to their low-calorie and low-fat nature. However, since they contain minimal fiber on their own, it's important to add toppings with protein and healthy fats to increase satiety and prevent overeating.

Most rice cakes made solely from rice are naturally gluten-free. However, some varieties can contain other grains like barley, so it's essential to always check the ingredient label if you have a gluten sensitivity or celiac disease.

Yes, brown rice cakes are generally considered healthier than white rice cakes. As a whole grain, brown rice retains more fiber, vitamins, and minerals, and has a lower glycemic index compared to white rice.

Healthy topping options include nut butter, mashed avocado, hummus, cottage cheese, sliced hard-boiled eggs, or Greek yogurt with berries. Pairing the rice cake with protein and fat is key to a balanced snack.

Because rice cakes are primarily a carbohydrate source, they can cause a rapid increase in blood sugar, particularly if made from white rice. Eating them with a source of protein and healthy fat can help blunt this blood sugar response.

Eating plain, unsalted brown rice cakes every day as part of a balanced diet is generally fine, especially when paired with nutritious toppings. However, solely relying on rice cakes without adding other nutrient-dense foods can lead to a diet lacking in essential vitamins and minerals.

Look for labels that specify "whole grain brown rice" and avoid those with long ingredient lists. Opt for unsalted or low-sodium versions, and steer clear of varieties with added sugar or artificial flavorings.

Flavored rice cakes, such as caramel or white cheddar, are typically less healthy than plain ones. They often contain high amounts of added sugar and salt, which provide empty calories and negate the potential health benefits.