For anyone monitoring their calorie intake, understanding the nutritional value of popular snacks is crucial. A simple combination of rice cakes and cream cheese can be a convenient choice, but the total calorie count is influenced by several factors. By breaking down the components and exploring various options, one can enjoy this snack while staying on track with their dietary goals.
Breaking Down the Calories
To determine the total calorie count, we must analyze the individual parts: the rice cakes and the cream cheese. The values can vary slightly by brand, but we can establish a reliable baseline based on common nutritional data.
- Plain Rice Cake: On average, a standard plain rice cake contains around 35 calories.
- Regular Cream Cheese: A single tablespoon (14.5 grams) of regular cream cheese contains approximately 50 calories.
With these figures, the standard calculation is straightforward:
- Total Calories: (2 rice cakes x 35 calories/cake) + (2 tablespoons cream cheese x 50 calories/tbsp) = 70 + 100 = 170 calories.
This assumes a typical serving, but portion size is highly subjective, and the amount of cream cheese can easily change the final number.
Factors That Influence the Total Calorie Count
Your total caloric intake is not set in stone, as several variables come into play with this simple snack.
Type of Rice Cake
- Brown vs. White: Most standard rice cakes, whether brown or white, hover around the 35-40 calorie mark. However, some flavored varieties can contain added sugars and thus more calories.
- Flavored Rice Cakes: Brands like Quaker offer options such as caramel or white cheddar, which can increase the calorie count per cake to 50-60 calories.
Type of Cream Cheese
- Regular vs. Whipped: Whipped cream cheese is aerated, meaning it has fewer calories per tablespoon. A tablespoon of whipped cream cheese typically has closer to 35 calories, a significant reduction from the regular version.
- Low-Fat/Neufchâtel: A tablespoon of low-fat cream cheese also reduces the calorie load compared to regular, full-fat versions.
- Flavored Cream Cheese: Similar to rice cakes, sweetened or flavored cream cheeses (e.g., strawberry, brown sugar) can add substantial calories and sugar.
Portion Size
- This is perhaps the most significant variable. Spreading more or less cream cheese directly impacts the final calorie count. For example, using only one tablespoon of cream cheese on two rice cakes brings the total down to approximately 120 calories.
Nutritional Comparison
To highlight the impact of different choices, consider this comparison table for two rice cakes with various cream cheese combinations.
| Item | 2 Plain Rice Cakes + 2 tbsp Regular Cream Cheese | 2 Plain Rice Cakes + 2 tbsp Whipped Cream Cheese | 2 Brown Rice Cakes + 2 tbsp Low-Fat Cream Cheese |
|---|---|---|---|
| Calories | ~170 kcal | ~140 kcal | ~140 kcal |
| Fat | ~10.5g | ~9g | ~8.5g |
| Saturated Fat | ~6.5g | ~6g | ~5.5g |
| Carbs | ~16g | ~15g | ~16g |
| Protein | ~2g | ~2g | ~3g |
Making It a More Balanced Snack
Plain rice cakes and cream cheese are not particularly rich in fiber or protein. The combination is primarily carbohydrates and fats. To create a more satisfying and nutritious snack, consider adding other toppings:
- Add Fruit: Sliced strawberries or banana with a sprinkle of cinnamon can add fiber and vitamins.
- Include Lean Protein: A thin slice of smoked salmon or deli turkey on top can provide protein and make the snack more filling.
- Swap for a Nut Butter: Replacing cream cheese with a nut butter like almond or peanut butter adds protein and healthy fats. Just be mindful of the portion size, as nut butters are also calorie-dense.
- Go Savory with Veggies: For a savory twist, top with cucumber slices and everything bagel seasoning for minimal added calories.
- Choose Whole Grains: Opting for whole-grain brown rice cakes adds a small amount of fiber compared to white rice cakes, aiding with satiety.
Conclusion
In short, two plain rice cakes with two tablespoons of regular cream cheese will contain around 170 calories. However, this is a starting point, and the final total depends heavily on your choices. Switching to whipped or low-fat cream cheese or simply using less of it can reduce the calorie count. For a more balanced and filling snack, consider adding lean protein or fiber-rich fruits and vegetables. Being mindful of these variables allows for greater control over your nutritional intake, ensuring this versatile snack fits into any healthy eating plan. For more general information about the health benefits and drawbacks of rice cakes, you can consult a source like Healthline or WebMD.
