How Often Can You Eat Rice Cakes?

December 27, 2025 •

3 min read

Rice cakes became a popular low-fat snack during the 1990s, but their health benefits are still debated. While low in calories, these puffed rice discs also offer minimal fiber and protein, which can affect their overall health impact. Knowing how often you can eat rice cakes depends on your individual health needs and how you choose to eat them.

Quick Summary

This guide explains the nutritional pros and cons of rice cakes, exploring their impact on blood sugar, and offering tips for pairing them with other foods for a balanced diet. It breaks down how to determine the right frequency for your dietary goals.

Key Points

Moderate Intake: Eating rice cakes a few times a week is generally fine for most people, but they should not be a daily dietary staple due to their low nutrient density.
Choose Whole Grain: Opt for whole-grain brown rice cakes over white rice varieties for a slight increase in fiber, vitamins, and minerals.
Balance Your Snack: Always pair rice cakes with a source of protein and healthy fat, like nut butter, hummus, or avocado, to prevent rapid blood sugar spikes.
Watch for Added Sugar: Flavored rice cakes often contain added sugars and should be limited. It's healthier to add your own natural toppings.
Listen to Your Body: If rice cakes don't keep you full, consider more nutrient-dense alternatives like nuts, seeds, or yogurt to better satisfy hunger.

The Nutritional Profile of a Rice Cake

Most standard, plain rice cakes are essentially just air and processed rice, meaning they lack significant nutritional value. One plain brown rice cake (about 9 grams) contains approximately 35 calories and 7 grams of carbohydrates, with less than one gram each of protein and fiber. The puffing process used to create them can also reduce the rice's antioxidant content. Flavored versions, such as chocolate or caramel, often contain added sugars and other ingredients that further diminish their health benefits.

Whole Grain vs. White Rice Cakes

Not all rice cakes are created equal. Opting for whole-grain brown rice cakes can provide slightly more nutritional value, including a small amount of manganese, magnesium, and B vitamins. Diets rich in whole grains are linked to a lower risk of chronic diseases. In contrast, white rice cakes are made from refined grains and are stripped of most nutrients during processing. Therefore, if you do choose to eat rice cakes, whole-grain brown rice is the better option.

The Problem with Eating Rice Cakes Alone

While low in calories, a key drawback of eating rice cakes on their own is their high glycemic index (GI), which can cause blood sugar levels to spike rapidly. This effect is particularly important for individuals with diabetes to monitor. The quick digestion and lack of fiber or protein means you'll likely feel hungry again soon after eating them, potentially leading to overeating later.

The Importance of Balanced Pairings

To counteract the rapid blood sugar spike, experts recommend pairing rice cakes with sources of protein and fiber. These nutrients help slow down digestion and provide more sustained energy. For example, instead of eating a plain rice cake, top it with:

Nut butter and sliced fruit
Avocado and a sprinkle of everything bagel seasoning
Hummus and chopped vegetables like cucumber or tomatoes
Cottage cheese and a drizzle of honey
Smoked salmon and cream cheese

How Often is 'Too Often'?

For most healthy individuals, eating rice cakes a few times a week as part of a varied diet is unlikely to cause harm, especially when paired with nutrient-dense toppings. However, eating them every day or in large quantities can displace more nutritious foods and lead to negative health outcomes. Relying too heavily on rice cakes can result in a diet lacking essential vitamins, minerals, and fiber, and may contribute to inflammation if the cakes are made from refined grains.

When to Consider Alternatives

If you find yourself reaching for rice cakes out of habit, or if you don't find them particularly satisfying, it may be time to consider other snack options. There are many healthy alternatives that offer more nutritional benefits and better satiety, such as:

Nuts and seeds
Yogurt with berries
Hard-boiled eggs
Vegetable sticks with a dip like guacamole or bean spread
A piece of fruit

Comparison Table: Rice Cakes vs. Whole-Grain Crackers

This table outlines the nutritional differences to consider when choosing a snack.


Feature	Plain Brown Rice Cake	Whole-Grain Cracker (e.g., Triscuits)
Calories (per 10g)	~35 kcal	~40-45 kcal (based on nutrition facts)
Fiber (per 10g)	~0.4g	~1g+
Protein (per 10g)	~0.7g	~1g+
Nutrient Density	Low, mostly empty carbs	Higher, contains more vitamins and minerals
Glycemic Impact	High, may spike blood sugar	Lower, fiber slows digestion
Satiety	Low, air-filled, not very filling	Higher, better for sustained fullness

Conclusion

In moderation, and especially when made from whole-grain brown rice and paired with healthy fats, proteins, and fibers, rice cakes can be a decent gluten-free and low-calorie snack option. However, they are not a nutritional powerhouse and should not be a dietary staple. Eating them too frequently or on their own can lead to blood sugar spikes and insufficient nutrient intake. For most people, a few times a week is a reasonable frequency. Ultimately, a balanced diet filled with a variety of whole foods is the healthiest approach, so don't be afraid to mix things up with more nutrient-dense alternatives.

Frequently Asked Questions

Rice cakes are low in calories and can be a component of a weight-loss diet. However, their low fiber and protein content means they may not keep you full for long, and if eaten alone, can cause blood sugar spikes. For better results, pair them with nutrient-rich toppings to improve satiety.

People with diabetes can eat rice cakes in moderation as part of a balanced diet. It is highly recommended to pair them with protein, fat, and fiber (such as nut butter, avocado, or vegetables) to slow digestion and prevent blood sugar spikes.

Most rice cakes made solely from rice are gluten-free, but it is important to read the label. Some varieties may contain other grains, like barley, that have gluten.

Overeating rice cakes, especially plain ones, can lead to minimal nutrient intake and potential blood sugar instability due to their high glycemic index. Relying too heavily on them can displace more nutritious foods in your diet.

Some of the healthiest toppings include nut butters, avocado, hummus, cottage cheese, smoked salmon, or sliced vegetables like cucumber and tomato. These pairings add essential protein and fiber.

Flavored rice cakes, such as those with chocolate or caramel, often contain added sugars and other processed ingredients. Plain rice cakes are a healthier option, especially when topped with natural, nutritious ingredients.

While low-calorie, rice cakes are often less nutrient-dense than whole-grain crackers. Ounce for ounce, rice cakes can have more calories than some whole-grain breads and crackers. Whole-grain crackers generally offer more fiber, protein, and sustained fullness.