Understanding Processed Foods: Are Rice Cakes Considered Processed Food?

October 7, 2025 •

5 min read

Once a popular 'diet' food, rice cakes have a complex nutritional story. The answer to are rice cakes considered processed food? is a definitive yes, but the degree of processing and overall health impact depend heavily on the specific product.

Quick Summary

Rice cakes are processed, manufactured under high heat and pressure, which alters the grain's natural state. The extent of processing and overall nutritional profile vary significantly between plain and flavored varieties, with additives affecting health value.

Key Points

Categorized as Processed Food: Rice cakes are classified as processed due to their industrial manufacturing process involving high heat and pressure.
Brown vs. White: Brown rice cakes are slightly more nutritious due to the use of whole grains, but the puffing process still reduces their overall nutrient content compared to the whole grain itself.
High Glycemic Index: Rice cakes, especially those made from white rice, have a high glycemic index, which can cause a rapid spike in blood sugar.
Flavored Varieties are Ultra-Processed: Heavily flavored rice cakes often contain added sugars, salt, and artificial additives, moving them into the ultra-processed food category.
Best with Nutrient-Dense Toppings: To mitigate their low fiber and protein content, rice cakes should be paired with healthy fats or protein sources like nut butter, hummus, or avocado.
Inorganic Arsenic Concerns: Like other rice-based products, rice cakes may contain low levels of inorganic arsenic, which is a consideration, especially for frequent consumption.

What defines a processed food?

To understand the nature of rice cakes, it's essential to define what constitutes a processed food. According to the NOVA food classification system, foods are categorized by their level of processing.

Levels of food processing:

Unprocessed or Minimally Processed: Foods directly from nature, such as fruits, vegetables, nuts, and fresh meat, that have been altered minimally (e.g., freezing, drying, or grinding) without adding extra substances.
Processed Culinary Ingredients: Substances like oils, sugars, and salt derived from unprocessed foods, used for seasoning or cooking.
Processed Foods: Products made by adding salt, sugar, or other substances to minimally processed foods. Examples include canned vegetables, cheeses, and freshly made bread.
Ultra-Processed Foods (UPF): These products undergo extensive manufacturing and often contain ingredients not typically used in home cooking, such as preservatives, artificial flavors, and added sugars. UPFs include snacks like chips, sugary drinks, and packaged cookies.

Given the industrial manufacturing process that puffs and binds the grains, rice cakes fall into at least the "processed" category, with many flavored varieties fitting the "ultra-processed" classification.

The manufacturing process: From grain to cake

So, how are rice cakes made? The process involves turning simple rice grains into a light, crunchy snack through the application of intense heat and pressure.

The chosen rice (brown or white) is pre-soaked to achieve the right moisture content.
The moist rice is fed into a machine with a heated mold.
High heat (up to 230°C) and pressure (1.3-1.5MPa) are applied for a short time.
The pressure is suddenly released, causing the water in the grains to vaporize and the rice to "pop," expanding to fill the mold.
For flavored varieties, the formed cakes are then sprayed or tumbled with seasonings, which may contain high levels of sodium, sugar, or artificial additives.
The cakes are then dried, packaged, and sealed for distribution, giving them a long shelf life.

This manufacturing method, especially the high heat, significantly strips the grain of much of its original nutritional value, such as antioxidants, protein, and fiber.

Brown vs. White Rice Cakes: A nutritional comparison

While brown rice cakes are often marketed as a healthier alternative, the processing method still diminishes their overall nutrient density. Here’s a breakdown of the differences.


Feature	Plain White Rice Cake	Plain Brown Rice Cake
Processing Level	Processed (using refined white rice)	Processed (using whole grain brown rice)
Core Ingredients	Refined white rice, sometimes salt	Whole grain brown rice, sometimes salt
Fiber Content	Minimal to none, as the bran and germ are removed during refining	Slightly more than white rice cakes due to the whole grain content, but still minimal
Nutrient Density	Low, with most nutrients removed during refining	Slightly higher than white, but much is lost during the puffing process
Glycemic Index (GI)	High (approx. 70-90), causing a quick blood sugar spike	High, but slightly lower than white rice cakes due to the minor fiber content
Arsenic Levels	Can contain low levels of inorganic arsenic, a concern with any rice-based product	Similar risk of inorganic arsenic content as with other rice products
Best Paired With	Protein and fiber-rich toppings to manage blood sugar	Protein and fiber-rich toppings to manage blood sugar

The impact on your diet

Plain rice cakes can be part of a balanced diet, but their nutritional limitations mean they should not be a dietary staple. Because they offer minimal protein and fiber, they are not very satiating and can lead to overconsumption. For individuals monitoring their blood sugar, the high glycemic index is a significant consideration, making it crucial to pair them with healthy fats and protein to slow digestion.

Here's how to make rice cakes work for you:

Enhance them with healthy toppings. Instead of eating them plain, use rice cakes as a vehicle for more nutritious foods. Top them with avocado, nut butter, hummus, or cottage cheese.
Watch the flavorings. Always check the ingredient list for flavored varieties. Many are loaded with added sugars, excess sodium, and artificial ingredients that classify them as ultra-processed.
Moderation is key. Don't rely on rice cakes as a free-for-all, low-calorie snack. Be mindful of portion sizes to avoid consuming excess calories from multiple servings.

Healthy alternatives for a satisfying crunch

If you're looking for a crunchy snack that offers more nutritional value, several alternatives can be just as satisfying.

Air-popped popcorn: A whole grain with fiber, particularly if lightly seasoned.
Whole-grain crackers: Check the label for 100% whole grain content and pair with a nutrient-dense dip.
Nuts and seeds: Provide healthy fats, protein, and fiber for sustained energy.
Vegetable sticks with dip: Carrots, cucumbers, and bell peppers with hummus offer vitamins, minerals, and fiber.

Conclusion: Navigating processed choices

In conclusion, while rice cakes are indeed considered a processed food, particularly due to their manufacturing method, not all are created equal. The healthfulness of a rice cake depends on the specific type and how it is consumed. By choosing plain, whole-grain brown rice varieties and pairing them with nutrient-rich toppings, you can minimize the downsides of their high glycemic index and limited nutritional value. However, heavily flavored versions with numerous additives often fall into the ultra-processed category and are less beneficial. Making informed choices about ingredients, toppings, and portion size is key to integrating rice cakes into a healthy and balanced diet. For more comprehensive nutritional information, consider exploring reputable health resources like Healthline.com.

Rice cakes in perspective

Beyond the black-and-white of 'processed' versus 'whole', understanding the spectrum of food processing is key to maintaining a healthy diet. Minimally processed foods generally offer better nutritional profiles, but not all processed foods are inherently 'bad'. For many, the convenience of a snack like a rice cake is a trade-off that can fit into a healthy lifestyle, as long as it is balanced with whole, nutrient-dense options. The ultimate goal is to make conscious decisions about what we consume and how it impacts our overall well-being. Ultimately, context matters more than the food itself when it comes to healthy eating.

Frequently Asked Questions

Rice cakes are low in calories but also low in protein and fiber, so they offer little satiety on their own. For weight loss, it's best to pair them with nutrient-rich toppings like nut butter or avocado to stay full and get more nutritional value.

Plain rice cakes have very little to no sugar. However, many flavored varieties, particularly sweet options like caramel or chocolate, have added sugars and flavorings. It is important to check the nutrition label carefully.

Yes, but with caution and in moderation. Because rice cakes have a high glycemic index, they can cause blood sugar spikes. It is recommended to stick to one serving and pair it with a source of protein and fat to help reduce this effect.

Brown rice cakes are generally a slightly healthier choice than white rice cakes because they use whole grains. However, the high-heat puffing process reduces their nutrient and antioxidant content. They are not necessarily a 'health food' on their own.

Processed foods are altered from their natural state, often with added salt or sugar (e.g., canned beans). Ultra-processed foods are heavily manufactured with multiple added ingredients like artificial flavors and preservatives, which is a category many flavored rice cakes fall into.

Healthier alternatives include air-popped popcorn, whole-grain crackers, nuts, seeds, or vegetable sticks paired with hummus or other healthy dips. These options generally provide more fiber and nutrients.

Low levels of inorganic arsenic can be found in rice cakes and other rice-based products. This is a general concern with rice, and moderation is key, especially when considering consumption by children.