Understanding Rice Cake Calories
Rice cakes are a staple for many on a weight-conscious diet, but not all are created equal. The biggest factor impacting the caloric content is the flavoring. A plain, lightly salted, or salt-free rice cake is typically the lowest in calories, while sweet or savory flavored varieties can have significantly more due to added sugars, oils, and other ingredients. For instance, a basic Quaker lightly salted rice cake comes in at about 35 calories, whereas a chocolate-flavored cake from the same brand can be 60 calories or more. To make the best choice, it's crucial to read nutrition labels carefully.
Why Plain is Best for Calorie Counting
When your primary goal is to minimize calorie intake, sticking to plain or lightly salted rice cakes is the most reliable strategy. These versions are straightforward: puffed rice and sometimes a touch of salt. This simplicity keeps the nutritional profile lean, and it also provides a neutral base for a variety of healthy toppings. This versatility is a key advantage, allowing you to control the calories and nutrients you add. For example, pairing a plain rice cake with a protein-rich topping like hummus or almond butter adds a feeling of fullness without excess calories from artificial flavorings.
Brand Breakdown: Top Low-Calorie Rice Cakes
Several brands consistently offer low-calorie options that are widely available. A comparison of these can help pinpoint the very lowest calorie rice cakes. Factors to consider include not just the per-cake calorie count, but also the ingredients, particularly if you are looking for whole-grain or organic options.
Quaker
Quaker is a market leader and offers some of the lowest calorie choices. Their Lightly Salted and Salt Free rice cakes are both listed at approximately 35 calories per cake. They are made with whole grain brown rice, offering a good base for a healthy snack. It's worth noting that Quaker also produces many flavored options, so reading the label is important to avoid higher-calorie choices.
Suzie's
Suzie's is another brand known for its thin rice cakes. Their Organic Thin Rice Puffed Cakes, particularly the corn variety, are a strong contender for the lowest calorie option, with some reportedly containing as few as 17 calories per slice. They emphasize simple, organic ingredients, appealing to those who prefer minimal processing.
Lundberg Family Farms
For those who prioritize organic and whole-grain products, Lundberg Family Farms is an excellent choice. Their Organic Thin Lightly Salted Brown Rice Cakes come in at about 50 calories for two cakes, or 25 calories per cake, making them a very low-calorie option. They also offer salt-free and brown rice varieties that are excellent low-calorie options, though some of their thicker, standard-sized cakes may have higher counts.
Comparison Table: Calories in Popular Rice Cakes
| Brand | Product | Serving Size | Calories (per cake) |
|---|---|---|---|
| Suzie's | Organic Thin Rice Puffed Cakes (Corn) | 1 slice | ~17 calories |
| Lundberg Family Farms | Organic Thin Lightly Salted Brown Rice Cakes | 1 cake (2 cakes per 50 cal) | 25 calories (estimated) |
| Quaker | Lightly Salted Rice Cakes | 1 cake | 35 calories |
| Quaker | Salt Free Rice Cakes | 1 cake | 35 calories |
| Fit&Active | Lightly Salted Rice Cakes | 1 cake | 40 calories |
| Publix | Fat Free, Salt Free Rice Cakes | 1 cake | 40 calories |
The Role of Whole Grains
While pursuing the lowest calorie options, it's also worth considering the source of the rice. Brown rice cakes offer the added benefit of whole grains, which provide fiber and other nutrients that white rice lacks. The fiber content, though minimal, can contribute to a feeling of fullness and support digestive health. The takeaway is that a brown rice cake is often a slightly more nutritious choice than a white rice cake, even if the calorie count is similar.
How to Create a Filling Low-Calorie Snack
To maximize satisfaction from low-calorie rice cakes, pairing them with other nutrient-dense foods is essential. Here are some quick ideas:
- Avocado and seasoning: Mash a small amount of avocado, spread it on the rice cake, and sprinkle with black pepper or 'Everything but the Bagel' seasoning for a savory treat.
- Nut butter and fruit: A thin layer of peanut or almond butter topped with sliced banana or berries provides a balanced mix of carbs, fat, and protein.
- Ricotta and berries: A spread of ricotta cheese with fresh berries offers a creamy, sweet, and protein-packed option.
- Hummus and cucumber: A spoonful of hummus with a slice of cucumber is a simple, savory, and hydrating combination.
Conclusion
For those seeking the lowest calorie rice cakes, plain, unflavored varieties are the clear winner. Brands like Suzie's and Lundberg Family Farms offer some of the most calorie-efficient options, with Quaker providing widely available, dependable low-calorie choices as well. While the calorie difference between brands might seem minimal, paying attention to ingredient lists, particularly avoiding added sugars and flavorings, ensures you're choosing the most mindful snack. Remember that plain rice cakes serve as a blank canvas, and by adding your own healthy toppings, you can create a satisfying and nutritious snack that fits perfectly into a calorie-controlled diet.
