Calories in Rice Cakes: Nutrition Facts & Serving Sizes
Per 1 cubic inch (4g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Rice cakes contain 392 calories per 100g, with 81.1g of carbs, 7.1g of protein, and 4.3g of fat. While the per-100g calorie figure looks high, individual rice cakes are very light, typically around 9-10g each, meaning a single cake has only about 35-40 calories. This low per-piece calorie count makes rice cakes a popular snack for people managing their intake. They provide 131mg of magnesium, 428mg of potassium, and 360mg of phosphorus per 100g, making them surprisingly well-rounded for a plain grain snack. They also offer 7.8mg of niacin per 100g. Rice cakes are low in fat and deliver a satisfying crunch, though their fiber content at 4.2g per 100g is moderate.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cubic inch (4g) | 16.5 | 0.3g | 3.4g | 0.2g | 0.2g |
| 100g | 392 | 7.1g | 81.1g | 4.3g | 4.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 392 | 20% |
| Protein | 7.1g | 14% |
| Total Fat | 4.3g | 6% |
| Saturated Fat | 0.9g | 5% |
| Total Carbohydrates | 81.1g | 29% |
| Dietary Fiber | 4.2g | 15% |
| Sugars | 0.9g | 2% |
| Sodium | 71mg | 3% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.9g | 0% |
| Calcium | 11mg | 1% |
| Iron | 1.5mg | 8% |
| Potassium | 428mg | 9% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 131mg | 31% |
| Phosphorus | 360mg | 29% |
| Zinc | 3mg | 27% |
| Selenium | 24.6mcg | 45% |
| Folate | 21mcg | 5% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 7.8mg | 49% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Rice Cakes
Rice cakes are often misunderstood because the per-100g calorie number (392) looks high, but each individual cake weighs only about 9-10g. That puts a single rice cake at roughly 35-40 calories, which is why they have a strong reputation as a low-calorie snack.
What is often overlooked is the mineral profile. Rice cakes contain 131mg of magnesium per 100g, which is notably high. Magnesium supports over 300 enzymatic reactions in the body, including muscle contraction, protein synthesis, and energy production. It's a mineral many active people are deficient in.
Potassium at 428mg per 100g and phosphorus at 360mg per 100g further support muscle function and bone health. The 7.8mg of niacin per 100g contributes to energy metabolism and DNA repair.
Rice cakes are a versatile base for building higher-protein snacks. Topped with peanut butter and banana, cottage cheese and berries, or smoked salmon and avocado, they become a balanced snack with controlled calories. They are low in sodium at 71mg per 100g, making them a good fit for anyone watching salt intake.
Dietary Considerations
Rice cakes are naturally gluten-free (plain versions), vegan, vegetarian, and dairy-free. They are not keto-friendly due to the high carbohydrate content of 81.1g per 100g. Good for weight loss when used as a low-calorie base snack instead of higher-calorie crackers or chips. Low in sodium at 71mg per 100g. Paleo-friendly. No common allergens in plain versions. Always check flavored varieties, which may contain added sugar, artificial flavoring, or gluten-containing ingredients.
Daily Intake (100g)
100g of rice cake provides 20% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a rice cake?
One plain rice cake (approximately 9-10g) contains about 35-40 calories. Per 100g, rice cakes have 392 calories. The low individual weight is why they are popular as a low-calorie snack.
Are rice cakes good for weight loss?
Rice cakes can support weight loss as a lower-calorie alternative to chips or crackers. However, they have limited protein and fiber per piece, so pairing them with protein toppings like peanut butter or cottage cheese makes them more filling.
How much protein is in rice cakes?
Rice cakes contain 7.1g of protein per 100g. A single 9g rice cake provides about 0.6g of protein. They are not a significant protein source on their own.
Are rice cakes gluten-free?
Plain rice cakes made from rice alone are naturally gluten-free. Flavored varieties or those manufactured in shared facilities may contain gluten. Look for a certified gluten-free label if celiac disease or gluten sensitivity is a concern.
Are rice cakes healthy?
Rice cakes are a low-calorie, low-sodium snack with decent mineral content. They lack protein and fiber when eaten alone, but they make a solid base for nutrient-dense toppings. They are better than potato chips as a snack option when cutting calories.
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