Rice cakes for weight loss have been a diet staple for decades — but do they actually help with weight loss, or are they just glorified cardboard? In this guide, we cover the real nutrition facts, whether rice cakes are good for weight loss, and rank the best brands on the market right now, from Quaker to Drizzilicious to Lundberg.
Quick Verdict
| Calories per rice cake | 35–45 kcal (plain, one standard cake) |
| Are they good for weight loss? | Yes — as a low-calorie swap, not a magic food |
| Biggest downside | High glycemic index — can spike blood sugar |
| Best for | Low-calorie snacking, replacing crackers or bread |
| Best brand overall | Lundberg (cleanest ingredients) |
| Best flavored | Drizzilicious (chocolate & caramel) |
| Gluten-free? | Yes — most plain rice cakes are naturally gluten-free |
👉 Want the recipe? Jump to the Homemade Rice Cakes Recipe
Are Rice Cakes for Weight Loss Actually Effective?
Rice cakes are one of the most popular low-calorie snack swaps — and for good reason. A single plain rice cake contains just 35 to 45 calories, compared to around 130 calories for a slice of bread or 150+ for a serving of crackers. That calorie gap adds up quickly if you’re using rice cakes to replace higher-calorie foods throughout the day.
Where rice cakes help:
- Replacing bread or crackers as a base for toppings
- Satisfying the crunch craving without the fat of chips
- Keeping snack calories low between meals
Where rice cakes fall short:
The main issue is their glycemic index (GI). Plain rice cakes score around 82 on the GI scale — that’s high. A high-GI food causes a quicker spike in blood sugar, which can be followed by a crash that leaves you hungry again faster. This is why many people report feeling hungry again 30–45 minutes after eating plain rice cakes.
The fix: Always pair rice cakes with protein or healthy fat — nut butter, cottage cheese, avocado, hummus — to slow digestion and keep you fuller longer. On their own, they’re a low-calorie option. Paired with protein, they become a genuinely satisfying snack.
Bottom line: Rice cakes are a useful tool for weight loss when used as a low-calorie swap, not eaten alone. They won’t suppress appetite the way high-protein gelatin-based snacks do, but they’re an effective way to cut calories from bread and crackers.
Rice Cakes Calories & Nutrition Facts
Here’s the full nutrition breakdown for a standard plain rice cake (one cake, ~9g):
| Nutrient | Amount |
|---|---|
| Calories | 35–45 kcal |
| Carbohydrates | 7–8g |
| Protein | 0.7–1g |
| Fat | 0.3g |
| Fiber | 0.3g |
| Sodium | 20–30mg (plain) |
| Glycemic Index | ~82 (high) |
Flavored rice cakes (caramel, chocolate, cinnamon) typically add 10–20 calories per cake and 2–4g of sugar. They remain a lower-calorie option than most packaged snacks, but the added sugar reduces their suitability for blood sugar management.
Low-calorie rice cakes vs. common snack alternatives:
| Snack | Calories per serving |
|---|---|
| Plain rice cake (1) | 35–45 kcal |
| Rice crackers (7 crackers) | 70 kcal |
| Bread slice (1) | 80–130 kcal |
| Crackers (6 Ritz) | 79 kcal |
| Tortilla chips (10 chips) | 140 kcal |
| Pretzels (1oz) | 110 kcal |
For more low-calorie snack comparisons, see our low-calorie food list.
Are Rice Cakes Healthy? The Honest Answer
Yes — with caveats. Rice cakes aren’t a nutritional powerhouse, but they’re also not the empty-calorie trap some nutritionists suggest. Here’s the honest picture:
What they have going for them:
- Very low in calories and fat
- Naturally gluten-free (most varieties)
- No artificial preservatives in clean-label brands
- Versatile base for nutrient-dense toppings
What they’re missing:
- Almost no protein (under 1g per cake)
- Very low fiber (under 0.5g per cake)
- High glycemic index — poor choice for diabetics or insulin-resistant individuals
- Flavored versions often contain added sugars and artificial flavors
Who should be cautious: People managing blood sugar (diabetes, pre-diabetes, or insulin resistance) should be careful with rice cakes due to their high GI. Better options in that case include seed crackers, oat cakes, or protein-based snacks.
Who they work well for: Anyone reducing calorie intake who needs a satisfying crunch without the fat of chips or the calories of bread. Used as a vehicle for protein and fat toppings (see section below), rice cakes are a legitimately useful diet food.
Best Rice Cake Brands Ranked (2025)
1. Lundberg — Best Overall
Lundberg makes organic brown rice cakes with minimal ingredients: whole grain brown rice and salt. No artificial additives, non-GMO verified, and available in multiple flavors. The lightly salted variety is the cleanest option on the market for anyone focused on ingredient quality.
- Best for: Clean eating, organic preference
- Trending: +10% on Google Trends
- Flavors: Lightly salted, sesame, brown rice, caramel
2. Drizzilicious — Best Flavored Rice Cakes
Drizzilicious is currently the #1 most-searched rice cake brand on Google Trends — and for good reason. Their rice cakes are drizzled with real chocolate, caramel, or yogurt coating, making them the closest thing to a treat that still qualifies as a light snack. The mini size (Drizzilicious mini rice cakes) is particularly popular and widely available at Costco.
- Best for: Satisfying sweet cravings without a full dessert
- Trending: Volume index 100 (most searched brand right now)
- Where to buy: Costco, Target, Amazon
- Popular flavors: Dark chocolate, milk chocolate caramel, birthday cake
For a full flavor ranking, see our Drizzilicious rice cakes review →
3. Quaker — Best Mainstream Option
Quaker rice cakes are the most widely available brand and a reliable go-to. Their range covers everything from plain lightly salted to caramel corn, apple cinnamon, and chocolate. Quaker also offers a “mini” format that works well for portion control.
- Best for: Variety, availability, budget
- Popular flavors: Caramel corn, apple cinnamon, chocolate, everything
- Note: Some flavored varieties contain more sugar than competitors — check labels
Best Quaker Rice Cakes by Flavor:
- Quaker Caramel Rice Cakes — sweet, low-calorie dessert swap (trending +9%)
- Quaker Apple Cinnamon Rice Cakes — popular breakfast option (trending +30%)
- Quaker Chocolate Rice Cakes — satisfies chocolate cravings at ~60 kcal per cake (trending +20%)
4. Kallo — Best UK Brand
Kallo is the leading rice cake brand in the UK, known for organic and wholefood options. Their beetroot and balsamic variety (trending +40% in UK searches) is one of the most distinctive flavored rice cakes available. Available at Tesco, Aldi, and Lidl across the UK.
- Best for: UK shoppers, unique flavors
- Trending: +10% overall, beetroot variety +40%
- Where to buy: Tesco, Aldi, Lidl, Waitrose
UK options worth mentioning:
- Marmite rice cakes — trending +60% in the UK, available at most supermarkets
- Aldi rice cakes — trending +20%, budget-friendly own-brand option
- Lidl rice cakes — trending +50%, comparable quality at lower price
5. Table of Plenty — Best Australian Brand
Table of Plenty offers a range of flavored and wholegrain rice cakes with clean ingredients and no artificial colors or flavors. Increasingly available internationally.
What to Put on Rice Cakes: 15 Healthy Topping Ideas
The key to making rice cakes actually filling is pairing them with protein or healthy fat. Here are 15 topping ideas organized by goal:
For weight loss (high protein, low calorie)
- Cottage cheese + cucumber slices — high protein, very low calorie
- Tuna + a squeeze of lemon — filling, zero prep
- Hard-boiled egg slices + mustard — protein-packed
- Turkey slice + avocado — satisfying and nutrient-dense
- Greek yogurt + berries — works as a sweet snack
For a quick energy boost
- Almond butter + banana slices — carb + healthy fat combo
- Peanut butter + honey — quick pre-workout snack
- Hummus + roasted red pepper — fiber and protein
- Cream cheese + smoked salmon — omega-3 rich
For a sweet treat (low sugar)
- Dark chocolate spread + sea salt — satisfies cravings
- Ricotta + cinnamon + a drizzle of honey — feels indulgent, low calorie
- Mashed avocado + chili flakes — works sweet or savory
- Nut butter + sliced apple — fiber + healthy fat
For meal prep / lunch
- Smashed chickpeas + lemon + herbs — vegan protein
- Whipped feta + cherry tomatoes — Mediterranean style
For a dedicated article on this topic, see our full guide: what to put on rice cakes
Print
Simple Homemade Rice Cakes → Rice Cakes for Weight Loss (Easy 4-Ingredient Recipe)
- Total Time: 15 min
- Yield: 12 rice cakes 1x
- Diet: Low Calorie
Description
Low-calorie rice cakes made with just 4 ingredients — only 38 calories each. Pan-fry for crispy or steam for chewy. The perfect healthy snack base.
Ingredients
- 2 cups cooked short-grain rice (still warm)
- 1 tablespoon rice vinegar
- ½ teaspoon salt
- 1 tablespoon sesame oil (optional, for pan-frying)
Instructions
- Place warm cooked rice in a large bowl. Add rice vinegar and salt.
- Mash the rice with a fork or potato masher until sticky and partially smooth. Some texture is fine.
- Wet your hands to prevent sticking. Take about 2 tablespoons of rice and press firmly into a flat round shape, about ½ inch thick.
- Place shaped rice cakes on a parchment-lined tray.
- For crispy rice cakes: heat sesame oil in a non-stick pan over medium heat. Pan-fry each cake for 2–3 minutes per side until golden brown.
- For chewy rice cakes: steam the shaped cakes for 5 minutes and serve with sauce.
Notes
Store in the fridge for up to 3 days in an airtight container. Reheat in a pan for best results — avoid microwave as it makes them soft. For extra flavor, add a pinch of garlic powder or sesame seeds before shaping.
- Prep Time: 5 min
- Cook Time: 10 min
- Category: Snack
- Method: Pan-Frying
- Cuisine: Asian
Nutrition
- Serving Size: 1 rice cake
- Calories: 45
- Sugar: 0g
- Sodium: 98mg
- Fat: 1g
- Saturated Fat: 0g
- Unsaturated Fat: 1g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 0g
- Protein: 1g
- Cholesterol: 0mg
Keywords: rice cakes, homemade rice cakes, crispy rice cakes, how to make rice cakes, easy rice cake recipe
Protein Rice Cakes: Best High-Protein Options
Standard rice cakes contain less than 1g of protein per cake — which is why they don’t keep you full on their own. But “protein rice cakes” are a growing category (+4% trending) with several options worth knowing:
Option 1 — Buy protein rice cakes Brands like NutriWise and several fitness-focused brands now offer rice cakes with added pea protein or whey protein. These typically contain 3–5g of protein per cake and are available on Amazon and in supplement stores.
Option 2 — DIY protein rice cakes The easiest hack: top any plain rice cake with 2 tbsp cottage cheese (14g protein per 100g) or 1 tbsp peanut butter (4g protein). You’ve just turned a 1g protein snack into a 5–8g protein snack with zero extra effort.
Option 3 — Brown rice cakes vs. white rice cakes Brown rice cakes (Lundberg is the best example) contain slightly more protein and significantly more fiber than white rice varieties. If protein and fiber are priorities, always choose brown rice.
Are Rice Cakes Gluten-Free?
Yes — plain rice cakes are naturally gluten-free. Rice contains no gluten, and most plain rice cakes are produced without wheat-containing ingredients.
However, watch out for:
- Cross-contamination — some facilities process wheat and rice on the same equipment. Always look for a certified gluten-free label if you have celiac disease.
- Flavored varieties — some flavorings (soy sauce flavoring, certain “everything” seasonings) may contain gluten. Check the label.
- Marmite rice cakes — Marmite contains barley, which contains gluten. Not suitable for celiac.
Best certified gluten-free brands: Lundberg (labeled GF), Quaker (select varieties labeled GF), Kallo (most varieties GF certified).
Frequently Asked Questions About Rice Cakes
Are rice cakes good for weight loss?
Yes — as a low-calorie swap for bread or crackers. One rice cake has 35–45 calories vs. 80–130 for a slice of bread. The key is pairing them with protein or fat to prevent blood sugar spikes and stay full longer.
How many calories are in a rice cake?
A plain rice cake has 35–45 calories. Flavored varieties (caramel, chocolate, cinnamon) typically have 50–60 calories per cake. Mini rice cakes are roughly half that.
Are rice cakes healthier than bread?
For calorie count: yes. For nutrition: not necessarily. Bread (especially whole grain) contains more fiber, protein, and micronutrients. Rice cakes win on calories, bread wins on nutrition density.
Do rice cakes have carbs?
Yes — around 7–8g of carbs per plain rice cake. They are not a low-carb food. For truly low-carb snacking, seed crackers or cucumber slices are better alternatives.
What are the best rice cake brands?
Lundberg for clean ingredients and organic options, Drizzilicious for flavored/treat-style cakes, and Quaker for variety and availability. In the UK, Kallo is the top choice.
Are rice cakes gluten-free?
Most plain rice cakes are naturally gluten-free. Look for a certified GF label if you have celiac disease, especially with flavored varieties
The Bottom Line on Rice Cakes for Weight Loss
Rice cakes for weight loss work best as a low-calorie swap for bread or crackers — not as a standalone diet food. At 35–45 calories each, they’re one of the lightest snack options available. The key is always pairing them with protein or healthy fat to avoid blood sugar spikes and stay full longer.
Whether you go for plain Lundberg, flavored Drizzilicious, or classic Quaker, rice cakes are a genuinely useful tool in a weight loss routine — as long as your expectations are realistic.