Rice Cakes Are Getting a Rebrand - and RDs Say the Hype Is Well-Deserved

Rice cakes are the latest old school "diet" foods currently experiencing a major popularity resurgence. Following in the footsteps of cottage cheese, they're the current TikTok darling. But, aren't they kind of bland? And are they even really that healthy of an option? Spoiler alert: They can in fact be the perfect canvas for a well-rounded, nutritious snack. It's all in how you zhuzh them up.

"Rice cakes are a versatile and pantry-friendly snack option," says Anne Murray, MS, RD, a registered dietitian and owner of the private nutrition practice Nourished By Anne. You can enjoy them in a variety of ways, from pre-workout fuel to dessert. (Exhibit A: This viral TikTok rice cake recipe with chocolate, marshmallow fluff, and sea salt.) Because plain rice cakes are pretty basic, you can easily jazz them up, Murray says. Not to mention that they make a great gluten-free substitute for bread.

Although rice cakes may appear somewhat blah at first, the key is to add other elements to boost flavor and overall nutritional value. "Rice cakes are like tires on a car—essential for structure, but not enough to fuel you on their own," Murray says.

Whether you prefer sweet, salty, or somewhere in between, there's a rice cake option out there for everyone. Here's what you need to know about rice cakes, their nutritional benefits, plus some easy recipes to try at home.

Experts Featured in This Article:

Anne Murray, MS, RD, is a registered dietitian and owner of the private practice Nourished By Anne.
Tiffany Ma, RDN, is a registered dietitian nutritionist and sports dietitian based in New York City.
Carlie Saint-Laurent Beaucejour, MS, RD, LDN, is a registered dietitian nutritionist and founder of the virtual nutrition practice Crave with Carlie.

Rice Cakes Nutrition Facts

Experts generally agree that rice cakes don't have a ton of nutritional value on their own. "The main ingredients are typically rice and salt," says Tiffany Ma, RDN, a New York City-based sports dietitian. With that, you're getting quick carbohydrates, and whole grains if you opt for cakes made with brown rice, she says.

Rice cakes may have small amounts of B vitamins like niacin and riboflavin, which help produce energy in the body, says Carlie Saint-Laurent Beaucejour, MS, RD, LDN, a registered dietitian nutritionist and founder of the virtual nutrition practice Crave with Carlie. Rice cakes can also contain manganese, a mineral important for reproduction, pancreatic function, and breaking down sugar, she says.

While exact amounts will vary depending on the brand and flavor of rice cake you choose, here's the general nutrition profile for one (10 g) whole grain, lightly salted rice cake, according to the United States Department of Agriculture (USDA):

The Health Benefits of Rice Cakes

Good Source of Whole Grains

The American Heart Association (AHA) recommends at least three servings of whole grains per day. About 98 percent of Americans aren't getting the recommended amount of whole grains in their diet, according to the 2020-2025 Dietary Guidelines For Americans, and 74 percent are exceeding the limit for refined grains. (In other words, it's probably time to bump up your intake.) "Whole grains provide a bit more fiber and vitamins than refined grains, and they can help with heart health, weight management, and blood sugar management," says Saint-Laurent Beaucejour, making them a great way to reach your whole grain goal.

Low in Calories

First things first: Monitoring your calorie intake isn't necessary, healthy, or even safe for everyone. But if you're working with a doctor or dietitian to reach your health goals or to manage a medical condition, rice cakes can serve as a healthy alternative to other high-calorie snacks. This can be especially helpful for those trying to manage their weight, Murray says.

Usually Gluten-Free

Those who have celiac disease or a gluten-sensitivity will appreciate that many rice cake options are naturally gluten-free, says Ma. If a rice cake is only made with rice, you're probably in the clear, but always check the ingredients label to be safe. Some brands may incorporate wheat, rye, barley, and other grains that do contain gluten.

Easy to Digest

Have you ever gotten sick and all you could stomach was plain saltine crackers? Well, rice cakes have a similar effect. Plain rice cakes are considered a low-FODMAP food, per Cleveland Clinic, meaning they're easier for your body to break down than other foods. When it comes to having a balanced diet, digestibility matters, Ma says. If you have food sensitivities, intolerances, or a gastrointestinal disorder like irritable bowel syndrome (IBS), rice cakes will be easy on your stomach and reduce the chances of uncomfy gut issues.

The Potential Risks of Rice Cakes

Generally speaking, there are no major health risks to incorporating rice cakes into your diet — unless you have an allergy or intolerance to the ingredients themselves. However, one potential pitfall is regularly choosing rice cakes that are too sweet. "Many flavored varieties, like chocolate or salted caramel, are loaded with added sugar," says Murray. "This can turn your low-calorie crunchy snack into more of a dessert." As a general guideline, Saint-Laurent Beaucejour recommends looking for rice cakes (and other snacks) that contain less than 25 grams of added sugar.

Speaking of sugar, if you have diabetes or are trying to monitor your blood sugar levels, having plain white rice cakes may actually spike your glucose since they have a high glycemic index, per Harvard Health. In this case, opt for brown rice cakes and whole grain options whenever possible.

The goal is for meals to be well-balanced and satiating. But in some cases, snacking on rice cakes frequently could actually have the reverse effect—meaning, you won't be full enough, which may cause you to overeat later. "Due to their low calorie profile, rice cakes may leave you feeling hungry or even guilty if you find yourself eating more than you expected, or if you still feel hungry after eating just one," explains Saint-Laurent Beaucejour. Be sure to balance it out with protein, fiber, and healthy fats to help you stay full.

How to Eat Rice Cakes

We've said it once, we'll say it again: Rice cakes are healthiest when combined with other foods. Ahead, some dietitian-approved ways for enjoying them and maximizing their nutritional benefits. But feel free to experiment and get creative!

So Are Rice Cakes Good For You?

In general, experts agree that rice cakes can be a healthy snack option as long as they're paired with foods that boost their nutritional value. "Add protein, healthy fats, and fiber to create a blood sugar-friendly, energizing snack," Murray says. Experiment with different recipes, see what you like, think outside the box, and you'll see that rice cakes definitely don't have to be boring.

Tianna Soto is a wellness writer and editor based in New York City. She holds an MA in clinical psychology in education from Columbia University.