Rice Cracker Nutrition Facts: Rice crackers are light, low in calories and low in fat. They do not have much protein or fiber so eating them with healthy toppings can make them a better snack.
Keep visiting us to discover more tips and facts on Rice Cracker Nutrition Facts and other healthy snack choices.
What Are Rice Crackers?
Rice crackers are thin crispy snacks made mainly from white or brown rice. They first became popular in Japan but are now enjoyed worldwide. Most are baked making them lighter than fried snacks but some flavored types contain extra oils, sugar or sodium.
Rice Cracker Nutrition Facts: In Depth
Below is a composite / representative nutritional profile for plain rice crackers (unflavored) per 28 g serving (commonly 16 pieces or so). Actual values vary by brand, flavor and preparation (baked vs fried).
| Nutrient | Amount per ~28 g (1 oz) | % Daily Value<sup>†</sup> | Notes / Variability |
| Calories | 110 kcal | 5% | Many brands report 110 to 120 kcal per 28 g |
| Total Fat | 1.0 to 2.0 g | 1 to 3% | Very low in fat; flavored or fried versions may push this higher |
| Saturated Fat | 0 g | 0% | Almost negligible |
| Cholesterol | 0 mg | 0% | Plant-based, so no cholesterol |
| Sodium | 80 to 90 mg | 3 to 4% | Plain ones are modest; flavored ones may have much more |
| Total Carbohydrates | 22 to 24.7 g | 8 to 9% | Primarily starch/carbohydrate content |
| Dietary Fiber | 0 to 1.2 g | 0 to 4% | Most plain crackers are low in fiber |
| Sugars | 0 to 0.25 g | negligible | Flavored ones might include added sugar |
| Protein | 2.0 to 3.0 g | 4 to 6% | Modest protein |
| Potassium | 20 to 120 mg range | 1 to 3% | Varies by rice type / added ingredients |
| Calcium | 3 mg | negligible | Very small |
| Iron | 0.42 to 1 mg | 2 to 6% | Depends on fortification or rice variety |
| Other Micronutrients (magnesium, B vitamins, etc.) | Minor amounts | See nutritionvalue.org for a 30 g sample breakdown: 1.5 g fat, 3 g protein, 25 g carbs, plus small amounts of magnesium, manganese, phosphorus, B-vitamins. |
<sup>†</sup> Based on a 2,000 kcal diet: %DV values may differ based on individual requirements.
Note: NutritionValue.org uses a 30 g serving and shows 125 kcal, 1.5 g fat, 3 g protein, 25 g carbs for “rice crackers.
Are Rice Crackers Healthy?
Benefits:
- Low in calories: Good for light snacking.
- Gluten free: Safe for people with celiac disease or gluten intolerance.
- Low in fat: Most are baked not fried.
- Portable & crunchy: Easy to carry anywhere.
Drawbacks:
- Low in fiber & protein: Won’t keep you full for long.
- High glycemic index (GI): Can spike blood sugar quickly.
- Flavored versions: May contain too much salt, sugar or oils.
Rice Crackers & Blood Sugar
Rice crackers are made from refined rice and have a high glycemic index. This means they raise blood sugar fast especially if eaten alone. For better balance eat them with protein or healthy fat like hummus, nut butter or cheese.
Rice Crackers vs Other Snacks
| Snack | Calories (per 28g) | Fat | Sodium | Fiber | Notes |
| Rice Crackers (plain) | 110 to 125 | 1 to 2g | 80 to 90mg | 0 to 1g | Low fat, light |
| Potato Chips | 150 to 160 | 10 g | 150 to 200 mg | 1 g | Higher in fat |
| Tortilla Chips | 140 to 150 | 7 to 8g | 100 to 150mg | 2 g | More fiber |
| Air-Popped Popcorn | 110 | 1g | 0 to 50mg | 3 to 4g | More filling |
Compared to chips, rice crackers are lighter in calories but they do not have much fiber or protein.
Suitability for Diets
| Diet Type | Suitability | Caveats |
| Weight-loss / calorie control | Good if portioned | Doesn’t maintain fullness long |
| Gluten-free diet | Suitable (plain) | Check labels for cross-contamination |
| Low-carb / Keto | Not suitable | Too many carbs |
| Diabetic / Glycemic control | Use with caution | Need to combine with protein/fiber |
| Vegan / Plant-based | Good (plain) | Some flavored versions may have dairy-derived flavorings |
Smart Ways to Eat Rice Crackers
- Top with nut butter + fruit slices
- Use hummus + veggies
- Serve with lean protein
- Make mini open faced sandwiches with cheese, smoked salmon or egg
- Swap them for bread in small appetizers
Who Should Be Cautious?
- People managing blood sugar or insulin sensitivity
- Those on low-carb or ketogenic diets
- Individuals with hypertension (especially if consuming high-sodium flavored versions)
FAQ’s
1. Are rice crackers healthy?
Yes, plain rice crackers can be a light and low-calorie snack, but they are low in fiber and protein, so they don’t keep you full for long.
2. Is a rice cracker better than bread?
Rice crackers are lighter and lower in calories than bread, but bread usually has more nutrients and fiber.
3. How many calories are in 10 rice crackers?
About 35 to 50 calories, depending on the brand and size.
4. How many rice crackers are in one serving?
One serving is usually about 16 crackers (28g).
5. What is the healthiest rice cracker?
The healthiest are plain or lightly salted rice crackers made with brown rice or whole grains.
6. Are rice crackers a processed food?
Yes, they are processed since rice is puffed or baked into cracker form.
7. Why do people eat rice crackers?
Because they are light, crunchy, gluten-free and low in calories.
8. Can rice crackers help lower cholesterol?
Not really. They are low in fat but don’t actively lower cholesterol.
9. Are rice crackers a carb?
Yes, rice crackers are mostly carbohydrates.
10. Are rice crackers good for diabetes?
Not the best choice since they have a high glycemic index and can raise blood sugar quickly.
11. What is the healthiest cracker?
Crackers made from whole grains, seeds or high fiber ingredients are healthier than plain rice crackers.
12. What are the downsides of rice cakes?
They are low in fiber and protein, high GI (spike blood sugar) and not very filling.
Conclusion:
Rice crackers are a light, crunchy and gluten free snack that many people enjoy. They are low in calories and fat but also low in fiber and protein. The best way to enjoy them is with healthy toppings making them a smarter snack choice in moderation.
For More Knowledge Visit My Website.
