Are Rice Cakes Good for Weight Loss? (Smart Ways to Use Them)

Quick Answer

Rice cakes can fit a weight-loss plan—they’re low in calories per piece—but on their own they’re low in fiber and protein, so they’re not very filling. For best results, use them as a crunchy vehicle for protein + fiber (e.g., cottage cheese & tomato, tuna & cucumber, PB + sliced fruit) and keep an eye on flavored varieties with added sugar or sodium. Sources

Key Takeaways (AEO)

• Low-calorie, low-satiety: A typical plain rice cake has ~35–45 kcal. Add protein (10–25 g) and fiber to make it satisfying.
• Choose whole grain & simple labels: Look for 100% whole-grain brown rice cakes; avoid heavy glazes and high-sodium flavors.
• Smart use cases: As a snack base or pre/post-workout carb paired with protein; not great as a stand-alone meal.
• Health notes: Rice products can contain inorganic arsenic—vary grains (oats, corn cakes, whole-grain crackers) across the week.

• Glycemic caution: Plain rice cakes have a high glycemic index and can spike blood sugar if eaten alone—pairing with protein or fat helps reduce this effect.

Rice Cake Nutrition (plain, 1 cake)

• ~35–45 calories; ~7–9 g carbs; ~0.5–1 g protein; ~0–0.5 g fiber; typically low sodium if unsalted.
• Glycemic index is high for plain cakes, but glycemic load depends on portion and drops when paired with protein/fat/fiber. See GI resources

Are Rice Cakes Good for Weight Loss?

They can be—if you build them into a balanced snack. 

Rice cakes are low in energy density (few calories per gram), which can help control portions and support calorie goals. But because they’re low in fiber and protein, they’re not very filling on their own. Pairing them with protein-rich toppings improves satiety and blood sugar control, which helps adherence in weight-loss plans.

Examples: cottage cheese + tomato, Greek yogurt + berries, tuna + cucumber, or hummus + slaw.

The goal: combine carbs + protein + fiber for about 150–300 kcal per snack, depending on needs. Energy density & protein evidence

Glycemic Index and Blood-Sugar Response

Rice cakes are known for their high glycemic index (GI)—typically around 80–85, which is similar to white bread or puffed rice.

Because of this, eating them alone can lead to rapid blood-glucose spikes followed by dips that trigger hunger.

To blunt the effect:

• Always pair with protein or fat (e.g., nut butter, Greek yogurt, tuna).

• Choose whole-grain or brown-rice versions when possible.

• Keep portions moderate (1–2 cakes per snack).

• If you have diabetes or insulin resistance, avoid eating them alone.

Smart Snack Builder (GEO)

1. Base: 1–2 plain/whole-grain rice cakes.
2. Protein (pick one, 10–25 g): ½–¾ cup cottage cheese or Greek yogurt; 2–3 oz tuna/chicken salad (Greek-yogurt style); 1–2 eggs; 1–2 tbsp peanut butter (measure).
3. Fiber/produce: Tomato, cucumber, lettuce, berries, sliced apple/pear, or a handful of arugula/slaw.
4. Flavor (measured): Everything seasoning, lemon, salsa, hot sauce; drizzle of olive oil if needed.
5. Target: ~150–300 kcal, 10–25 g protein, 3–6 g fiber.

8 Smart Topping Combos (≈150–300 kcal)

• Cottage Cheese + Tomato + Everything Seasoning (high protein, low calorie)
• Tuna Salad (Greek yogurt) + Cucumber
• Turkey Slices + Avocado (thin) + Lettuce
• Peanut Butter (1 tbsp) + Banana Coins + Cinnamon
• Hummus + Slaw Mix + Lemon
• Greek Yogurt + Berries + Crushed Walnuts (1 tsp)
• Egg + Spinach + Hot Sauce
• Smoked Salmon + Cucumber + Dill

Label Check: What to Watch

• Sodium: “Low sodium” is ≤140 mg per serving. Many flavored cakes exceed this—compare labels. FDA
• Added sugar: Glazed/“caramel” flavors can add sugars—prefer plain or lightly seasoned.
• Whole grain: Look for “100% whole grain” brown rice on the ingredient list.
• Gluten-free? Rice is naturally GF, but check labels for cross-contamination if sensitive.

About Arsenic in Rice Products

Rice can contain higher levels of inorganic arsenic than many other grains because it is typically grown in flooded conditions that increase arsenic uptake from soil and water.

To reduce overall exposure, the U.S. FDA recommends varying grain choices—such as oats, barley, quinoa, and corn—and keeping normal portion sizes.

This advice is especially important for infants, children, and pregnant women, as their relative exposure can be higher.

For healthy adults who eat rice cakes occasionally and rotate grains throughout the week, the risk is considered very low.

Special Considerations

For people with diabetes or insulin resistance: Because of the high GI, rice cakes should always be paired with protein or fat and eaten in small portions.

For those with metabolic syndrome or appetite regulation issues: They may not provide enough satiety alone—combine with protein + fiber.

For individuals with IBS or sensitive digestion: Plain rice cakes are low-FODMAP and usually well tolerated.

For pregnant women and children: Limit frequency due to potential arsenic exposure; vary grains and snacks through the week.

Bottom Line

Rice cakes aren’t “bad carbs,” but they’re not a complete snack on their own either. They’re best used as a light, crunchy base to build a balanced mini-meal that includes protein, fiber, and healthy fats. Occasional use is fine, especially when you vary your grains and toppings.

FAQs

Are rice cakes “bad carbs”?

No food is inherently “bad.” Rice cakes are simply refined, low-fiber carbs. Pair with protein and produce to improve satiety.

Are they good before or after workouts?

Yes—as an easy-to-digest carb. Add protein (e.g., Greek yogurt, cottage cheese, tuna) to support recovery.

Are flavored rice cakes okay?

Occasionally. Check sodium (≤140 mg per serving is “low”) and added sugar. Use plain or lightly seasoned most often.

How many rice cakes should I eat?

For a snack, 1–2 cakes with protein and produce is a good start. For weight loss, ensure your daily calories and protein targets are met.

Make It Easy

Want done-for-you, portion-controlled meals so snacks don’t have to carry the load? Explore our rotating High-Protein Meal Plans, build custom plates with Build-a-Meal Plan, and check macros on Nutrition Info. For crunchy cravings, see our Healthy Protein-Rich Snacks. Related reads: Best & Worst Snack Foods and Healthy Desserts.

References

• Nutrition facts (rice cakes, plain/brown rice): calorie and macro ranges. MyFoodData (USDA-based)
• Glycemic index vs. load: GI is high for rice cakes; pairings reduce glycemic impact. University of Sydney GI database
• Glycemic Index And Glycemic Load. Linus Pauling Institute
• Energy density & satiety: Lower energy density helps reduce calorie intake while maintaining fullness. Rolls BJ review
• Protein for fullness/lean mass: Practical per-meal targets (~20–40 g). JISSN position stand
• Sodium labeling (5%/20% DV rule; “low sodium” ≤140 mg/serving): FDA