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/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. FDA guidance

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), but also low in fiber and protein. Weight loss is easier when meals and snacks are protein-forward and fiber-rich, which improves fullness and adherence. Energy density & protein evidence

Rice Cake 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 more inorganic arsenic than many other grains due to how it’s grown. For overall exposure management, the FDA recommends variety in grain choices (oats, barley, quinoa, corn products) and following normal portion sizes—especially important for children. Adults who eat rice cakes occasionally and rotate grains keep risk low. FDA resources

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
• 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
• Arsenic in rice & diversification advice: FDA consumer guidance