Rice crackers

Snack

Item Rating: 58/100

1 serving (30 grams) contains 120 calories, 2.0 grams of protein, 2.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (150g)

Calories		600
% Daily Value*
Total Fat		10.0 g	12%
	Saturated Fat	2.5 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1000.0 mg	43%
Total Carbohydrates		125.0 g	45%
	Dietary Fiber	2.5 g	8%
	Sugars	5 g
protein		10.0 g	20%
Vitamin D		0 mcg	0%
Calcium		25 mg	1%
Iron		1.0 mg	5%
Potassium		100.0 mg	2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 90 cal (14.3%)

Protein: 40 cal (6.3%)

Carbs: 500 cal (79.4%)

About Rice crackers

Rice crackers are thin, crispy snacks made primarily from rice flour, originating in Asian cuisines such as Japanese and Korean. Variations include gluten-free options and those flavored with spices or soy sauce. Generally low in fat and calories, rice crackers serve as a popular alternative to heavier snacks. Their simple composition often results in fewer allergens and can be a suitable choice for different dietary needs. However, some varieties may contain added sugars, flavorings, or sodium, depending on preparation. Basic rice crackers are a source of carbohydrates, providing quick energy, but lack significant amounts of protein, fiber, or essential vitamins and minerals.

Health Benefits

• Low in saturated fats, making them a heart-healthy snack.
• Provides carbohydrates for quick energy, especially beneficial for active lifestyles.
• Gluten-free varieties are essential for those with celiac disease or gluten intolerance.

Dietary Considerations

Allergens: Contains soy (if flavored), sesame (if flavored), wheat (if not gluten-free)

Suitable for: Gluten-free diet (if labeled), low-fat diet

Not suitable for: Low-sodium diet (in flavored varieties), low-carb diet

Selection and Storage

Keep rice crackers in an airtight container to maintain crispness, especially in humid environments. Store in a cool, dry place.

Common Questions About Rice crackers Nutrition

Are rice crackers high in protein?

Rice crackers are not high in protein, as they typically contain only 1-2 grams of protein per 1-ounce (28-gram) serving. They are primarily made of rice, which is a carbohydrate-rich food, and do not provide significant amounts of protein compared to other snacks like nuts or seeds.

Can I eat rice crackers on a keto diet?

Rice crackers are generally not suitable for a keto diet because they are high in carbohydrates and low in fat content. A single serving of rice crackers (around 10-15 crackers or 1 ounce) contains approximately 21-25 grams of carbs, which is too high for typical keto guidelines that recommend staying under 20-50 grams of carbs per day.

Are rice crackers healthy to eat?

Rice crackers can be a low-fat and low-calorie snack, but they are not highly nutritious. They are often low in fiber, protein, and essential vitamins and have a high glycemic index, meaning they can cause rapid spikes in blood sugar. Opting for whole-grain or brown rice crackers may provide a slightly better nutrient profile.

How many rice crackers should I eat in one serving?

A typical serving size for rice crackers is around 10-15 crackers (approximately 1 ounce or 28 grams), which contains roughly 110-120 calories. It’s important to pair them with a protein or fat source, like hummus or cheese, to create a more balanced snack and promote satiety.

Are rice crackers better than bread for a snack or sandwich base?

Rice crackers are often lower in calories compared to bread, but bread (especially whole-grain varieties) typically provides more nutrients such as protein, fiber, and micronutrients. Rice crackers are lighter and crunchier, making them a good option for snack toppings, but bread is more filling and nutrient-dense for meals.

Data Sources & Scientific References

1. Refined Grain Products: Nutrition and Health Effects

   American Journal of Clinical Nutrition

   Peer-reviewed research discussing the nutritional impacts of refined grain products, including rice crackers.

   View source →
2. Dietary Guidelines for Americans, 2020-2025: Refined Grains

   U.S. Department of Health and Human Services

   Guidelines discussing the recommended consumption of refined grain products like rice crackers.

   View source →
3. Nutritional Benefits of Rice Snacks Compared to Whole Grains

   Harvard T.H. Chan School of Public Health

   Educational resource discussing the differences in nutritional profiles between rice-based snacks and whole-grain options.

   View source →