Rice waffle

Snack

Item Rating: 75/100

1 serving (30 grams) contains 35 calories, 0.7 grams of protein, 0.2 grams of fat, and 7.5 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		280.0
% Daily Value*
Total Fat		1.6 g	2%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		16.0 mg	0%
Total Carbohydrates		60 g	21%
	Dietary Fiber	2.4 g	8%
	Sugars	0 g
protein		5.6 g	11%
Vitamin D		0 mcg	0%
Calcium		16.0 mg	1%
Iron		0.8 mg	4%
Potassium		80.0 mg	1%

* 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: 14 cal (5.2%)

Protein: 22 cal (8.1%)

Carbs: 240 cal (86.7%)

About Rice waffle

Rice waffles are a type of flat, crispy snack or meal base made from rice, often puffed or pressed into a waffle-like form. Originating as an extension of rice-based cuisine, they are popular in gluten-free diets and are often used as a bread substitute. Rice waffles are low in fat and provide a modest amount of carbohydrates, making them a quick energy source. Depending on the specific preparation, they may also contain small amounts of fiber and protein. Typically made from white or brown rice, the nutritional content varies, with brown rice waffles offering slightly more fiber and micronutrients like manganese and selenium.

Health Benefits

• Good source of quick energy due to high carbohydrate content, particularly in white rice versions.
• Brown rice waffles provide dietary fiber, which supports healthy digestion (1-2 grams of fiber per serving).
• Rich in manganese, an essential mineral that supports bone health and metabolism (brown rice waffles).

Dietary Considerations

Allergens: Contains May contain soy or traces of nuts if processed in shared facilities

Suitable for: Gluten-free, vegan, vegetarian

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store rice waffles in an airtight container in a cool, dry place to maintain crispness. Avoid exposure to humidity to prevent them from becoming stale.

Common Questions About Rice waffle Nutrition

Is rice waffle high in protein?

Rice waffles are relatively low in protein, with an average serving (one waffle or ~10 grams) containing about 1 gram of protein. They are primarily composed of carbohydrates, and not a significant source of protein compared to other foods like eggs or nuts.

Can I eat rice waffles on a keto diet?

Rice waffles are not suitable for a keto diet as they are high in carbohydrates. On average, a single rice waffle contains about 7-8 grams of carbs, which can quickly add up and exceed the daily carb limit typically allowed on a keto diet.

Are rice waffles healthy, and do they have any concerns?

Rice waffles are a low-calorie and gluten-free snack option, but they are not very nutrient-dense. They provide minimal protein, fiber, or vitamins. Additionally, some commercially prepared rice waffles may have added salt or sugar, so it’s important to check the label before purchasing.

What is the recommended portion size of rice waffles?

For a light snack, 2-3 rice waffles is a common serving size, providing around 50-70 calories total. However, since they are low in nutrients, pairing them with a protein source like nut butter or avocado is recommended to create a more balanced snack.

How do rice waffles compare to bread?

Rice waffles are lower in calories and typically contain fewer carbohydrates than a slice of bread, with one waffle providing around 35 calories versus bread’s 70-100 calories per slice. However, bread often offers more nutrients and fiber, depending on the type, making it a more satisfying and nutritious option.

Data Sources & Scientific References