Rijstwafel

Snack

Item Rating: 71/100

1 serving (35 grams) contains 150 calories, 2.0 grams of protein, 2.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.5g)

Calories		1013.5
% Daily Value*
Total Fat		13.5 g	17%
	Saturated Fat	3.4 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		337.8 mg	14%
Total Carbohydrates		202.7 g	73%
	Dietary Fiber	6.8 g	24%
	Sugars	0 g
protein		13.5 g	27%
Vitamin D		0 mcg	0%
Calcium		67.6 mg	5%
Iron		3.4 mg	18%
Potassium		202.7 mg	4%

* 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 121 cal (12.3%)

Protein: 54 cal (5.5%)

Carbs: 810 cal (82.2%)

About Rijstwafel

Rijstwafel, commonly known as a rice cake, is a crisp and round snack originating from various cuisines, particularly prevalent in the Netherlands and across Asia. Often made from puffed or pressed rice, rijstwafels are lightweight and versatile, enjoyed as a snack or accompaniment to sweet or savory toppings. Nutritionally, they are low in calories, fat, and protein but high in carbohydrates. A serving provides approximately 428 calories, 5.7g of protein, 85.7g of carbohydrates, 5.7g of fat, and 2.86g of dietary fiber. They contain small amounts of iron (1.43mg) and calcium (28.6mg), but are not a significant source of vitamins C or D. Due to their low fiber content, their glycemic impact can be high unless paired with protein or fat-rich toppings for balance.

Health Benefits

• Provides quick energy due to its high carbohydrate content (85.7g per serving), making it a source of fuel for active individuals.
• Contains a small amount of dietary fiber (2.86g), which supports digestive health when paired with a fiber-rich topping.
• Low in fat (5.7g per serving), making it suitable for low-fat diets or as a component of light meals.

Dietary Considerations

Allergens: Contains rice (potential cross-contamination with gluten depending on production methods)

Suitable for: Gluten-free (if certified), vegetarian, vegan, low-fat diets

Not suitable for: Low-carb diets, ketogenic diets (due to high carbohydrate content)

Selection and Storage

Store in a cool, dry place in an airtight container to maintain crispness. Avoid exposure to moisture to prevent softening.

Common Questions About Rijstwafel Nutrition

Are rijstwafels healthy, and what nutrients do they contain?

Rijstwafels (rice cakes) are low in protein (5.7g per 100g) and fat (5.7g per 100g) but relatively high in carbs (85.7g per 100g), making them a quick energy source. They contain 428 calories per 100g and almost no sugar, but they also provide limited fiber (2.9g) and minimal micronutrients, so their nutritional density is fairly low.

Can I eat rijstwafels on a keto or low-carb diet?

Rijstwafels are not suitable for a keto or strict low-carb diet due to their high carbohydrate content (85.7g per 100g). However, they can be included in moderation in a less restrictive low-carb diet, provided you balance the rest of your daily carb intake carefully.

What are the benefits and concerns of eating rijstwafels?

Rijstwafels are a convenient, low-sodium (142.9mg per 100g) snack with no added sugar, making them suitable for those watching their sugar intake. However, they are low in fiber and essential nutrients, and their high glycemic index can cause blood sugar spikes, so they may not be ideal for frequent consumption.

What is a healthy portion size for rijstwafels?

A typical healthy portion size is 2-3 rijstwafels, which provides approximately 60-90 calories depending on the exact weight of each cake. Pairing them with protein or healthy fat sources like nut butter or avocado can enhance their nutritional value and make them more satisfying.

How do rijstwafels compare to whole-grain crackers?

Compared to whole-grain crackers, rijstwafels are lower in fiber and micronutrients but are often lower in fat and sodium. While whole-grain crackers generally provide more sustained energy and are more nutrient-dense, rijstwafels can be a lighter snack option with fewer calories.

Data Sources & Scientific References