Rijstwafels

Snack

Item Rating: 78/100

1 serving (9 grams) contains 35 calories, 0.7 grams of protein, 0.3 grams of fat, and 7.3 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		933.3
% Daily Value*
Total Fat		8.0 g	10%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		194.7 g	70%
	Dietary Fiber	5.3 g	18%
	Sugars	2.7 g
protein		18.7 g	37%
Vitamin D		0 mcg	0%
Calcium		0 mg	0%
Iron		2.7 mg	15%
Potassium		293.3 mg	6%

* 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: 72 cal (7.8%)

Protein: 74 cal (8.1%)

Carbs: 778 cal (84.1%)

About Rijstwafels

Rijstwafels, or rice cakes, are light, airy snacks made from puffed rice and often enjoyed in Dutch and broader European cuisine, though their origins trace back to Asian food traditions. These disks of compressed puffed rice are low in calories yet provide a quick source of carbohydrates. A 100g serving of rijstwafels contains approximately 389 calories, 7.8g of protein, 81.1g of carbohydrates, 3.3g of fat, and 2.2g of fiber. They are a versatile snack that can be eaten plain, topped with sweet spreads, or used as a low-calorie substitute for bread.

Health Benefits

• Supports energy needs with 81.1g of carbohydrates, making them a quick source of fuel for physical activity or daily tasks.
• Contains 2.2g of dietary fiber per 100g, which promotes digestive health and supports regular bowel movements.
• Low in fat (3.3g per 100g), making them a suitable choice for individuals monitoring fat intake.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free, vegan, vegetarian

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store in an airtight container in a cool, dry place to maintain crispness and freshness after opening.

Common Questions About Rijstwafels Nutrition

Are rijstwafels nutritious?

Rijstwafels are a low-calorie snack with about 388.9 calories, 7.8g of protein, 81.1g of carbs, 3.3g of fat, and 2.2g of fiber per 100g. They are low in sugar (1.1g) and contain no sodium, making them a simple and light option. However, they are not a significant source of vitamins or minerals.

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

Rijstwafels are not suitable for a keto or strict low-carb diet as they are high in carbohydrates, with 81.1g of carbs per 100g. For those on a low-carb plan, it's best to explore other options with fewer carbs and higher fat content.

Are rijstwafels healthy?

Rijstwafels can be a healthy snack when eaten in moderation, as they are low in calories, fat, and sugar. However, they are low in essential nutrients and may cause a rapid spike in blood sugar due to their high glycemic index. Pairing them with protein or healthy fats, like nut butter, can help balance this effect.

What is a healthy serving size for rijstwafels?

A typical serving size for rijstwafels is 2-3 pieces, which ranges from 50-80 calories depending on the brand and size. This portion can be a light snack, but consider adding nutrient-dense toppings, such as avocado, hummus, or peanut butter, to make it more filling.

How do rijstwafels compare to bread?

Rijstwafels are lower in calories and usually contain fewer additives compared to most bread. However, bread typically has more fiber and nutrients, especially whole-grain varieties. For a quick, lighter alternative, rijstwafels are suitable, but bread offers better satiety and nutritional value overall.

Data Sources & Scientific References