Per portion: 166 kcal
Protein: 4.83 g
Carbs: 18.17 g
Fat: 8.99 g
Fibre: 1.56 g

Your portion

166kcal · 695 kJ

Protein: 4.83 g
Carbs: 18.17 g
Fat: 8.99 g

Two rice cakes with a tablespoon of peanut butter give you about 70 calories, almost all from 14.6 grams of carbohydrate, with very little protein or fat. What stands out here is not the macros but the minerals and B-vitamin: this small snack delivers 51% of your daily phosphorus, 49% of your niacin, and 45% of your selenium, plus solid copper and magnesium. It is mostly airy, puffed rice with a thin nut coating, so it is light, not dense.

A normal portion is two cakes, best eaten right after spreading so they stay crisp. It works well as a quick pre-training bite or a low-calorie filler alongside something with protein, like a glass of milk or a hard-boiled egg, since the snack itself is not satiating. There is no sugar or salt to flag, but the calorie count is modest, so if you are hungry, this alone will not hold you long. It is a neat, vegan-friendly way to get some micronutrients without much bulk.

Nutrition claims, per 100 g:

High Phosphorus · 51% High Niacin (B3) · 49% High Selenium · 45% High Copper · 44% High Magnesium · 35% High Zinc · 30% Source Potassium · 21% Source of fibre

How to put it together

Spread the peanut butter over the rice cakes.
Eat straight away so they stay crisp.

Full nutrition

Nutrition

per 2 cakes + 1 tbsp (34 g)

Energy	133 kcal	6.7%
Energy	557 kJ	6.6%
Protein	2.41 g	4.8%
Carbohydrates	27.57 g	10.6%
of which sugars	0.3 g	0.3%
Fibre	1.43 g	5.7%
Fat	1.46 g	2.1%
of which saturates	0.3 g	1.5%
Monounsaturated	0.54 g
Polyunsaturated	0.52 g
Cholesterol	0.0 mg
Water	1.97 g
Ash	0.58 g

Minerals

Potassium 145.52 mg 7.3%

Calcium 3.74 mg 0.5%

Magnesium 44.54 mg 11.9%

Phosphorus 122.4 mg 17.5%

Sodium 24.14 mg

Iron 0.51 mg 3.6%

Zinc 1.02 mg 10.2%

Copper 0.15 mg 15.0%

Selenium 8.36 µg 15.2%

Vitamins

Vitamin A (RAE) 0.0 µg

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Vitamin E 0.42 mg 3.5%

Vitamin K 0.65 µg 0.9%

Thiamin (B1) 0.02 mg 1.8%

Riboflavin (B2) 0.05 mg 3.6%

Niacin (B3) 2.66 mg 16.6%

Vitamin B6 0.05 mg 3.6%

Folate (B9) 7.14 µg 3.6%

Vitamin B12 0.0 µg

Choline 6.43 mg

Beta-carotene 0.0 µg

Fatty acids

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 176 other foods in “Snacks”, per 100 g. The mark is this food; the faint line is the category median.

Energy 392.0 · higher than 28%

Protein 7.1 · higher than 35%

Fibre 4.2 · higher than 44%

Common portions

cubic inch — 4 g (16 kcal)

Sources

USDA FoodData Central — Rice cake, cracker (include hain mini rice cakes) — Nutrition values for Rice cake, cracker (include hain mini rice cakes).

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Rice Cakes with Peanut Butter