Per portion: 71 kcal
Protein: 1.28 g
Carbs: 14.6 g
Fat: 0.77 g
Fibre: 0.76 g

Your portion

71kcal · 295 kJ

Protein: 1.28 g
Carbs: 14.6 g
Fat: 0.77 g

Two rice cakes are mostly airy carbohydrate, about 14.6 grams of it, with less than a gram of fat and protein, plus under a gram of fibre. What makes them unusual for a snack is the mineral and vitamin load: that single portion covers roughly half your daily phosphorus, niacin, selenium, and copper, and about a third of your magnesium. They are essentially a crunchy, neutral vehicle for those micronutrients.

A normal portion is two cakes, which is light enough to eat as-is when you just want something crisp and salty without much weight. They work well before a workout or as a low-calorie base for toppings like nut butter or avocado, which add the fat and protein they lack. The honest caveat is that two cakes are only 70 calories, so on their own they won't keep you full for long; you will likely want something else alongside.

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

Full nutrition

Nutrition

per 2 cakes (18 g)

Energy	71 kcal	3.5%
Energy	295 kJ	3.5%
Protein	1.28 g	2.6%
Carbohydrates	14.6 g	5.6%
of which sugars	0.16 g	0.2%
Fibre	0.76 g	3.0%
Fat	0.77 g	1.1%
of which saturates	0.16 g	0.8%
Monounsaturated	0.28 g
Polyunsaturated	0.27 g
Cholesterol	0.0 mg
Water	1.04 g
Ash	0.31 g

Minerals

Potassium 77.04 mg 3.9%

Calcium 1.98 mg 0.2%

Magnesium 23.58 mg 6.3%

Phosphorus 64.8 mg 9.3%

Sodium 12.78 mg

Iron 0.27 mg 1.9%

Zinc 0.54 mg 5.4%

Copper 0.08 mg 8.0%

Selenium 4.43 µg 8.1%

Vitamins

Vitamin A (RAE) 0.0 µg

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Vitamin E 0.22 mg 1.8%

Vitamin K 0.34 µg 0.5%

Thiamin (B1) 0.01 mg 0.9%

Riboflavin (B2) 0.03 mg 2.1%

Niacin (B3) 1.41 mg 8.8%

Vitamin B6 0.03 mg 2.1%

Folate (B9) 3.78 µg 1.9%

Vitamin B12 0.0 µg

Choline 3.4 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