Starches and grains
Rice cakes
Nutrition facts
Serving: 2 cakes (18 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 70 kcal | |
| Protein | 1.5 g | |
| Carbs | 14.7 g | |
| Fibre | 0.8 g | 3 % |
| Sugars | 0.2 g | 0 % |
| Fat | 0.5 g | 1 % |
| Saturated fat | 0.1 g | 1 % |
| Sodium | 5 mg | 0 % |
| Manganese | 1 mg | 29 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Puffed rice has a high glycaemic index, among the highest of common foods (Atkinson et al., 2008): a rice cake is mostly quickly digested starch, with little protein, fibre or water.
- Two cakes weigh only 18 g (70 kcal); by weight they are as energy-dense as dry bread (387 kcal per 100 g), the volume of air is what gives the impression of lightness.
Preparation
Topped with peanut butter, cottage cheese, egg or fish, the cake gains the protein and fat that slow the digestion of its starch.
To mention to a professional
- For a young child, a pregnant woman or someone whose staple is rice, varying grains limits arsenic exposure; Health Canada makes that general recommendation.
Sources
- Snacks, rice cakes, brown rice, plain, unsalted
- USDA FoodData Central, SR Legacy
- Atkinson et al., 2008 (international tables of glycemic index)
- Health Canada, Arsenic in Rice (maximum levels)
- FDA, Arsenic in rice and rice products, risk assessment (2016)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.