One of the biggest challenges of a low-carb lifestyle is contemplating different snack choices at the grocery store. What low-carb snacks can you add to your cart? Are rice crackers low-carb? These are inevitable questions at the start of a low-carb journey, and no, rice crackers are not low-carb!
Whether you're already committed to a low-carb lifestyle, or just carb-curious, today we'll delve deep into the world of rice crackers to show you why they don't fit the low-carb diet. We will also compare them to rice-based options like plain rice cakes and puffed rice snacks.
Buckle up because this is the most informative piece of content on your favorite snack!
Table of Contents
What are Rice Crackers and Rice Cakes?
Rice crackers are crunchy snacks made from rice or rice flour that's been baked or fried. They are available in various flavors including salty, seaweed, or teriyaki. Since they are light, rice crackers are a popular snack for noshing.
On the other hand, rice cakes are like oversized crackers but puffier, almost like a large disk of puffed rice. They come in sweet and savory versions— like apple cinnamon or lightly salted. Rice cakes have that signature crunch, but are less dense, offering a different mouthfeel than rice crackers.
Both are popular snack options perceived as healthy due to their 'guilt-free' serving sizes and relatively low-calorie count. However, for low-carb diets, the snacks present some challenges, which we will debunk in this post.
Are Rice Crackers Low-Carb?
No, rice crackers are not low-carb because their primary ingredient is rice flour, which is considerably high in carbohydrates. The flavored versions with added sugars have higher carb content.
Low-carb eating is a dietary choice focused on reducing carb intake while emphasizing proteins, fats, and vegetables. Besides cutting carbs, low-carb eating is a shift towards more whole, unprocessed foods. Rice crackers do not fit this description. Read more about low-carb eating in my beginner's guide.
How Many Carbs Are In Rice Crackers?
So, you're right on track in your low-carb journey, but can't help wondering if rice crackers fit in your clean eating diet? Let's find out if it's a good snack choice for you.
Rice crackers: Rice crackers predominantly contain rice flour made from white rice. From a typical serving of plain rice crackers (30 g or roughly 20 crackers), you can get 20-30 grams of carbs. If you have a daily carb limit, that is a substantial chunk of your carb allowance. They're crunchy and convenient, but don't be fooled—ricer crackers carbs can easily torpedo your carb intake.
Rice Cakes: Unlike rice crackers, a plain rice cake is made from puffed whole-grain rice. The puffing process involves heat and pressure that makes the grains stick together naturally. Even though no binders or other artificial ingredients are used, a single rice cake contains up to 15 grams of carbs, which doesn't exactly make it a low-carb count superstar. Moreover, many rice cakes have a cheddar cheese seasoning coating, which may spike the overall carb count.
So, what's the takeaway? You must be highly selective of your snacks on the low-carb journey. Just because something is gluten-free or made from rice doesn't automatically make it low-carb.
Another critical thing to remember is that high-carb snacks like rice crackers and rice cakes are big craving triggers. You may be happy that you're eating something light, and the next thing you know, you're fighting the urge to raid your pantry for more carb-laden goodies. We don't want to fall off track like this, no?
To keep those cravings at bay and your carb intake in check, focus on snacks with a good balance of protein, healthy fats, and fiber.
BUILDING A LOW CARB COMMUNITY
STRONGER WITH SUPPORT
I thought this journey could be done alone. I thought I was strong enough to maintain the weight loss for the rest of my life.
I was wrong.
Subscribe below and keep in touch. Join the conversation. I'm here to support your journey too.
Here are the only updates I'll ever send: New Recipes with Low-Carb Tips. That's it. For updates on my Journey, expanding community etc... please visit my subscriptions page.
Unsubscribe at anytime from anything I send.
Nutritional Information of Rice Crackers
On a strict low-carb diet, one look at the nutrition label should make or break your decision to add that popular snack to your shopping cart. So, let's get into the nitty-gritty and break down the nutritional information on rice cracker labels.
Total Carbs
In a typical serving of 20 crackers or 30 g of plain crackers, you will get 20-30 grams total carbs. This is pretty significant if you have a daily carb limit.
Net Carbs
To calculate net carbs, you subtract the fiber content from the total carbs in rice crackers. Unfortunately, rice crackers don't contain much fiber, therefore, don't expect the net carbs to be significantly lower than the total carb count.
Fiber Content
As mentioned above, rice crackers generally offer a modest fiber content. For each serving, you get 1-2 grams of fiber. It's something, but not significant enough to make a difference in your daily fiber intake goals.
Grams of Protein
Rice crackers are not a protein powerhouse. You may get 2-3 grams of protein per serving, which is not sufficient, but not entirely bad for those looking for a low-calorie snack with some protein.
Grams of Fat
A single serving will give you anything between 2 and 5 g of fat, which is not bad, but it won't fill you up when you are hungry.
High Glycemic Index
Rice crackers generally have a high glycemic index, meaning they can cause your blood sugar—and blood glucose levels—to spike. The result? More cravings and an impactful derailment on your overall dietary goals.
Can I Eat Rice Crackers on a Low-Carb Diet?
I would not recommend eating rice crackers on a low-carb diet as it is a slippery slope. Although they are light and touted as healthy, rice crackers are high-carb snacks that will not only raise your blood sugar but also trigger cravings for other carb-laden foods. On a low-carb diet, you want to minimize your carb intake and focus more on healthy protein, fat and fiber.
Can I Eat Rice Crackers on a Keto Diet?
If you are on a keto diet, please keep your hands off rice products. They may be famous for a couple of merits, like being a great gluten-free snack choice, but their carb content can quickly add up and throw you off your keto game. Are rice crackers keto? Absolutely not!
So, if you're looking for snacks that align with a low-carb or keto diet, you might want to explore other options, like almond flour-based alternatives.
Are Rice Crackers Healthy?
Let's broaden the lens and focus on healthy nutritional value. When choosing low-carb snacks, you should be curious to know if you're getting any perceptible health benefits.
On the surface, rice crackers might seem harmless or even healthy. They offer a bit of dietary fiber, a smidgen of protein, and are generally low in fat. However, these delicious disks of crunchiness will not meet your nutritional goals. We're talking about negligible amounts of essential nutrients like iron or vitamin B, that can never meet your daily needs.
Are Rice Cakes Healthy?
The story is pretty similar when it comes to rice cakes. The only difference is that rice cakes are airy and puffy, thus offering slightly more chewing time for fewer calories. Like their cracker counterparts, rice crackers have modest amounts of fiber and protein, but can never be the cornerstone of a nutrient-dense diet.
Are Rice Crackers a Good Option for Low Carb Diet?
The Low-Fat, Low-Cal Fallacy
You might be tempted to add rice crackers to your shopping cart because they're often marketed as a low-fat, low-cal snack. Oftentimes, low-cal, low-fat is a fallacy meant to make you believe that the food is a healthier alternative.
Many foods marketed as 'low-fat,' or 'low-cal' usually replace fats with carbs. You don't want to trade fats with carbs if you are focused on maintaining a healthy lifestyle.
Whole Grains Aren't Always the Answer
Many health experts champion for the inclusion of whole grains in a balanced diet. Although it is true, many seem to forget that whole grains still contain carbs. If you're sticking to a low-carb diet, even whole-grain rice crackers can trip you up.
Low-Carb Foods for the Win
The best approach is to stick to genuine low-carb foods like lean proteins, leafy greens, and healthy fats like avocado or nuts. These foods are not only low in carbs, but also more satiating, helping to curb those cravings and keep you on track. For many people, the strongest cravings show up after straying from a low-carb diet.
A Healthy Snack for Some, But Maybe Not for You
Rice crackers can be a healthy snack option for some dietary approaches, but they aren't necessarily your best choice on a low-carb diet. To remain on track, get snacks that align better with your low-carb goals.
Grocery Stores: A Maze of Choices
The snack aisle at the grocery store is a confusing maze where even the best of intentions can go astray. Different popular brands tout their "healthy" rice snacks in eye-catching packaging, giving a strong allure. Here is the thing, if low-carb is your life, you need to learn how to navigate the marketing maze like a pro. Here are a few tricks:
Popular Brands: Know What You Are Buying
From sesame seeds to sour cream flavored, popular brands offer a variety of flavors to keep you coming back for more. Remember health markers like low-cal and low-carb can be misleading and false.
Plain Brown Rice Cakes: The Lesser Evil?
If you must eat rice snacks, opt for plain brown rice cakes. They are not low-carb rice crackers, but typically a little lower in carbs than their white rice counterparts. Keep in mind that they're not the healthiest option for a low-carb diet.
Flavor Variety: The Sugar Trap
While flavors like apple cinnamon or caramel rice cakes may seem enticing, be careful! The exciting variety of flavors usually come with added sugars, messing with your carb intake and blood sugar levels.
With the endless snack choices, the grocery store can be your best friend or your worst enemy when it comes to maintaining a low-carb lifestyle. Next time you find yourself in that snack aisle, use this knowledge, and may the odds be ever in your favor!
Rice Crackers Substitutes
Although they are better than potato chips and a pint of ice cream, rice crackers or rice cakes aren't the best snacking choices on a low-carb diet. Here's a list of low-carb and keto-friendly alternatives that are big on flavor and low on carbs.
- Almond flour-based crackers: Don't let the 'flour' in almond flour deter you. These low-carb crackers are the real snack game changers. They offer a great way to get that satisfying crunch you crave while keeping your carb count in check. Plus, they're often seasoned with herbs and spices, making them a flavorful option. A handful of these work great for a strict ketogenic diet as well.
- Flax seed: Craving a good crunch? Look no further than keto-friendly crackers made from flax seeds. You'll get a hefty dose of fiber and omega-3s, without derailing your low-carb lifestyle. Slather with some Keto Cream Cheese Dip and a sprinkle of sea salt for a delightful snack.
- Keto cheese breadsticks: Take your snack game to a new level with Keto Cheese Breadsticks. They're cheesy, crunchy, and perfectly low-carb. Dunk them in my Homemade Tomato Sauce for a huge burst of flavors.
- 100% cheese crackers: It's all about the cheese. Just take your favorite hard cheese—think Parmesan or cheddar—grate it, place small mounds on a baking sheet, and bake them until they're crispy. You'll get these heavenly, crunchy rounds that are blissfully low-carb. This is a tasty snack.
- Almond butter and 100% dark chocolate: I know this combo sounds strange, but I had to share its goodness. You're seriously missing out If you've never spread almond butter on a square of 100% dark chocolate. The almond butter cuts through the bitterness of the chocolate wonderfully. The combo is a fantastic way of sorting out dessert cravings without getting off the low-carb track. Substitute peanut butter for almond butter if you like it better.
With these alternatives, there's no reason to feel snack-deprived on a low-carb diet. They are so darn good, that you may forget about rice crackers altogether.
Bottom Line: Carbs in Rice Crackers Suggest It Is High-Carb
Choosing a delicious, satisfying snack from the endless options can be daunting, especially when you're committed to a low-carb lifestyle. While rice crackers and rice cakes may be tempting, remember they're packed with carbs and offer minimal nutritional value. Also, don't forget that pesky high glycemic index, that will set you up for blood sugar spikes and gnarly cravings.
The good news? There are plenty of low-carb alternatives. From almond flour-based crackers to oven-baked 100% cheese rounds, you can snack and remain on the low-carb track without sacrificing flavor.
Ready to up your low-carb game even further? Check out my Low Carb Articles section for actionable tips on how to Restart Low-Carb Living and much more.
Is it low carb? Learn more about it:
Easy Keto Eggs Benedict Recipe
For years, I thought enjoying eggs Benedict on keto meant skipping the bread—until I perfected my oven-baked keto English muffins.
Easy Blender Hollandaise Sauce
Got two minutes? That’s all it takes to make my easy Blender Hollandaise Sauce. Perfect for eggs Benedict or drizzling
Delicious Keto English Muffins
Looking for a baked keto English muffin recipe that delivers on texture and flavor? My oven-baked English muffins are light,
Recent Low Carb Recipes:
Easy Keto Eggs Benedict Recipe
For years, I thought enjoying eggs Benedict on keto meant skipping the bread—until I perfected my oven-baked keto English muffins. This recipe is simple, delicious, and just like the classic version but with far fewer carbs. Let me show you how to make it at home!
Easy Blender Hollandaise Sauce
Got two minutes? That’s all it takes to make my easy Blender Hollandaise Sauce. Perfect for eggs Benedict or drizzling over veggies, salmon, or chicken, this recipe is fast, simple, and delicious. Elevate your meals with this versatile sauce today!
Delicious Keto English Muffins
Looking for a baked keto English muffin recipe that delivers on texture and flavor? My oven-baked English muffins are light, fluffy, and free from that "eggy" taste. They're ideal for breakfast sandwiches or as a base for your favorite toppings.
