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Sonko Rice Cakes Calories
Low-fat, crisp whole-grain snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Sonko Rice Cakes (18 g) has 70 calories. That works out to 387 calories per 100 g. It contains 14 g of carbs, 1.5 g of protein, 0.5 g of fat and 0.7 g of fiber. Its 0.2 mg of Manganese covers 11% of the Daily Value. Its glycemic index is 82 (high), so it raises blood sugar quickly.
Sonko Rice Cakes Nutrition Facts
Selected: 2 piece (medium) · 18 g
70
KCAL / 18G
Carbs
14g
· 5% DV
Protein
1.5g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 9% · Fat 7%
Sonko Rice Cakes nutrition facts table · 2 piece (medium) (18 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 58 mg | 3% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 0.7 g | 3% |
| Protein | 1.5 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Sonko Rice Cakes?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 9 g | 35 kcal |
| 1 piece (thin) | 7 g | 27 kcal |
| 1 piece (thick) | 12 g | 46 kcal |
| 2 piece (medium) | 18 g | 70 kcal |
| 3 piece (triple) | 27 g | 104 kcal |
| 4 piece (large) | 36 g | 139 kcal |
| 1 serving (medium) | 36 g | 139 kcal |
| 100 g | 100 g | 387 kcal |
| 1 pack (whole) | 100 g | 387 kcal |
Calculated from 387 calories per 100 g.
Frequently Asked Questions About Sonko Rice Cakes
Are Sonko Rice Cakes a healthy snack?
Sonko Rice Cakes can be a convenient, crisp snack, but they are not especially filling on their own. Add a topping with protein or fat, such as hummus, nut butter or cottage cheese, to make a more satisfying snack.
What can you put on Sonko Rice Cakes?
You can top Sonko Rice Cakes with hummus, avocado, cottage cheese, nut butter or sliced fruit. Savoury toppings work well for a quick lunch, while fruit and nut butter make an easy sweet snack.
How are Sonko Rice Cakes made?
Sonko Rice Cakes are made by heating rice under pressure so the grains puff and bind into a light, crisp cake. That process creates their airy texture, which differs from the soft, chewy texture of bread.
Do Sonko Rice Cakes come in different flavours?
Sonko Rice Cakes may be sold in plain and flavoured varieties, depending on the market and product range. The plain version is easy to pair with sweet or savoury toppings; flavoured versions can be eaten as they are.
How should you store Sonko Rice Cakes after opening?
Keep Sonko Rice Cakes tightly sealed in a cool, dry place after opening. Exposure to humidity makes them lose their crunch, so fold the packet closed or move the cakes to an airtight container.
Can you use Sonko Rice Cakes instead of bread?
Yes, Sonko Rice Cakes can stand in for bread as a crisp base for toppings, but they do not have the same soft texture or staying power. For a more filling meal, pair them with a substantial protein-rich topping.
Are Sonko Rice Cakes good for weight loss?
Sonko Rice Cakes do not cause weight loss by themselves. Their crisp, light texture can make them a handy snack base, but toppings and what you eat alongside them affect how filling the snack is.
Can people with diabetes eat Sonko Rice Cakes?
Sonko Rice Cakes can raise blood sugar, and eating them with a protein-rich topping may affect a meal differently from eating them alone. If you have diabetes, ask your dietitian how they fit your individual meal plan.
Are Sonko Rice Cakes suitable for babies and toddlers?
Sonko Rice Cakes are crisp and can break into pieces, so they may pose a choking risk for young children. Follow age-appropriate feeding guidance, supervise eating, and offer foods in a texture and shape your child can manage safely.
Why do Sonko Rice Cakes go soft?
Sonko Rice Cakes go soft when they absorb moisture from the air. Seal the packet promptly after opening and keep it somewhere dry; if the cakes have an off smell or visible mould, discard them.
Sonko Rice Cakes Vitamins & Minerals
Vitamins
B3
0.56mg · 4% DV
B6
0.05mg · 3% DV
B1
0.03mg · 3% DV
B5
0.14mg · 3% DV
Minerals
Manganese
0.24mg · 10% DV
Phosphorus
47mg · 7% DV
Selenium
2.7µg · 5% DV
Copper
0.04mg · 4% DV
Sodium
58mg · 3% DV
Potassium ⭐
32mg · 1% DV
Sonko Rice Cakes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sonko Rice Cakes
To burn the 70 calories in 2 piece (medium) (18 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Sonko Rice Cakes?
Sonko rice cakes are packaged, crisp discs made by puffing rice. Their texture is airy and crunchy, with a mild, toasted flavour that works well with both sweet and savoury toppings. They are convenient as a quick snack or a light breakfast: try them with nut butter and fruit, or with cheese, sliced vegetables or hummus. Their fat content is low, while carbohydrates make up most of their energy, so a plain rice cake may not be very filling on its own. Add a protein-rich topping or serve it alongside yoghurt to make a more satisfying snack.
How Nutritious Is Sonko Rice Cakes?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Sonko Rice Cakes Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sonko Rice Cakes Contain Allergens?
No known major allergens
Which Diets Is Sonko Rice Cakes Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sonko Rice Cakes Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.