1 piece (medium) of Whole Wheat Rice Cake (9 g) has 34 calories. That works out to 380 calories per 100 g. It contains 7.2 g of carbs, 0.8 g of protein, 0.2 g of fat and 0.4 g of fiber. Its glycemic index is 85 (high), so it raises blood sugar quickly.

What is Whole Wheat Rice Cake?

A Whole Wheat Rice Cake is a round, crisp snack made by puffing and pressing whole-grain wheat into a compact cake. Its mild, slightly toasted taste and dry, crumbly crunch make it an easy base for toppings.

It can be eaten plain or topped for breakfast or a quick snack; in many places, people pair rice cakes with nut butter, cheese, avocado or fruit. This version is mainly carbohydrate, with some fibre and a little protein. Add a protein-rich topping or fresh fruit to make it more satisfying, or enjoy it alongside soup or a salad.

Whole Wheat Rice Cake Nutrition Facts

Selected: 100 g

380

KCAL / 100G

Carbs

80g

· 29% DV

Protein

8.5g

· 17% DV

Fat

2.5g

· 3% DV

Fiber

4.5g

· 16% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 85% · Protein 9% · Fat 6%

Whole Wheat Rice Cake Vitamins & Minerals

Vitamins

0.35mg · 29% DV

4.2mg · 26% DV

0.5mg · 10% DV

0.13mg · 8% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

110mg · 16% DV

Selenium

7µg · 13% DV

Zinc

1mg · 9% DV

How Nutritious Is Whole Wheat Rice Cake?

Nutrient density

Medium

35/ 100

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

Medium

37/ 100

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.

Whole Wheat Rice Cake Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Whole Wheat Rice Cake

To burn the 380 calories in 100 g:

🚶

94min

Walking (5 km/h)

🏃

39min

Running (8 km/h)

🚴

52min

Cycling

🏊

44min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Whole Wheat Rice Cake 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 Whole Wheat Rice Cake Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Whole Wheat Rice Cake Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Whole Wheat Rice Cake Fat Profile

SATURATED

0.5g

MONOUNSATURATED

0.5g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 30:1

Above the ideal 4:1 (30:1).

Compare Whole Wheat Rice Cake

🍘vs🍚

Whole Wheat Rice Cake vs Bulgur Pilaf260 kcal more per 100 g

→🍘vs🍝

Whole Wheat Rice Cake vs Whole wheat pasta256 kcal more per 100 g

→🍘vs🥖

Whole Wheat Rice Cake vs Breadstick30 kcal fewer per 100 g

→🍘vs🥯

Whole Wheat Rice Cake vs Simit40 kcal more per 100 g

→

Foods Similar to Whole Wheat Rice Cake

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Whole Wheat Rice Cake

Is Whole Wheat Rice Cake healthy?

Whole Wheat Rice Cake can be a convenient whole-grain snack, but it is not especially filling on its own. Pair it with a protein-rich topping, such as egg, hummus, or cheese, to make a more satisfying snack.

Is Whole Wheat Rice Cake good for weight loss?

Whole Wheat Rice Cake does not cause weight loss by itself. It can fit into a weight-conscious eating pattern, but toppings such as sweet spreads can change the overall snack substantially; choose a filling topping and a portion that suits you.

What can you put on Whole Wheat Rice Cake?

Whole Wheat Rice Cake works well with hummus, cottage cheese, avocado, nut butter, or sliced fruit. Add wet toppings just before eating, since the airy cake softens quickly once it absorbs moisture.

How is Whole Wheat Rice Cake made?

Whole Wheat Rice Cake is typically made by heating and expanding whole-grain rice under pressure, then shaping it into a cake. Exact ingredients and production methods vary by product, so the texture and density can differ between brands.

Can Whole Wheat Rice Cake replace bread?

Whole Wheat Rice Cake can replace bread for some snacks or light meals, but it is much airier and may not feel as filling. Add a protein-rich topping or serve it alongside other foods if you want a more substantial meal.

Why does Whole Wheat Rice Cake get soggy?

Whole Wheat Rice Cake gets soggy because its porous, crisp structure absorbs moisture from the air and from toppings. Keep it sealed in a dry place, and assemble it with wet ingredients only when you are ready to eat.

How should you store Whole Wheat Rice Cake after opening?

Store Whole Wheat Rice Cake in an airtight container in a cool, dry cupboard. Keeping it away from humidity helps preserve its crunch; refrigeration is unnecessary and can expose it to moisture when the container is opened.

Is Whole Wheat Rice Cake a good snack before a workout?

Whole Wheat Rice Cake can work as a light pre-workout snack, especially with a topping that provides some protein. If you need sustained energy for a longer session, have it as part of a more substantial snack rather than on its own.

What is the difference between Whole Wheat Rice Cake and a plain rice cake?

Whole Wheat Rice Cake contains whole-grain rice, while a plain rice cake may be made from refined rice. The whole-grain version typically has a more noticeable grain flavor and a less delicate texture; recipes vary by product.

Is Whole Wheat Rice Cake suitable for people with diabetes?

Whole Wheat Rice Cake can raise blood sugar quickly because puffed rice products are rapidly digested. Having it with protein, fat, or fiber may slow the meal’s overall digestion, but people managing diabetes should follow their clinician’s individualized advice.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026