How Many Calories Are In Quaker Rice Cakes? | Snack Math

Rice cakes made from puffed brown rice are feather-light, which is why the calorie number per cake is small. Quaker’s line spans plain, savory, and sweet options. The lightest picks clock in at 35 calories per cake; richer flavors land closer to 60. If you’re counting, the chart below makes it easy to compare by flavor.

Quaker Rice Cake Calories By Flavor (Easy Chart)

The entries reflect the per-cake values listed on Quaker’s product pages. One cake generally weighs about 9–10 grams and includes whole grain brown rice. Where Quaker lists whole grains per cake, that’s included so you can weigh “light” versus “hearty” options at a glance.

Per-Cake Snapshot By Flavor (Calories And Whole Grains)

Flavor	Calories (per cake)	Whole Grains (per cake)
Salt Free	35	—
Lightly Salted	35	9 g
White Cheddar	45	5 g
Apple Cinnamon	50	9 g
Everything	50	5 g
Caramel Corn	50	5 g
Chocolate	60	10 g

Those numbers align with what you’d expect from puffed grains: air in the structure, minimal oil, and flavor dustings that add modest energy. For a neutral benchmark, the USDA’s database shows a plain brown-rice cake at 35 calories per cake, matching the lightest Quaker options.

Want the brand’s official details for a quick check? Quaker’s page for the 35-calorie classic lists the serving, whole grains, and nutrition panel in one place; see the Lightly Salted facts.

Picking a flavor is only half the story. Toppings can swing total energy up or down and also change how long the snack keeps you satisfied. If you’re tracking intake, set your daily calorie needs first, then slot rice cakes in as a base you can build on.

Serving Size, Macros, And What Changes The Count

Typical Serving: One Cake Or Two

Most people eat one or two at a time. Two Lightly Salted cakes come out to about 70 calories before toppings, which makes room for add-ons without blowing past a modest snack target. Sweet flavors push that starting point to 100–120 for two.

Carbs, Protein, And Fat

By design, a rice cake is mostly carbohydrate from whole grain rice. Protein is under 1 gram per cake, fat is near zero, and fiber is limited. That’s why a plain cake won’t keep you full for long on its own. Pair it with protein (turkey, cottage cheese) or fiber (sliced apple, chia sprinkle) to stretch satiety.

Why Flavors Differ

Seasonings and sweet coatings create the spread from 35 to 60 calories. Chocolate and caramel styles carry more sugar and solids, so they land higher. Savory dustings like cheddar or everything seasoning add a few calories over plain, but not by much.

Is One Cake Enough For A Snack?

It can be, especially when you’re after a light bite between meals. If you need staying power, think “base + topper.” The base contributes crunch and volume; the topper brings protein and extra fiber. That combination helps keep hunger from snapping back right away.

How To Build A Better Rice Cake Snack

Start With The Goal

Quick bite? Go with a plain cake and fruit. Pre-workout nibble? Pair a 35-calorie cake with a thin smear of honey or banana for fast carbs. Longer holdover? Add protein like turkey, peanut butter, or cottage cheese.

Mix And Match Smart Toppings

You can keep total energy modest and still make it satisfying. The second table shows popular add-ons with typical calories and a quick “benefit” note so you can balance taste and fullness.

Common Toppings: Extra Calories And Why They Help

Topping (Typical Portion)	Extra Calories	Adds…
Turkey breast (1 oz)	~30	Lean protein
Cottage cheese (2 tbsp)	~30	Protein + calcium
Hummus (1 tbsp)	~25	Fiber + protein
Avocado (1/4 medium)	~80	Fiber + healthy fat
Peanut butter (1 tbsp)	~95	Protein + fat
Almond butter (1 tbsp)	~98	Protein + fat
Banana slices (1/2 small)	~45	Quick carbs
Apple slices + cinnamon	~30	Fiber + flavor
Greek yogurt (2 tbsp)	~25	Protein + tang

Choosing Flavors For Specific Goals

For The Lowest Base Calories

Salt Free and Lightly Salted sit at 35 per cake. They’re the best starting point when you want more flexibility with toppings or you’re working within a tight snack budget.

For A Sweet Bite Without A Big Jump

Apple Cinnamon and Caramel Corn come in at 50. If you crave something sweet, these keep the base modest so you can still add a small protein topper and stay near 120–150 total.

For Dessert-Leaners

Chocolate at 60 isn’t a heavy hit, but you’ll hit triple digits quickly when you add spreads. Go thin with nut butter or swap in Greek yogurt for a creamy finish that adds less fat per spoonful.

How Many To Eat In One Sitting?

If you’re peckish, one does the trick. If you’re replacing a mini-meal, two with a protein-rich topping is a smart middle ground. As always, adjust to your plan and appetite.

Frequently Missed Details

Whole Grains Per Cake

Look under “Product Details” on flavor pages. You’ll see 5, 9, or 10 grams of whole grain per cake depending on the flavor. That affects fiber a touch and can help you prioritize options that feel more hearty.

Salt And Seasonings

Seasoned varieties bring a little sodium, while the Salt Free option keeps it minimal. If you’re watching sodium closely, stick to the plain styles and add your own savory topper so you control the seasoning.

Allergy And Diet Notes

Quaker’s cakes are labeled gluten free. Always check the specific flavor’s ingredient list if you manage allergies or avoid dairy in savory styles.

Quick Math For Typical Combos

Light And Crisp

One Lightly Salted cake (35) + hummus (25) + tomato = ~60–65 calories with a punch of flavor.

Sweet And Balanced

One Apple Cinnamon cake (50) + 2 tbsp Greek yogurt (25) + a few strawberry slices ≈ ~80–90.

Hold-You-Over

Two Salt Free cakes (70) + turkey (30) + a swipe of mustard = ~100–110 and plenty of crunch.

Verified Sources And How To Read Them

For a generic baseline, the USDA-based entry for plain rice cakes shows 35 calories per 9-gram cake along with macros. For branded specifics, Quaker flavor pages list per-cake calories and whole grains; the Chocolate page is a good example at 60 calories per cake.

Bottom Line For Smart Snacking

Use the 35–60 calorie range as your base. Add a protein or fiber topper when you want staying power, keep spreads measured, and pick flavors that fit your taste and plan. If you want the full strategy behind setting targets and budgeting snacks, try our calorie deficit basics.