Rice cakes, brown rice, plain (unsalted)
Only about 35 kcal each. Top with peanut butter or honey for a fast pre-workout carb.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Rice cakes, brown rice, plain for gym-goers
Per 100 g, rice cakes, brown rice, plain (unsalted) provides 387 kcal, 8.2 g protein, 81.5 g carbohydrate (4.2 g fiber, 0.9 g sugars) and 2.8 g fat (0.6 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 rice cake, about 9 g) comes to roughly 35 kcal and 0.7 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Rice cakes, brown rice, plain
Plain brown rice cakes are puffed whole-grain rice pressed into light, crisp discs. By weight they're as calorie-dense as any dry grain product, but each cake weighs only about 9 g, so one comes to around 35 kcal. This unsalted version has almost no sodium or sugar.
In a gym diet
Lifters reach for rice cakes when they want quick, low-fat carbs before training; the high glycemic index means they digest fast. On their own they're mostly a vehicle, with little protein or staying power. Top them with peanut butter, cottage cheese, tuna or honey and they become a useful snack. On a cut you get crunch and volume for few calories per cake, though finishing a whole stack is easy. They're dry and shelf-stable, so they travel well in a gym bag.
Preparation and cooking
Puffing already makes them ready to eat. The toppings drive the numbers, so log the spread separately: a generous layer of nut butter can easily triple a cake's calories.
Buying and storage
If sodium matters, make sure you're buying plain or unsalted cakes; flavored ones can add sugar, salt and oil. Reseal the bag after opening, because they absorb moisture fast and go soft and stale.
Things to watch
High GI plus low protein means they won't keep you full for long alone, so pair them with protein or fat. Rice products can contain inorganic arsenic, so vary your grains instead of leaning on rice cakes every day.
Meal ideas
- Pre-workout: two brown rice cakes with a teaspoon of honey and banana slices.
- High-protein snack: rice cakes topped with cottage cheese, cucumber and cracked black pepper.
- Quick lunch side: rice cakes with mashed avocado and canned tuna mixed with lemon.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Magnesium (31%) and Zinc (27%).
How it ranks among 14 Snacks & Other
| Protein per 100 kcal | 2.1 g | #9 of 14 |
| Protein per 100 g | 8.2 g | #6 of 14 |
| Fiber per 100 g | 4.2 g | #6 of 14 |
| Lowest calories per 100 g | 387 kcal | #10 of 14 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Pretzels, hard, salted
380 kcal · P 10.3 · C 79.8 · F 2.9
→Granola (oats, nuts, honey)
489 kcal · P 13.7 · C 53.9 · F 24.3
→Dark chocolate, 70-85% cacao
598 kcal · P 7.8 · C 45.9 · F 42.6
→Popcorn, air-popped (plain)
387 kcal · P 12.9 · C 77.8 · F 4.5
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19 kcal · P 0.7 · C 3.7 · F 0.2
→Applesauce, unsweetened
42 kcal · P 0.2 · C 11.3 · F 0.1
Compare Rice cakes, brown rice, plain with Pretzels, hard, salted →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in rice cakes, brown rice, plain?
Rice cakes, brown rice, plain (unsalted) has about 387 kcal per 100 g, or roughly 35 kcal per 1 rice cake (9 g).
How much protein is in rice cakes, brown rice, plain?
About 8.2 g of protein per 100 g and 0.7 g per 1 rice cake. That works out to 2.1 g per 100 kcal, so it's not primarily a protein source.
Is rice cakes, brown rice, plain good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Are rice cakes good before a workout?
For many people, yes. They supply rapidly digested carbohydrate with very little fat or fiber to slow things down. Two or three cakes with a little honey or jam, 30 to 60 minutes before training, is a common choice.
Should I worry about arsenic in rice cakes?
Rice absorbs more arsenic from soil and water than many grains, and puffed rice products can contain measurable amounts. Food-safety agencies advise adults to eat rice products as part of a varied diet and recommend limiting them as a staple for young children.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.