Rice cakes glycemic index
Rice cakes has a glycemic index of 82, which is high. A 25 g serving (3 rice cakes) has a glycemic load of 16 (medium).
Also known as: puffed rice cakes, rice crackers
- Serving25 g
- Available carbs19 g
- Fiber1.1 g
- Sugars0.2 g
- Protein2.1 g
- Calories97 kcal
Serving: 3 rice cakes.
What to know
Puffed rice cakes are light in calories but high GI, around 82. Topping them with nut butter, avocado, cottage cheese or tuna slows the rise.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 39 g | 32 | High |
| 100 g | 77 g | 63 | High |
| 25 g · 3 rice cakes | 19 g | 16 | Medium |
What the studies found
The value of 82 is the median of 6 published measurements in the International Tables of Glycemic Index (2021). Results range from 61 to 91. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 61 · Australia 1995
- 81 · Korea 2018
- 82 · USA 2002
- 82 · Australia 1991
- 82 · China 2005
- 91 · Australia 1995
Rice cakes compared with other snacks & crackers
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Frequently asked questions
Is rice cakes low glycemic?
No. With a GI of 82, rice cakes is in the high range (70 or more). Low GI is 55 or less.
What is the glycemic load of rice cakes?
A 25 g serving (3 rice cakes) has a glycemic load of 16, which is medium. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat rice cakes?
With a GI of 82 and a medium glycemic load per serving, rice cakes can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in rice cakes?
A 25 g serving has about 20 g of total carbohydrate, including 1.1 g of fiber, leaving 19.3 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 81.5 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (25 g) | |
|---|---|---|
| Calories | 387 kcal | 97 kcal |
| Carbohydrates | 82 g | 20 g |
| Available carbs | 77 g | 19 g |
| Fiber | 4.2 g | 1.1 g |
| Sugars | 0.9 g | 0.2 g |
| Protein | 8.2 g | 2.1 g |
| Fat | 2.8 g | 0.7 g |
Source: USDA FoodData Central, Snacks, rice cakes, brown rice, plain, unsalted (SR Legacy, FDC 170250). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.