Are rice cakes keto?

In this article, we will answer the question “are rice cakes keto”? and discuss what are the healthy alternatives of low carb rice?

Are rice cakes keto?

No, rice cakes are not keto. Not any type of rice like basmati, wild, brown or jasmine or rice processed products like cakes, rice flour, crackers are keto. The ketogenic diet is a low carb diet but rice is rich in carbohydrates.  

As the rice is grain, all types of rice and their processed products are rich in carbohydrates so it is not included in a ketogenic diet.

Total and net carbohydrate

White rice: White rice contains 44. 2 g of carbohydrates per cup and fibre components or very low in white rice.

Brown rice: Brown rice contains 44.2 g of carbohydrates per cup. Brown rice contains 3. 5g of fibre per cup.

Other types: There is a small difference in the carbohydrates content of long and short grain variants. But this difference is negligible. Although the exact amount of carbohydrates contained in different varieties are not known. 

In general, from a keto point of view, we can say that net carbohydrates in rice and rice products are very high. Rice contains approximately 44 g of carbohydrates and less than 10% of fibre.  It is not a good choice for you if you want a ketogenic diet in your daily use.

Rice Crackers and cakes: The net carbohydrates in the crackers depend on the brand, size, manufacturing process of the cracker. Mostly the cakes contain 8g of carbohydrates with 1 gram of fibre. If you want to eat these, do your research to get the accurate value of the carbohydrates in the cakes.

Puffed rice: The carbohydrate value of puffed rice is 12-13 grams per cup.  This net value as the fibre content is very low in puffed rice.

Glycemic index

If you want to eat a keto diet don’t eat rice because rice has a higher level of the glycemic index (GI) which means it can raise the blood glucose level. The GI of cooked white rice is 70 while the cooked brown rice has a lower GI as compared to white cooked rice. 

The GI level of brown rice is 68. The GI of rice crackers and puffed rice is above 80. Brown rice is healthier than white rice because brown rice has a lower glycemic index.

The problem with eating rice or rice grain is that it will affect the blood sugar level and insulin. It increases hunger and cravings.

What are healthy alternatives to low carb rice?


Cauliflower rice is the best alternative to low carb rice, if you have a craving for carbs you can use cauliflower. It has a total of 5g of carbs per cup in which 2g is fibre so the net value is 3g. It has a very low glycemic index of about 15. 

So, you can use cauliflower as an alternative to low carb rice. You can use frozen cauli rice or make it by yourself.

Konjac rice

Konjac rice is the lowest carb rice. You can prepare it from konjac rice. It is a water-soluble watery fibre that is composed of glucomannan and water. The net carb in it is zero and a rich source of fibre. You can prepare it quickly so it is the best substitute for low carb rice.

Mushroom rice

Mushroom rice is a healthy alternative to low carb rice. It is a keto-friendly diet. Carbs’ value varies in different varieties.

Other FAQs about Rice which you may be interested in.

Can you put rice in a slow cooker?

Can you eat brown rice on a low-carb diet?

Can you use arborio rice for sushi?

What are the Advantages of Cake rice?

  • Rice cakes have many advantages in the diet depending upon the brand and flavour added.
  • It is the best alternative to high-calorie food.
  • Rice cake is a high carb snack that can satisfy your carb craving quickly.
  • Rice cakes are a rich source of fats and carbs and you can use rice cake by adding them in the milk and can eat with a scoop of ice cream.
  • It is cheap and easily available and used as emergency food or desk lunch.
  • It has low calories as compared to rice so people who want to lose weight can use them to satisfy their craving for carbs.
  • It is easily digestible. It is gluten-free and doesn’t cause any problems like indigestion and bloating.

What are the disadvantages of rice cakes?

  • Rice cake has a high glycemic index so it may increase the blood sugar level.
  • Rice cakes with higher amounts of salt may cause heart diseases. So, if someone has a heart problem he must avoid rice cake.
  • It has very low nutritional value even if its primary source is brown rice.
  • If you want to eat a rice cake, use peanut butter, cream and cheese as a topping. It won’t raise the blood glucose level. Avoid corn syrup, sucrose, honey and fructose.



In this article, we answered the question “are rice cakes keto”? and discussed what are the healthy alternatives of low carb rice?

If you have any questions or comments please let us know.