Raising Are rice cakes healthy for kids 4–8?
Are rice cakes healthy? A Quaker Lightly Salted rice cake (9 g) has 35 calories, 0.8 g of protein, 0.2 g of fiber and 13 mg of sodium, and its ingredients are whole grain brown rice and salt. There is no added sugar in the plain version. On its own, one cake is far below the FDA's "good source" levels for protein (5 g) and fiber (2.8 g).
Rice cakes: snack check
- No added sugar
No sugar in ingredients: brown rice, salt (Quaker) - Not highly processed
Plain: whole grain brown rice and salt; flavored differ - Low protein and fiber
0.8 g protein, 0.2 g fiber per cake (FDC 1459571) - Not on choking lists
Not named on AAP or CDC choking lists
Each check is a yes-or-no fact with its source: a green check means the flag does not apply, an amber mark means it does. The count is not a health score. Our sources and how we check them.
| Serving | 1 cake (9 g), Quaker Lightly Salted |
|---|---|
| Calories | 35 |
| Added sugars | 0 |
| Protein | 0.8 |
| Fiber | 0.2 |
| Sodium | 13 |
Numbers: USDA FoodData Central, FDC 1459571 (Quaker Rice Cakes Lightly Salted). Checked October 2026.
What's in it
Quaker Lightly Salted rice cakes: whole grain brown rice and salt. Per cake (9 g): 35 calories, 0.8 g protein, 0.2 g fiber, 13 mg sodium (FDC 1459571). USDA's generic plain unsalted brown rice cake (FDC 170250) is close: 35 calories, 0.7 g protein and 0.4 g fiber per cake.
For kids 4–8
Rice cakes are not named on the AAP or CDC choking lists. They are dry and crumbly, so serve them with a drink and at the table. Plain rice cakes contain none of the FDA's nine major allergens on the Quaker label; toppings may.
Swaps and pairings
A topping does the work: spread nut butter thinly (the AAP lists thick chunks of nut butter as a choking risk), or add 2 tbsp of hummus, a slice of cheese, or mashed banana. That brings protein or fiber the cake alone does not have.
Flavored versions
Flavored rice cakes and mini rice crisps, such as caramel, chocolate or cheddar, have different ingredient lists and labels. Check them for added sugars and for flavors or colors, which mark a highly processed food under the NOVA system.
FAQ
What can I put on rice cakes for kids?
A thin layer of nut butter, hummus, cream cheese, a cheese slice or mashed fruit. Spread nut butter thinly: the AAP lists thick chunks of nut butter as a choking risk.
Do rice cakes have fiber?
Very little: 0.2 g per Quaker Lightly Salted cake and 0.4 g per USDA plain brown rice cake. The FDA's "good source" level is 2.8 g per serving.
Are rice cakes processed?
Plain rice cakes are puffed whole grain brown rice with salt, with no NOVA group 4 ingredient. Flavored versions may add sugar, flavors or colors.
Why you can trust this page: every number and flag links to its source, a separate reviewer checks each page before it goes live, and the date shows when we last checked. Sources and method · Report an error
Facts for parents, not medical or nutrition advice. Ask your pediatrician about allergies or your child's needs.
More snack checks
Hummus
Is hummus healthy? Store-bought hummus has 0 g added sugar, 2 g protein and 1 g fiber per 2 tablespoons, plus sesame, a major allergen. Numbers and sources.
Popcorn
Is popcorn healthy? Plain air-popped popcorn has no added sugar and 4.1 g fiber per ounce, but the AAP lists it as a choking risk. Numbers and sources.
String cheese
Is string cheese healthy? One stick has 6 g protein and 0 g added sugar; the AAP and CDC both list string cheese as a choking risk. How to serve it.
Healthy Snacks for Kids: Easy Ideas for Ages 4–8, Plus Safety
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