Rice Cakes (brown rice): GI, GL, Carbs & Blood Sugar Impact
Glycemic index of rice cakes (82), glycemic load, carbs per cake, and why puffed rice snacks spike blood sugar out of proportion to their size.
Do Rice Cakes Raise Blood Sugar?
Rice cakes are puffed, heavily processed starch with a high published GI (around 82). One cake is small — but three or four as a “snack” quietly become a large carbohydrate hit.
How to Eat It
If you snack on rice cakes, count them and stop at one or two, ideally topped with something with protein or fat (peanut butter, cheese). There are better low-impact snack options in this database.
Nutrition Facts (Rice Cakes (brown rice))
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 387 kcal | 35 kcal |
| Carbohydrate | 81.7 g | 7.4 g |
| Fiber | 3.5 g | 0.3 g |
| Sugars | 0.8 g | 0.1 g |
| Protein | 8.5 g | 0.8 g |
| Fat | 3.5 g | 0.3 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 82 (typical value).
Reported range: 74-87.
Evidence level: Moderate.
Note: Heavily processed puffed starch tests high.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 5.8 per 1 cake (9 g).
Calculation: GI (82) × available carbohydrate per serving (7.0 g = 81.7 g − 3.5 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Number of cakes
- Toppings
- Brand
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.