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Is Rice Cracker Keto-Friendly?

Rice Cracker on a kitchen counter

When embarking on a ketogenic diet, it's essential to know which foods align with your dietary goals and which ones might potentially trip you up.

One such food, often perceived as a light and healthy snack, is the rice cracker.

But is it keto-friendly? The simple answer is no, and in this guide, we dive deep into the reasons why.

We explore the carbohydrate content of rice crackers, their impact on a ketogenic diet, practical ways to avoid them, and suggest some keto-compatible alternatives.

By the end of this guide, you'll be well-equipped to make informed food choices that align with your keto journey.

Let's get started!


  • Rice Crackers aren't suitable for a keto diet due to their high net carb content.
  • Despite having some health benefits, such as being low in fat and calories, rice crackers can disrupt ketosis.
  • Discover how you can navigate your keto journey effectively while avoiding pitfalls like rice crackers.

Is Rice Cracker Keto-Friendly?

Moving onto the million-dollar question: Is Rice Cracker Keto-Friendly? In a word, no. But let's crunch the numbers and see why, shall we?

One of the definitive principles of the ketogenic diet is keeping your daily net carbohydrate intake low, usually within the range of 20-50g a day. Net carbs are the total carbohydrates minus the fiber content. They're the carbs that your body can absorb and use, and therefore, they can affect your blood sugar levels and your state of ketosis.

Let's look at rice crackers. They are undoubtedly a delicious snack, but when we examine their nutritional profile, we find that per 100g, rice crackers contain a whopping 82.64g of net carbs. Now, you may not consume 100g of rice crackers in one sitting, but even in smaller quantities, their net carb count could quickly add up and potentially exceed your daily carb limit. This would knock your body out of the state of ketosis, which is something we definitely want to avoid in a ketogenic diet.

It's important to remember that ketogenic diets are not just about low carbs, but also about high fat intake. The main goal is to switch the body's energy source from carbs to fats. Unfortunately, rice crackers don't contribute much to this goal either. They are low in fats and do not provide the kind of nutritional balance that is necessary for maintaining ketosis.

Can Rice Cracker be Incorporated into a Strict Keto Diet?

So, we've established that rice crackers aren't inherently keto-friendly, but you may be wondering: "Is there any wiggle room? Can I somehow incorporate rice crackers into a strict keto diet?" The answer to that, unfortunately, is not really. When it comes to a strict ketogenic diet, every gram of net carb counts.

A strict ketogenic diet, as many of you know, is all about precision. It's carefully calculated to ensure that your body stays within the desirable state of ketosis. This means keeping your daily net carbohydrate intake in the low range of 20-50g, while making fats your primary energy source. Given the high net carb content of rice crackers, even a small portion can take up a significant chunk of your daily carbs allowance, leaving little room for other nutritious foods you need throughout the day.

Now, you might be thinking, "Okay, but what if I have just one or two?" Remember, the point of the keto diet is not to negotiate with carb-laden foods but to reorient your diet towards fat and protein sources. A rice cracker or two may not seem like much, but those carbs can add up quickly, and before you know it, you've exceeded your daily allowance.

To help stay on track, you might consider using a carb tracking tool. These tools, many of which are available as smartphone apps, allow you to log your food intake and automatically calculate your net carb consumption. This can be a helpful way to ensure you're staying within your daily carb limit and maintaining ketosis. If you're serious about your ketogenic lifestyle, such tools can be a valuable asset.

Delving into the Carbohydrate Content of Rice Cracker

Let's dive deeper into the carbohydrate content of rice crackers to better understand why they're not the best fit for a ketogenic diet. As we've mentioned before, the net carb content of food items is a crucial factor for individuals on a ketogenic diet. But what exactly are net carbs?

Net carbs are the total carbs minus the fiber content. Why subtract the fiber? Because fiber is a type of carbohydrate that the body can't easily digest, it doesn't raise your blood sugar levels and thus doesn't count towards your total net carb intake.

Now, let's bring rice crackers into the equation. A standard serving size for rice crackers might be around 15 grams, approximately a handful or six to seven pieces. Each 100g of rice crackers contains 82.64g of net carbs. Therefore, a 15g serving of rice crackers would contain roughly 12.4g of net carbs.

If you're adhering to a strict ketogenic diet where your daily net carb intake should be between 20-50g, consuming just a handful of rice crackers could fill over a quarter of your daily carb allowance. And that's not even taking into account the carbs you'd be consuming from other meals throughout the day!

Nutritional Snapshot of Rice Cracker

Rice Crackers, per 100g, are a rich source of carbohydrates, with 82.64g, which primarily fuel our daily physical and mental activities. They also offer 10.0g of protein, helping in tissue repair and growth. Though containing 5.0g total fats, with 3.02g monounsaturated and 1.64g polyunsaturated fats, these are considered healthier fats that may support heart health.

The micronutrient content in Rice Crackers is quite impressive. They provide 362.0mg of Phosphorus, vital for bone health and energy production, and 243.0mg of Potassium which is crucial for heart and muscular function. Notably, Rice Crackers offer 156.0mg of Magnesium, a mineral that's important for nerve function and blood sugar control.

The vitamin content is also noteworthy. With 5.54mg of Niacin, 0.55mg of Vitamin B-6, and 1.62mg of Pantothenic acid, Rice Crackers may support energy metabolism and brain function. They also contain 1.26mg of Vitamin E (alpha-tocopherol), which has antioxidant properties, and 2.1ug of Vitamin K1, key for blood clotting and bone metabolism.

Additionally, Rice Crackers are a source of trace minerals like Copper (0.3mg), Zinc (2.2mg), Manganese (4.07mg), and Selenium (25.5ug), essential for various bodily functions, including immune response and antioxidant defense.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 82.64g
Total fats 5.0g
Protein 10.0g
Sodium, Na 233.0mg
Potassium, K 243.0mg
Magnesium, Mg 156.0mg
Vitamin B-6 0.55mg
Vitamin E (alpha-tocopherol) 1.26mg
Vitamin K1 2.1ug
Copper, Cu 0.3mg
Phosphorus, P 362.0mg
Selenium, Se 25.5ug
Zinc, Zn 2.2mg
Manganese, Mn 4.07mg
Thiamin 0.44mg
Riboflavin 0.1mg
Niacin 5.54mg
Pantothenic acid 1.62mg
Folate, total 22.0ug
Choline, total 33.4mg
Calories 416.0kcal
Water 0.11g
Fatty acids, total monounsaturated 3.02g
Fatty acids, total polyunsaturated 1.64g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Rice Cracker' was not found in FoodData Central, so nutritional data for 'Rice crackers' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Rice Cracker on a Keto Diet

Having a clear understanding of how various foods, like rice crackers, can impact your keto journey is vital. So, what are the health implications of consuming rice crackers while on a keto diet?

Primarily, the high net carb content in rice crackers can potentially disrupt ketosis, a metabolic state that is the cornerstone of a ketogenic diet. When the body is in ketosis, it burns fat for fuel instead of carbohydrates. Consuming an excess of carbs, even from something as seemingly harmless as a handful of rice crackers, can pull your body out of ketosis. This shift can slow down the progress you're making with your ketogenic diet and may even lead to feelings of tiredness or sluggishness.

However, it's important to note that rice crackers aren't all bad news. While they might not fit into a ketogenic diet, they do have qualities that could contribute to overall health and wellness. For example, rice crackers are typically low in fat and calories. They're also often gluten-free, making them a viable snack option for those with celiac disease or a sensitivity to gluten. In addition, some varieties of rice crackers are fortified with additional nutrients like iron and vitamins.

Avoiding Rice Cracker in Your Keto Meal Plan

Maintaining a ketogenic diet can be a bit of a balancing act, especially when navigating foods like rice crackers that can quickly consume your daily carb allowance. So, how can you effectively avoid rice crackers in your keto meal plan?

One of the first steps to avoiding rice crackers is to be mindful when shopping. Many snack foods, even those labeled as "healthy" or "gluten-free," can be high in carbs, and rice crackers are no exception. Make a habit of reading nutritional labels, paying particular attention to the net carb content. If you see a high number there, it's best to leave it on the shelf.

It's also useful to plan your meals and snacks ahead of time. This can help ensure that you're not caught off guard by hunger and tempted to reach for a quick, carb-heavy solution like rice crackers. There are plenty of delicious, keto-friendly snacks that can be prepared ahead of time and enjoyed on the go.

In terms of dealing with cravings for rice crackers, it's beneficial to understand that these cravings often stem from a desire for a crunchy snack more than anything else. There are several keto-friendly alternatives that can satisfy this craving, such as nuts, seeds, or cheese crisps.

Additionally, be aware of rice crackers sneaking into certain dishes. They are often used as toppings on salads, or served alongside dips. In these scenarios, opt for alternatives like flaxseed crackers or vegetable sticks that can give you that crunch without the excessive carbs.

Keto-Compatible Alternatives for Rice Cracker

While rice crackers may not fit into a keto diet, there are plenty of tasty, keto-friendly alternatives out there that can satisfy your cravings without knocking you out of ketosis. Let's explore some of these options.

  1. Flaxseed Crackers: Made primarily from flaxseeds, these crunchy snacks are high in fiber, which lowers their net carb count. For instance, a 20-gram serving of flaxseed crackers contains about 1.3g of net carbs, significantly lower than rice crackers. They're also rich in healthy fats, making them an excellent choice for a ketogenic diet. Flaxseed crackers can be used in place of rice crackers in a variety of dishes, such as with dips or in a cheese platter.
  2. Cheese Crisps: These are essentially baked or fried cheese that forms a crispy, cracker-like snack. Depending on the type of cheese used, a serving of cheese crisps can contain zero to very low net carbs, while offering a good amount of fats and protein. Use them just like you would use rice crackers - as a crunchy snack, a salad topper, or with a selection of cold cuts.
  3. Almond Flour Crackers: These are made with almond flour instead of rice, making them lower in carbs and higher in fat. A 20-gram serving of almond flour crackers contains approximately 3g of net carbs. They are a versatile snack that can be used in many of the same ways as rice crackers, from accompanying a bowl of soup to serving as a base for canapés.
  4. Vegetable Sticks: Simple and wholesome, raw veggies like cucumber, bell peppers, and celery sticks can give you the crunch you crave, with minimal carbs. A 100-gram serving of celery, for instance, contains just 1.6g of net carbs. Pair them with a high-fat dip, like guacamole or a cream cheese-based dip, for a satisfying keto-friendly snack.

Concluding Thoughts on Rice Cracker and Keto

Navigating a ketogenic diet can sometimes feel like a culinary minefield, with rice crackers being one of the potential stumbling blocks. Despite their light texture and seemingly innocent appearance, we've discovered that rice crackers' high net carb content makes them unsuitable for a strict keto diet. They can quickly consume your daily carb allowance, potentially disrupting the state of ketosis that is so critical to the success of this dietary approach.

While rice crackers do have certain health benefits, such as being low in fat and calories and often gluten-free, these benefits don't outweigh the drawbacks when it comes to a ketogenic diet. In short, the high net carb content of rice crackers is a significant factor that makes them incompatible with a strict keto lifestyle.

However, forgoing rice crackers does not mean giving up on enjoyable snacks. We've explored several keto-friendly alternatives, from flaxseed crackers and cheese crisps to almond flour crackers and vegetable sticks. These options not only satisfy the craving for a crunchy snack but also align well with the low-carb, high-fat mantra of the ketogenic diet.

One other unique idea worth considering is embracing the principle of "food freedom." This means gradually learning to free oneself from the hold that certain foods, like rice crackers, might have. It entails understanding that while certain foods might be enjoyable, they don't necessarily support our health or dietary goals.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, typically all rice crackers are high in carbs as they are predominantly made from rice, which is a high-carb grain. Regardless of the brand or the flavoring, the carb content is generally high, making them unsuitable for a strict keto diet.

Even in moderation, rice crackers can take up a significant portion of your daily carb allowance on a keto diet. While everyone's body is different, it is generally advisable to avoid rice crackers to maintain ketosis.

Most rice crackers are high in carbs. While there may be some low-carb or reduced-carb versions available, these are often still too high in carbs for a keto diet.