Rice Cakes vs Popcorn: Calories and Nutrition Compared (2026)

Both rice cakes and popcorn contain 387 calories per 100 g. Popcorn has higher protein at 12.9 g compared to rice cakes' 8.2 g.

Rice cakes and popcorn are popular snack options, each offering unique nutritional profiles. This comparison highlights their differences in calories, protein, carbs, and fiber.

What Is the Difference Between Rice Cakes and Popcorn?

Rice cakes are light, crispy snacks made from puffed rice, often enjoyed for their low calorie and fat content. They are commonly used as a base for toppings or eaten plain. Popcorn is a whole grain snack made from heated corn kernels that expand and puff up. It is known for its high fiber content and is often consumed as a low-calorie treat.

Rice Cakes vs Popcorn: Nutrition Side by Side

The following table presents a side-by-side comparison of rice cakes and popcorn, focusing on their key nutritional values.

Nutrient (per 100 g)	Rice cakes	Air-popped popcorn
Calories	387 kcal	387 kcal
Protein	8.2 g	12.9 g
Carbs	81.5 g	77.8 g
Sugar	0.9 g	0.9 g
Fat	2.8 g	4.5 g
Fiber	4.2 g	14.5 g
Sodium	26 mg	8 mg

Which Is Better, Rice Cakes or Popcorn?

For weight loss: Both rice cakes and popcorn contain 387 calories per 100 g, making them equal in terms of calorie content.

For muscle and protein: Popcorn has more protein at 12.9 g compared to rice cakes' 8.2 g, making it a better choice for those seeking higher protein intake.

For low-carb or low-sugar: Rice cakes contain 81.5 g of carbs, while popcorn has 77.8 g, making popcorn slightly lower in carbs. Both snacks contain 0.9 g of sugar.

How to Track Rice cakes and Popcorn Accurately

It's easy to misjudge portion sizes and macros when snacking on rice cakes or popcorn due to their light textures. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use, not medical advice. Always consult a professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Popcorn has 12.9 g of protein, while rice cakes have 8.2 g.

Which has fewer calories?

Both rice cakes and popcorn have 387 calories per 100 g.

How much fiber do rice cakes have?

Rice cakes contain 4.2 g of fiber per 100 g.

How much fiber is in popcorn?

Popcorn contains 14.5 g of fiber per 100 g.

What is the sodium content in rice cakes?

Rice cakes have 26 mg of sodium per 100 g.

What is the fat content of popcorn?

Popcorn contains 4.5 g of fat per 100 g.

Key Takeaways

• Both rice cakes and popcorn have 387 calories per 100 g.
• Popcorn has 12.9 g of protein, while rice cakes have 8.2 g.
• Rice cakes contain 81.5 g of carbs, popcorn has 77.8 g.
• Both snacks have 0.9 g of sugar.
• Rice cakes have 4.2 g of fiber, popcorn has 14.5 g.
• Rice cakes have 26 mg of sodium, popcorn has 8 mg.