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

Rice cakes have 387 calories and 8.2 g of protein, while saltines have 421 calories and 8.6 g of protein. Saltines are higher in calories and protein.

Rice cakes and saltines are popular snack options, each with distinct nutritional profiles. This comparison highlights their calorie content, protein levels, and other nutritional aspects.

What Is the Difference Between Rice Cakes and Saltines?

Rice cakes are light, crisp snacks made from puffed rice. They are often used as a low-calorie alternative to bread. Saltines are baked crackers made from flour and yeast, known for their light, crisp texture and salty flavor. They are commonly served with soups or cheese.

Rice Cakes vs Saltines: Nutrition Side by Side

The following table presents a side-by-side comparison of rice cakes and saltines based on their nutritional values.

Nutrient (per 100 g)	Rice cakes	Saltine crackers
Calories	387 kcal	421 kcal
Protein	8.2 g	8.6 g
Carbs	81.5 g	73.8 g
Sugar	0.9 g	0.6 g
Fat	2.8 g	11.3 g
Fiber	4.2 g	3 g
Sodium	26 mg	1041 mg

Which Is Better, Rice Cakes or Saltines?

For weight loss: Rice cakes have 34 fewer calories than saltines, making them a lower-calorie option.

For muscle and protein: Saltines contain 0.4 g more protein than rice cakes, with 8.6 g compared to 8.2 g.

For low-carb or low-sugar: Rice cakes have 81.5 g of carbs and 0.9 g of sugar, while saltines have 73.8 g of carbs and 0.6 g of sugar.

How to Track Rice cakes and Saltines Accurately

It's easy to misjudge portion sizes and macros, especially with snacks that may seem light. 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 and should not be considered medical advice. Always consult with a healthcare professional for dietary guidance. Values are per 100 g: Rice cakes from USDA FoodData Central, Saltines from Open Food Facts (aggregated plain entries).

Frequently Asked Questions (FAQ)

Which has more protein?

Saltines have 8.6 g of protein, while rice cakes have 8.2 g.

Which has fewer calories?

Rice cakes have 387 calories, while saltines have 421 calories.

What is the fat content in rice cakes?

Rice cakes contain 2.8 g of fat per 100 g.

What is the sodium level in saltines?

Saltines have 1041 mg of sodium per 100 g.

How much fiber do rice cakes have?

Rice cakes contain 4.2 g of fiber per 100 g.

What is the sugar content in saltines?

Saltines have 0.6 g of sugar per 100 g.

Key Takeaways

• Rice cakes have 387 calories per 100 g.
• Saltines have 421 calories per 100 g.
• Rice cakes contain 8.2 g of protein.
• Saltines contain 8.6 g of protein.
• Rice cakes have 81.5 g of carbs.
• Saltines have 73.8 g of carbs.