Rice Krispies: Calories, Nutrition Facts, and Health Benefits (2026)

Rice Krispies contain 130 calories per 1.25 cups (33 g), with 2 g of protein and 29 g of carbohydrates. The cereal has 4 g of sugar and provides 190 mg of sodium per serving. With a glycemic index of about 82, it has a significant impact on blood sugar levels.

This page provides a comprehensive overview of the nutritional profile of Rice Krispies, focusing on its calorie content, macronutrients, and health implications. It also examines how this cereal fits into various dietary goals and compares it with other breakfast options.

Rice Krispies Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for Rice Krispies per 1.25 cups (33 g) and per 100 g.

Values are for 1.25 cups (33 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	130	394	7%
Protein	2.0 g	6.1 g	4%
Carbohydrates	29.0 g	87.9 g	11%
Fiber	0.0 g	0.0 g	0%
Sugar	4.0 g	12.1 g	-
Fat	0.0 g	0.0 g	0%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	20 mg	60 mg	0%
Sodium	190 mg	576 mg	8%

About 94% of rice krispies calories come from carbohydrates, 6% from protein and 0% from fat.

Rice Krispies by Health Goal

The by-goal ratings assess how Rice Krispies align with common dietary objectives, such as weight loss and blood sugar management.

Goal	Rating	Why
Weight loss	Fair	130 calories per serving; calorie-dense at 394 cal per 100 g, so keep portions small
Blood sugar / diabetes	Fair	Glycemic load of about 24 per serving
Immunity	Good	Fortified with added vitamins and minerals, including B vitamins, iron and often zinc
Digestion	Fair	Very low in fiber
Heart health	Fair	A processed, low-nutrient food; best eaten in moderation
Muscle gain	Fair	Low in protein (2 g per serving)

Rice Krispies and Blood Sugar

Glycemic index: 82. Glycemic load: 24 per serving.

Rice Krispies has a glycemic index of about 82 and a glycemic load of around 24 per serving. Eating it with protein, fat or fiber slows the rise.

How Rice Krispies Compares to Other Breakfast Cereals

The comparison table highlights how Rice Krispies stacks up against other breakfast cereals in terms of calories, sugar, and other nutritional aspects.

Cereal (per 100 g)	Calories	Sugar (g)	Fiber (g)	Protein (g)
Rice Krispies	394	12.1	0.0	6.1
Corn Flakes	357	10.7	3.6	7.1
Corn Pops	387	29.0	1.3	3.2
Special K	387	12.9	3.2	16.1

Rice Krispies Myths, Checked

Rice Krispies are a high-fiber cereal , False. They have essentially no fiber.

Snap, crackle and pop means it is fresh and natural , Misleading. The sound is just the puffed rice reacting with milk.

How to Track Rice Krispies

A poured bowl of rice krispies is usually one and a half to two times the labeled serving, and the milk adds calories too, so weighing the cereal and counting the milk separately is the accurate way to log it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log rice krispies accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best breakfast foods ranked, calories in common breakfast foods, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1.25 cups of Rice Krispies?

One serving of Rice Krispies, which is 1.25 cups (33 g), contains 130 calories. This makes it a relatively low-calorie option for breakfast compared to other cereals.

Is rice krispies good for weight loss?

Rice Krispies can be part of a weight loss plan due to their low calorie content, but they lack fiber and protein, which are important for satiety. It is essential to balance them with other nutrient-dense foods.

Can people with diabetes eat rice krispies?

People with diabetes should consume Rice Krispies cautiously, as they have a glycemic index of about 82, indicating a high potential for raising blood sugar levels. Monitoring portion sizes is advisable.

How much fiber is in rice krispies?

Rice Krispies contain 0 g of fiber per serving, which is a consideration for those looking to increase their fiber intake for digestive health.

Is rice krispies high in sugar?

Rice Krispies have 4 g of sugar per 1.25 cups (33 g), which is relatively low compared to many other sugary cereals. However, it's still important to consider overall sugar consumption.

Are Rice Krispies healthy?

Rice Krispies can be enjoyed as part of a balanced diet, but they are not particularly high in nutrients. They are low in fat and protein, which may limit their health benefits.

Key Takeaways

• Rice Krispies contain 130 calories per 1.25 cups (33 g).
• Each serving has 2 g of protein and 29 g of carbohydrates.
• The cereal has 0 g of fiber and 4 g of sugar.
• Rice Krispies provide 190 mg of sodium per serving.
• The glycemic index is approximately 82, indicating a high blood sugar impact.
• Rice Krispies are low in fat, with 0 g per serving.