Not Keto
Rice Cakes
6.90g net carbs per 1 cake
Skip these on keto, since a single airy cake packs 6.9 g net carbs and you would burn through your daily budget after just a few. Reach for pork rinds or flax crackers when you want that crunch without the carb hit.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 35% of your 20g daily budget.
Plan the rest of your day
Good to Know
Plain puffed rice is mostly starch with just 0.4 g fiber and 0.7 g protein, so it spikes blood sugar quickly while leaving you hungry. Flavored versions like Quaker caramel or chocolate stack on added sugar that pushes carbs even higher. If you want the crunch, look at pork rinds or a flax cracker instead, since both deliver fat and protein without the rice starch.
Is Rice Cakes Keto? The Full Answer
Rice Cakes contains 6.90g net carbs per 1 cake (7.30g total carbs minus 0.40g fiber). Skip these on keto, since a single airy cake packs 6.9 g net carbs and you would burn through your daily budget after just a few. Reach for pork rinds or flax crackers when you want that crunch without the carb hit.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 35% of a 20g daily carb limit. If you are following a strict ketogenic protocol, reach for a lower-carb option instead.
Better Keto Swaps
Want that crunchy, snackable base without the carb hit? Skip rice cakes and reach for these instead. Pork rinds (think Epic or 4505) are the closest swap for a light, airy crunch, and a typical 14 g serving lands at about 0 g net carbs since they're pure protein and fat. Flax crackers are another solid pick. A brand like Flackers runs roughly 1 to 2 g net carbs per serving and gives you fiber along with that snappy texture. For a quick homemade option, bake a thin cheese crisp (just shredded parmesan crisped in the oven) at close to 0 g net carbs per crisp. One rice cake sits at 6.9 g net carbs, so any of these trims the count sharply while keeping the crunch you're after.
Track Your Ketone Levels
The Keto-Mojo meter is the gold standard for confirming you're actually in ketosis. Know your numbers - don't guess.