Cereal, rice crispy, flavored
Common food
Photo: Wikipedia
Rice Krispies Treats are soft, chewy, marshmallow-bound bars made from puffed rice cereal. They have a signature sweet, buttery vanilla flavor and a uniquely light, crispy-yet-melty texture. Nutritionally, they are a high-carbohydrate, high-sugar energy source with minimal protein or fat.
Calorie split: 5% protein · 92% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love them for the nostalgic, comforting combination of toasted rice and sweet marshmallow, which creates an addictive, melt-in-your-mouth texture. Their versatility makes them a beloved base for countless homemade variations, from adding chocolate chips to pressing in pretzels.
⚠️ Watch-outs & how to enjoy it better
Due to the high sugar (39.21g/100g) and refined carb content, they can cause rapid blood-sugar spikes and provide little lasting satiety. To counteract this, pair a small portion with a source of protein (like a glass of milk or a handful of nuts) or fat (like peanut butter) to slow digestion and stabilize energy levels.
Key benefits
- Quick source of energy from simple carbohydrates
- Very low in fat
- No cholesterol
- Simple, familiar comfort food
- Easy to make at home with minimal ingredients
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original recipe was created in 1939 by Malitta Jensen and Mildred Day, employees of the Kellogg Company, as a promotional item for the cereal.
Full nutrition (USDA data · scales with serving)
| Water | 6.9 g |
| Energy | 372 kcal |
| Protein | 5.0 g |
| Total lipid (fat) | 0.92 g |
| Carbohydrate, by difference | 86.0 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 39.2 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 9.1 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 63.0 mg |
| Potassium, K | 46.0 mg |
| Sodium, Na | 355 mg |
| Zinc, Zn | 0.74 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 3.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.50 mg |
| Riboflavin | 0.49 mg |
| Niacin | 6.6 mg |
| Vitamin B-6 | 0.66 mg |
| Folate, total | 129 ug |
| Folic acid | 118 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 211 ug |
| Choline, total | 5.3 mg |
| Vitamin B-12 | 0.88 ug |
| Vitamin B-12, added | 0.88 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.06 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 4.9 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.23 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.21 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.27 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.26 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.24 g |
| PUFA 18:2 | 0.20 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted — USDA does not publish this profile for Cereal.
| Tryptophan | 0.09 g |
| Threonine | 0.24 g |
| Isoleucine | 0.26 g |
| Leucine | 0.80 g |
| Lysine | 0.12 g |
| Methionine | 0.10 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.21 g |
| Valine | 0.34 g |
| Arginine | 0.24 g |
| Histidine | 0.18 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.27 g |
| Proline | 0.49 g |
| Serine | 0.38 g |
FAQ
Are Rice Krispies Treats gluten-free?
The core ingredients (puffed rice cereal, marshmallows, butter) are typically gluten-free, but cross-contamination is possible. Always check labels for certified gluten-free versions if you have celiac disease or sensitivity.
Why are they so sticky?
The stickiness comes from the melted marshmallows, which are primarily sugar and gelatin. The gelatin provides the chewy, binding structure that holds the cereal together.
Can I make them without butter?
Yes, you can substitute butter with coconut oil, margarine, or a neutral-flavored oil. The texture may be slightly less rich, but the binding from the marshmallows will remain.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.72 kcal/g · 5% calories from protein · 0.3 g fiber · 39.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 7.72 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.