Cereal, rice crispy, plain
Common food
Photo: Wikipedia
Plain rice crispy cereal is a light, airy, and crunchy breakfast staple made from toasted rice grains. It offers a mild, subtly sweet flavor with a satisfyingly crisp texture that softens quickly in milk. Nutritionally, it is a high-carbohydrate, low-fat, and low-protein food, providing quick energy.
Calorie split: 8% protein · 89% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love its simple, nostalgic crunch and mild sweetness that pairs perfectly with cold milk. Its versatility shines in both a quick breakfast bowl and as the key ingredient in classic no-bake treats.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index (79.81g carbs, 9.85g sugar per 100g) can cause rapid blood-sugar spikes, making it a poor choice for sustained energy or for those managing diabetes. To counteract this, pair it with a source of protein (like Greek yogurt or nuts) and healthy fat (like chia seeds or nut butter) to slow digestion.
Key benefits
- Quick and convenient source of energy.
- Very low in fat (1.21g per 100g).
- Light and easy to digest for most people.
- Often fortified with vitamins and minerals.
- A versatile base for homemade treats.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The cereal was inspired by a Japanese rice cracker called 'mochigome' and was first marketed in the US in 1928 with the tagline 'Snap! Crackle! Pop!' to mimic the sound it makes in milk.
Full nutrition (USDA data · scales with serving)
| Water | 10.2 g |
| Energy | 358 kcal |
| Protein | 7.0 g |
| Total lipid (fat) | 1.2 g |
| Carbohydrate, by difference | 79.8 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 9.8 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 26.7 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 90.0 mg |
| Potassium, K | 67.0 mg |
| Sodium, Na | 505 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.20 mg |
| Selenium, Se | 4.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.96 mg |
| Riboflavin | 0.95 mg |
| Niacin | 12.8 mg |
| Vitamin B-6 | 1.3 mg |
| Folate, total | 592 ug |
| Folic acid | 576 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 995 ug |
| Choline, total | 7.0 mg |
| Vitamin B-12 | 1.8 ug |
| Vitamin B-12, added | 1.8 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) | 0.10 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 | 0.34 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 | 0.31 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.40 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.39 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.35 g |
| PUFA 18:2 | 0.29 g |
| PUFA 18:3 | 0.06 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
Is rice crispy cereal gluten-free?
Pure rice cereal is naturally gluten-free, but it's essential to check the packaging for a certified gluten-free label to avoid cross-contamination during manufacturing.
Why does it get soggy so fast in milk?
The toasted rice grains are highly porous and absorb liquid quickly. For maximum crunch, pour the milk just before eating and consume it promptly.
Can I use it in savory dishes?
Yes! Crushed rice cereal makes an excellent, light, and crunchy coating for baked chicken, fish, or vegetables, offering a gluten-free alternative to breadcrumbs.
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 3.58 kcal/g · 8% calories from protein · 0.4 g fiber · 9.8 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: 7.54 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.