Snacks, brown rice chips
Whole food · Snacks
Photo: Wikipedia
Crispy, airy, and satisfyingly crunchy, brown rice chips are a light yet flavorful snack made from puffed or extruded brown rice. With a mild, toasty flavor and a delicate snap, they deliver a substantial carbohydrate boost with minimal fat. Their high carb content (81.5g per 100g) makes them a quick energy source, though they lack significant protein or fat to balance the blood sugar response.
Calorie split: 9% protein · 85% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love them for their addictive, light-as-air crunch and neutral flavor that pairs perfectly with dips, salsas, or just on their own. They are a versatile, pantry-stable snack that feels less heavy than potato chips but delivers the same satisfying texture.
⚠️ Watch-outs & how to enjoy it better
The very high carbohydrate content (81.5g per 100g) can cause rapid blood sugar spikes, especially if eaten alone. To counteract this, pair them with a protein or healthy fat source like hummus, guacamole, or a cheese slice to slow digestion and stabilize blood sugar. Also, check labels for high sodium content, as many commercial brands are heavily salted.
Key benefits
- Naturally gluten-free, suitable for celiac or gluten-sensitive diets.
- Low in fat (2.8g per 100g), making them a lighter snack option.
- Good source of dietary fiber (4.2g per 100g) for digestive health.
- Provides quick energy from complex carbohydrates.
- Often made with minimal added sugar (0.6g per 100g).
🌍 Where it's eaten
💡 Did you know?
Brown rice chips are often made using a process called 'extrusion,' where the rice dough is forced through a die under high heat and pressure, causing it to puff up instantly and create that signature airy, crunchy texture.
Full nutrition (USDA data · scales with serving)
| Water | 5.8 g |
| Energy | 384 kcal |
| Energy | 1607 kj |
| Protein | 8.2 g |
| Total lipid (fat) | 2.8 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 81.5 g |
| Fiber, total dietary | 4.2 g |
| Total Sugars | 0.60 g |
| Sucrose | 0.58 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 131 mg |
| Phosphorus, P | 360 mg |
| Potassium, K | 290 mg |
| Sodium, Na | 326 mg |
| Zinc, Zn | 3.0 mg |
| Copper, Cu | 0.45 mg |
| Manganese, Mn | 3.7 mg |
| Selenium, Se | 24.6 ug |
| Fluoride, F | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.17 mg |
| Niacin | 7.8 mg |
| Pantothenic acid | 1.0 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 21.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 21.0 ug |
| Choline, total | 24.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 22.0 ug |
| Vitamin E (alpha-tocopherol) | 6.5 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 1.7 mg |
| Tocopherol, delta | 0.06 mg |
| Tocotrienol, alpha | 0.56 mg |
| Tocotrienol, beta | 0.14 mg |
| Tocotrienol, gamma | 0.65 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.5 ug |
| Vitamin K (Dihydrophylloquinone) | 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 | 0.64 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 15:0 | 0.00 g |
| SFA 16:0 | 0.48 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.05 g |
| SFA 20:0 | 0.06 g |
| SFA 22:0 | 0.04 g |
| Fatty acids, total monounsaturated | 1.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.98 g |
| PUFA 18:2 | 0.97 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 40.0 mg |
| Stigmasterol | 0.00 mg |
| Campesterol | 15.0 mg |
| Beta-sitosterol | 25.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.10 g |
| Threonine | 0.30 g |
| Isoleucine | 0.35 g |
| Leucine | 0.68 g |
| Lysine | 0.31 g |
| Methionine | 0.18 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.42 g |
| Tyrosine | 0.31 g |
| Valine | 0.48 g |
| Arginine | 0.62 g |
| Histidine | 0.21 g |
| Alanine | 0.48 g |
| Aspartic acid | 0.76 g |
| Glutamic acid | 1.7 g |
| Glycine | 0.40 g |
| Proline | 0.38 g |
| Serine | 0.42 g |
FAQ
Are brown rice chips healthier than potato chips?
They are generally lower in fat and may contain more fiber, but they are still very high in carbohydrates. The healthiness depends on the brand, ingredients, and how you pair them.
Can I eat brown rice chips on a low-carb diet?
No, they are not suitable for low-carb or ketogenic diets due to their extremely high carbohydrate content (over 80g per 100g).
Do brown rice chips contain gluten?
Pure brown rice chips are naturally gluten-free, but always check the label for cross-contamination or added ingredients like wheat-based seasonings.
How can I make them more filling?
Pair them with protein-rich dips like hummus, Greek yogurt-based sauces, or cheese. Adding a source of fat and protein will help you feel full longer and prevent blood sugar spikes.
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 3.84 kcal/g · 9% calories from protein · 4.2 g fiber · 0.6 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: 1.12 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.