Rice crackers
Rated by 11 diets
How the diets react
Diet Ratings
Rice crackers are refined carbohydrate with 7-9g net carbs per ounce. Even small portions rapidly consume daily carb allowance and spike blood glucose.
Plain rice crackers are typically made from rice, oil, and salt—entirely plant-based. Verify no dairy flavoring or animal-derived additives in seasoned varieties.
Rice is a grain and excluded from paleo diet. Rice crackers are processed grain products with added salt and often seed oils.
Made from whole grain rice, lower in sodium than many crackers. However, still processed and lacks the fiber and nutrients of whole grains eaten in traditional form.
Some Mediterranean diet practitioners accept plain rice crackers as acceptable occasional alternatives to bread, particularly in regions with rice-based traditions.
Rice is a grain and plant-derived carbohydrate source. Violates core carnivore principle of excluding all plant foods.
Rice crackers contain grains (rice) which are explicitly excluded. They also recreate a processed snack food format prohibited by Whole30.
Rice is naturally low-FODMAP and contains no fructans, lactose, or excess fructose. Monash University confirms rice crackers as low-FODMAP at standard servings. No portion restriction needed for typical consumption.
Plain rice crackers are lower in sodium and fat than Ritz, but still refined carbohydrates with minimal fiber. Acceptable in moderation with hummus or other DASH-approved dips, but not ideal as standalone snack.
Rice crackers are high-glycemic refined carbohydrates with minimal protein and fiber. White rice is explicitly avoided in Zone diet. Cannot be reasonably portioned into Zone meals.
Refined rice lacks fiber and whole-grain benefits. Minimal inflammatory compounds but also minimal anti-inflammatory benefit. Neutral to slightly pro-inflammatory due to refined carbohydrate profile.
Some practitioners view plain rice crackers as acceptable for those with grain sensitivities, particularly if made without seed oils, viewing them as a neutral starch option.
Rice crackers are lower in fat than Ritz (0.5-1g per serving) but still low in protein (1g), low in fiber (0g), and high in refined carbs. Better than Ritz but still empty calories. Some GLP-1 patients use them as vehicles for protein-rich toppings (hummus, cheese), which improves the rating.
Some RDs recommend avoiding rice crackers entirely as refined carbs with minimal nutritional value, while others accept them if paired with high-protein toppings to increase satiety and nutrient density.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.