How healthy are rice crackers?

Rice crackers can be a healthy snack for your daily diet, especially if you opt for whole grain versions because the whole grain is rich in fiber, vitamins and minerals.

Brown rice crackers contain between 2 and 3 grams of fiber per serving, which represents a good contribution of this nutrient. Fiber is an essential nutrient that helps regulate intestinal transit, keep blood sugar levels stable, and reduce the risk of heart disease.

They are also a good source of vitamins and minerals, such as iron, magnesium and zinc. These vitamins and minerals are essential for the proper functioning of the body.

The brown rice in these crackers is a source of complex carbohydrates. Complex carbohydrates are long chains of sugars that take longer to digest and absorb than simple carbohydrates. This means that brown rice provides a slower, more sustained release of energy, preventing high blood glucose spikes.

On the other hand, rice crackers are low in calories and fat, making them a healthy option for people who are trying to lose weight or maintain a healthy weight.

How to combine rice crackers to make them healthy

Here are some tips to enjoy rice crackers healthily:

  • Choose brown rice crackers.
  • Consume them in moderation.
  • Accompany them with fruits, vegetables or yogurt.
  • Avoid rice crackers with artificial flavorings, added sugars or preservatives.

Better to consume homemade rice crackers

However, it is important to note that rice crackers, even whole grain ones, are a processed food. Therefore, it is advisable to consume them in moderation or make them at home.

We share the basic recipe with some options so you can prepare your own cookies.

Basic recipe


  • 1 cup of brown rice tea;
  • 2 tablespoons sesame seeds;
  • 2 egg whites (if you are vegan, replace with 2 tablespoons of chickpea flour with water or 1 tablespoon of olive oil)
  • 1 pinch of salt.

How to prepare:

It is convenient to wash the brown rice and let it soak for a few hours. Then clean water is added for cooking. Cook the rice with a little salt over medium heat for 30 minutes.

Let cool and reserve. Beat the egg whites until stiff at medium speed and set aside.
In a bowl, place the cooked rice, sesame seeds and egg whites. Mix everything until you obtain a homogeneous mass. Pour the dough onto a baking tray and let it rest for 20 minutes in the refrigerator.
When it gains consistency, cut the dough with a medium-sized round ring or squares so that there is no waste.
Place the cookies in a preheated oven at 120°C for 30 minutes without browning. Let cool and serve.


You can replace brown rice with Yamani rice

To this recipe you can add some ingredients such as raisins, fresh herbs, cinnamon, natural sweetener stevia, sesame seeds, flax, chia and let your imagination fly.

To prevent them from getting damp, store them in an airtight jar. If that happens, you can toast them a little, they will take on a special flavor.

With information of: