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Caramel rice cakes taste a lot like caramel popcorn, just flatter and way crunchier. That’s exactly why I keep a bag in the pantry! I eat them pretty much any time: with my afternoon coffee, before or after a workout, and when a sweet craving hits late at night. They go in my kids’ lunch boxes too.
So how many calories are in caramel rice cakes? One Quaker caramel rice cake has 50 calories, 11 g of carbs and 3 g of sugar, and the bag is labeled gluten-free.
Below you’ll find the full Quaker nutrition facts for 1 to 4 cakes, how caramel compares with other flavors, an honest answer on whether they’re healthy, and my homemade version with a 5-minute brown sugar caramel. Then the fun part: toppings.
Caramel rice cakes: quick answers
- Calories: 50 per Quaker caramel corn rice cake (13 g). Two cakes are 100 calories.
- Sugar: 3 g per cake, and all of it is added sugar.
- Gluten-free: Quaker’s caramel rice cakes are labeled gluten-free. If you have celiac disease, look for a certified gluten-free seal too.
- Dairy: the regular Quaker caramel corn ingredient list has no milk. The caramel chocolate chip version does, because of the milk chocolate chips.
- Vegan: Lundberg Organic Salted Caramel rice cakes are labeled vegan.
- Homemade: my recipe below comes out around 120 calories per cake (an estimate).
Quaker caramel rice cakes: calories and nutrition facts
Quaker caramel rice cakes (the flavor is called Caramel Corn on the bag) have 50 calories, 11 g of carbs, 3 g of sugar and 1 g of protein per cake. One 6.5 oz bag holds about 14 cakes. Most people eat more than one, so here’s what 1 to 4 cakes add up to.
| Quaker caramel rice cakes nutrition | 1 cake | 2 cakes | 3 cakes | 4 cakes |
|---|---|---|---|---|
| Calories | 50 | 100 | 150 | 200 |
| Total carbs | 11 g | 22 g | 33 g | 44 g |
| Total sugar | 3 g | 6 g | 9 g | 12 g |
| Added sugar | 3 g | 6 g | 9 g | 12 g |
| Protein | 1 g | 2 g | 3 g | 4 g |
| Fat | 0 g | 0 g | 0 g | 0 g |
| Sodium | 25 mg | 50 mg | 75 mg | 100 mg |
Fiber is less than 1 g per cake, and each cake has 5 g of whole grains. Numbers from the Quaker label (nutrition panel, Quaker product page). Labels change, so check your bag.
How many calories are in one caramel rice cake?
50 calories. That’s 15 more than a plain lightly salted Quaker rice cake (35) and 10 fewer than a Quaker chocolate one (60). The extra calories over plain come from the sugar coating, since there’s no fat in it at all.
How many calories are in 2 rice cakes? Is 2 a day too much?
Two caramel rice cakes are 100 calories and 6 g of added sugar. For most people that’s a small snack, not a problem. The American Heart Association suggests keeping added sugar under about 25 g a day for women and 36 g for men, so two cakes use roughly a fifth of that.
What two cakes won’t do is fill you up for long. More on that in the healthy section below.
Quaker caramel rice cakes ingredients
Here’s the ingredient list: whole grain brown rice, degerminated milled corn, sugar, fructose, maltodextrin, natural flavor, salt and soy lecithin. Some bags also list caramel color.
See the corn? That’s why they taste like caramel popcorn and not like a candy bar. They contain soy, and there’s no milk on the list. One more thing from the bag: don’t heat them in the toaster or microwave.
Quaker caramel chocolate chip rice cakes
Quaker also makes a caramel chocolate chip version. It has 60 calories and 0.5 g of fat per cake, and the milk chocolate chips mean it contains milk (HEB listing). So if you’re avoiding dairy, stick with the plain caramel corn bag.
Are there mini caramel rice cakes?
Yes. Quaker’s bite-size caramel version is sold as Quaker Rice Crisps, Caramel. One serving is 16 pieces with 110 calories and 9 g of added sugar, and they’re made with sweetened condensed milk, so they’re not dairy-free (Safeway listing). If you like minis, my Drizzilicious mini rice cakes post has a homemade copycat.
How many rice cakes equal a slice of bread?
By calories, about 1.5 to 2 caramel rice cakes equal one slice of regular sandwich bread (usually 70 to 100 calories, depending on the brand). By carbs it’s closer to one cake per slice. The bread usually has more fiber and protein, though.
Caramel rice cake calories compared
Caramel rice cakes run from 50 calories (Quaker, Aldi) to about 120 (homemade with a real caramel layer). The thicker the cake and the more caramel on top, the higher it goes.
| Rice cake (1 cake) | Calories | Carbs | Dairy-free? |
|---|---|---|---|
| Quaker lightly salted (plain) | 35 | 7 g | Yes |
| Quaker caramel corn | 50 | 11 g | Yes, no milk in the ingredients |
| Aldi Fit & Active caramel corn | 50 | 11 g | Check the bag |
| Quaker caramel chocolate chip | 60 | check the bag | No, milk chocolate chips |
| Lundberg Organic Salted Caramel | 80 to 90 | 18 g | Yes, labeled vegan |
| Homemade caramel (recipe below) | about 120 | about 16 g | No, unless you use the dairy-free swap |
Lundberg’s cakes are thicker and heavier (about 22 to 24 g each, versus 13 g for Quaker), which is why the calories jump. Different bag versions show 80 or 90 calories, so go by your label (Fit & Active listing, Lundberg nutrition).
Comparing with chocolate? I break down every chocolate brand in my chocolate rice cakes post.
Are caramel rice cakes healthy?
They’re a light snack, but not a filling one. One cake has just 50 calories, no fat, and a whole grain brown rice base. It also has 3 g of added sugar, almost no fiber, and only 1 g of protein.
Rice cakes are also a high glycemic food, so they digest fast. That’s why you can eat two and feel hungry again an hour later.
The fix is easy: put some protein or healthy fat on top. One tablespoon of peanut butter or two tablespoons of Greek yogurt turns a 50-calorie cake into a snack that actually holds you over. I go much deeper on this in are rice cakes healthy.
Are caramel rice cakes good for weight loss?
They can fit. They’re portioned, low in calories, and easy to count. Just watch how fast they add up, because 4 cakes are already 200 calories and 12 g of added sugar. Pair them with protein so you’re not reaching for the bag again.
Can diabetics eat caramel rice cakes?
They can fit if you count them as carbs (11 g per cake) and eat them with protein or fat to slow down the blood sugar rise. Everyone reacts differently, so ask your doctor or dietitian what works for you.
Are caramel rice cakes highly processed?
More than plain ones. The rice is puffed under heat and pressure, which is the same for every rice cake. Then the caramel versions add sugar, fructose, maltodextrin and flavoring. Plain rice cakes are usually just rice and salt (see my rice cake nutrition facts post).
Rice cakes or crackers, which is healthier?
It depends on the cracker. Whole grain crackers usually have more fiber, so they keep you full a bit longer. Caramel rice cakes have less fat and fewer calories per piece. Read both labels and pick the one with more fiber and less added sugar.
Best caramel rice cakes to buy (and where to find them)
Quaker is the easy everyday pick, Lundberg is the organic and vegan one, and Aldi’s Fit & Active is the budget copy of Quaker. Here’s how they stack up.
| Brand | Calories per cake | Good to know | Where to find it |
|---|---|---|---|
| Quaker Caramel Corn | 50 | Labeled gluten-free, 5 g whole grains, contains soy | Walmart, Kroger, ShopRite, Stop & Shop, H-E-B, Amazon |
| Lundberg Organic Salted Caramel | 80 to 90 | USDA Organic, certified gluten-free, Non-GMO Project Verified, vegan | Natural food stores, many supermarkets, Amazon |
| Aldi Fit & Active Caramel Corn | 50 | Aldi’s own brand, 3 g sugar, about $3.25 a bag | Aldi only |
| Simple Truth Organic Salted Caramel Mini | varies by bag | Kroger’s organic mini rice cakes | Kroger and its stores |
A few shopping notes:
- Aldi: look for the Fit & Active label in the cracker and rice cake aisle. The nutrition is almost the same as Quaker’s, but check the bag for a gluten-free label if you need one.
- Costco: rice cake brands come and go by warehouse, so check the Costco app before you drive there.
- Amazon: Quaker usually comes in multipacks of several bags, which is cheaper per bag if you eat them a lot.
- Walmart and ShopRite: look in the cracker and rice cake aisle, or order them for pickup online.
Whatever you buy, check the current package. Formulas, allergens and gluten-free labels can change.
Easy homemade caramel rice cakes recipe
Homemade caramel rice cakes take 20 minutes: plain rice cakes, a quick brown sugar caramel, and a 5-minute rest. The caramel tastes like real caramel sauce, not like flavoring. I started making my own because the store ones taste a bit too sweet and artificial to me. I also wanted a version I could make dairy-free or vegan, and that swap is in the variations below.
Ingredient notes
- Plain rice cakes: lightly salted ones work best. If you cook for someone with celiac disease, use a certified gluten-free brand.
- Light brown sugar: the molasses in it gives you that caramel taste in 3 minutes instead of 10. Dark brown sugar works too and tastes more like toffee.
- Unsalted butter: so you control the salt.
- Heavy cream: this is what turns melted sugar into a soft sauce. Milk is too thin and takes much longer to thicken.
- Vanilla and salt: stir them in off the heat, because vanilla loses flavor when it boils.
Tips so they stay crunchy
Let the caramel bubble gently for 2 to 3 minutes. It’s ready when the bubbles get bigger and slower and the sauce coats the back of a spoon.
Then wait 1 minute before you spread it. Hot, runny caramel soaks right into the rice cake and makes it soft. Slightly cooled caramel sits on top.
Use a thin layer, about 1 tablespoon per cake. The caramel sets soft and a little sticky, not hard like candy. That’s normal!
Variations
- Salted caramel rice cakes: use 1/4 teaspoon fine sea salt in the caramel instead of 1/8, then sprinkle a few flakes of flaky salt on top.
- Chocolate caramel rice cakes: let the caramel set 5 minutes, then drizzle 1/3 cup (about 2 oz) melted dark chocolate over the 6 cakes. Chill 10 minutes so the chocolate sets.
- Caramel chocolate chip rice cakes: sprinkle 2 tablespoons mini chocolate chips over the warm caramel so they stick. This is my homemade take on the Quaker caramel chocolate chip flavor.
- Caramel apple rice cakes: top with thin slices from 1 small apple and 1/4 teaspoon cinnamon right before eating.
- No added sugar version: soak 6 pitted Medjool dates in hot water for 10 minutes. Blend them with 3 to 4 tablespoons of the soaking water, 1/2 teaspoon vanilla and a pinch of salt until smooth. Spread about 1 tablespoon on each cake. Dates still have natural sugar, so this isn’t sugar-free, just free of added sugar.
- Dairy-free: swap the butter for vegan butter or coconut oil, and the heavy cream for full-fat canned coconut cream. Same steps.
When you make chocolate versions gluten-free or dairy-free, check the chocolate label too. Some chips contain milk or are made on shared lines.
Recipe card: Easy Homemade Caramel Rice Cakes
Crispy plain rice cakes with a thin, soft brown sugar caramel on top.
Yield: 6 rice cakes · Prep: 10 minutes · Cook: 5 minutes · Rest: 5 minutes · Total: 20 minutes · Calories: about 120 per cake (estimate, without toppings)
Ingredients
- 6 plain rice cakes (certified gluten-free if needed)
- 1/4 cup packed light brown sugar
- 2 tablespoons unsalted butter
- 2 tablespoons heavy cream
- 1/2 teaspoon vanilla extract
- 1/8 teaspoon fine sea salt
Optional toppings
- 1 small apple, thinly sliced
- 2 tablespoons chopped pecans or walnuts
- 2 tablespoons mini chocolate chips
- 1 tablespoon peanut butter or almond butter
- 1/4 teaspoon ground cinnamon
- Flaky sea salt
Instructions
- Line a tray or large plate with parchment paper and lay the rice cakes on it in one layer.
- Melt the butter in a small saucepan over medium-low heat.
- Add the brown sugar and heavy cream. Stir until smooth, then let it bubble gently for 2 to 3 minutes, stirring often, until it coats the back of a spoon.
- Take the pan off the heat and stir in the vanilla and salt.
- Let the caramel cool for 1 minute. Spoon or brush about 1 tablespoon in a thin, even layer over each rice cake.
- Add dry toppings (nuts, chocolate chips, salt) right away so they stick. Let the cakes rest 5 minutes before serving.
Notes
- Add wet toppings like fruit, yogurt or nut butter right before eating, or the cakes go soft.
- Dairy-free: use vegan butter and full-fat coconut cream.
- Store leftovers in an airtight container at room temperature for 1 to 2 days. The caramel stays a bit sticky, so put parchment between layers.
- Calories are an estimate and change with your rice cake brand and toppings.
What to put on caramel rice cakes: best toppings
My rule for toppings is simple: add protein or healthy fat, plus something fresh when you can. Caramel already brings the sweetness, so you don’t need much more. Each idea below is for one cake.
| Topping | What to use (1 cake) | Why it works |
|---|---|---|
| Peanut butter and banana | 1 tablespoon peanut butter, 4 or 5 banana slices | Salty peanut butter plus caramel tastes like a candy bar, and it keeps you full |
| Greek yogurt and berries | 2 tablespoons Greek yogurt, a few raspberries | The easiest way to add protein, and tart berries cut the sweetness |
| Cream cheese and apple | 1 tablespoon cream cheese, thin green apple slices | Tastes like caramel apple cheesecake |
| Almond butter and cinnamon | 1 tablespoon almond butter, a pinch of cinnamon | Warm and cozy, great with coffee |
| Cottage cheese and peaches | 2 tablespoons cottage cheese, a few peach slices | High protein, and peaches love caramel |
| Dark chocolate and sea salt | 1 teaspoon melted dark chocolate, flaky salt | A small dessert for about 75 calories |
| Sharp cheddar | 1 thin slice | Sweet and salty, like caramel and cheese popcorn mix |
Caramel rice cakes with peanut butter
This is the classic, and for good reason. Spread 1 tablespoon of creamy or crunchy peanut butter, add banana or apple slices, and you’ve got about 150 to 160 calories with real staying power. Honestly, I can’t pick a favorite. I switch between banana slices, apple slices with cinnamon, a little dark chocolate with sea salt, and some days just plain peanut butter.
Caramel rice cakes with cream cheese or yogurt
Plain or whipped cream cheese gives you a cheesecake vibe. Greek yogurt does the same with more protein. Either way, add it right before you eat, because creamy toppings soften the cake within minutes.
Quick snack ideas
- Rice cake sandwich: spread almond butter or Greek yogurt between two caramel rice cakes and press gently.
- Caramel rice cake dessert nachos: break caramel rice cakes into chip-size pieces, drizzle with melted peanut butter and dark chocolate, and finish with toasted coconut.
- Lunch box pack: pack the cakes and the topping in separate containers so nothing gets soggy before lunch.
Want more ideas? My apple cinnamon rice cakes post has 7 more toppings that work just as well on caramel.
How to keep caramel rice cakes crispy
Moisture is what makes rice cakes go soft, so keep them sealed and add wet toppings at the last minute.
- Opened bag: roll it down tight and clip it, or move the cakes to an airtight container. Keep them in a cool, dry cupboard, away from the stove and the dishwasher steam.
- Homemade: store them in an airtight container at room temperature for 1 to 2 days, with parchment between layers so the caramel doesn’t glue them together. Don’t refrigerate them, because the fridge makes them soft faster.
- Toppings: fruit, yogurt and nut butter go on right before you eat. Nuts, seeds and chocolate chips can go on ahead of time.
Gone a little soft? Put plain store-bought cakes on a baking sheet at 300°F for 3 to 5 minutes, then let them cool. They crisp right back up. Use the oven, not the toaster or microwave (the Quaker bag warns against both). Skip this for homemade caramel ones, since the caramel will melt and slide off.
Caramel rice cakes FAQ
How many calories are in one caramel rice cake?
50 for Quaker or Aldi Fit & Active, 80 to 90 for the thicker Lundberg Organic Salted Caramel, and about 120 for my homemade version with a real caramel layer.
Are Quaker caramel rice cakes gluten-free?
Yes, the bag is labeled gluten-free. If you have celiac disease, Lundberg’s salted caramel cakes are also certified gluten-free by a third party, which some people prefer.
Do caramel rice cakes have dairy?
The regular Quaker caramel corn cakes have no milk in the ingredient list. The Quaker caramel chocolate chip cakes and the Quaker caramel rice crisps do contain milk. Homemade ones have butter and cream unless you use the dairy-free swap.
Are caramel rice cakes vegan?
Lundberg Organic Salted Caramel rice cakes are labeled vegan. Quaker caramel corn has no milk or eggs in its ingredient list, but it isn’t labeled vegan.
Are caramel rice cakes keto-friendly?
No. One Quaker cake has 11 g of carbs with almost no fiber, so even one or two take up most of a strict keto day.
Can dogs eat caramel rice cakes?
A small bite of a plain caramel corn cake usually isn’t toxic for dogs, but the added sugar isn’t good for them, so don’t make it a habit. Never give them chocolate versions or anything sweetened with xylitol, which is very dangerous for dogs. The Quaker caramel corn ingredient list has no xylitol. If your dog ate a lot, call your vet.
Can I make caramel rice cakes without sugar?
You can make them without added sugar. Use the date caramel from the variations above. Dates still have natural sugar, though.
More gluten-free snacks to try
If you love sweet rice cakes, try my chocolate rice cakes or the Drizzilicious mini rice cakes copycat. And there are lots more in my gluten-free desserts collection.
If you make these caramel rice cakes, leave a rating in the recipe card. And tell me in the comments which topping you tried, I’d love to know!
