Rice Krispie treats are a classic snack made by mixing Rice Krispies cereal, marshmallows, and butter together and letting it set into a bar. But are these tasty treats actually good for you? Here is a comprehensive look at whether Rice Krispie treats can be part of a healthy diet.
The Nutritional Profile of Rice Krispie Treats
First, let’s examine what’s actually in a standard Rice Krispie treat:
- Rice Krispies cereal – made from rice, sugar, malt flavoring, and vitamins/minerals
- Marshmallows – made from sugar, corn syrup, modified food starch, gelatin, artificial flavors
- Butter – made from milk fat
Now let’s look at the nutritional information for a 2-inch square Rice Krispie treat (about 30g):
| Nutrient | Amount |
|---|---|
| Calories | 140 |
| Total Fat | 4.5g |
| Saturated Fat | 3g |
| Trans Fat | 0g |
| Cholesterol | 10mg |
| Sodium | 85mg |
| Total Carbohydrate | 24g |
| Dietary Fiber | 0g |
| Total Sugars | 11g |
| Added Sugars | 10g |
| Protein | 1g |
As we can see, a single Rice Krispie treat contains 140 calories, 11g of sugar, 24g of carbohydrates, and 4.5g of fat. There are no notable vitamins, minerals, fiber, or protein in a standard commercial Rice Krispie treat.
Sugar Content
One of the biggest concerns with Rice Krispie treats is their high sugar content. The 11g of sugar represents over 25% of the recommended daily value. And the added sugars amount to nearly 50% of the recommended limit for added sugars per day.
Consuming too much added sugar has been linked to increased risk of obesity, heart disease, diabetes, fatty liver disease, and tooth decay. The American Heart Association recommends limiting added sugars to no more than 25g per day for women and 36g per day for men.
The Rice Krispies themselves contain sugar, but the main source in treats is the marshmallows. A regular large marshmallow contains nearly 8g of sugar. So the 2-3 marshmallows in a typical treat recipe supply the majority of the added sugar content.
Lack of Fiber and Protein
Fiber and protein are two nutrients that help provide satiety or fullness after eating. Foods that are high in refined grains and sugar but low in fiber and protein are considered low-quality sources of calories since they don’t satisfy hunger very well.
A Rice Krispie treat contains essentially no dietary fiber or protein. So while it provides a quick burst of energy from the refined carbohydrates, it won’t provide lasting fullness. This makes it easier to overconsume calories, especially for kids who may fill up on these treats right before mealtimes.
Minimal Nutritional Value
Looking at the nutritional label, Rice Krispie treats don’t offer much in the way of vitamins, minerals, or other nutrients. While the original Rice Krispies cereal contains added vitamins and minerals, the amounts are negligible in the finished treats.
Though they provide carbohydrates for energy, the empty calories in Rice Krispie treats don’t supply lasting fuel for the body. They would be considered an unhealthy form of calories by most nutrition standards.
Diets that Allow Rice Krispie Treats
Some popular diets take a moderate stance and allow treats like Rice Krispie treats in moderation:
- Mediterranean diet – This diet emphasizes whole foods and heart-healthy fats, while allowing red meat and sweets sparingly. A small, occasional Rice Krispie treat would be permitted.
- Flexitarian diet – A flexitarian diet consists of primarily plant-based foods but allows the occasional meat dish and treats. Rice Krispie treats in moderation would be accepted.
- MIND diet – The MIND diet aims to reduce dementia risk through food choices. It allows both whole grains and sweets in moderation, so a small treat would be permitted.
More restrictive diets would limit or prohibit treats like Rice Krispie bars due to sugar and refined carb content:
- Keto diet – This very low-carb diet limits sugars and starchy foods like Rice Krispies. Rice Krispie treats would not be permitted.
- Paleo diet – The Paleo diet avoids processed foods, sugar, and grains. So treats made with Rice Krispies cereal would not be allowed.
- Whole30 diet – Designed to eliminate sugar and junk foods, the Whole30 program prohibits foods like Rice Krispie treats.
Nutrition Comparison to Other Popular Snacks
To better evaluate the nutritional value of Rice Krispie treats, let’s compare them to some other common snack choices:
| Snack (1 serving) | Calories | Fat | Carbs | Fiber | Sugar | Protein |
|---|---|---|---|---|---|---|
| Rice Krispie Treat | 140 | 4.5g | 24g | 0g | 11g | 1g |
| Original Oreo (3 cookies) | 160 | 7g | 25g | 1g | 14g | 1g |
| Chips Ahoy (3 cookies) | 160 | 8g | 22g | 1g | 11g | 1g |
| Apple (1 medium) | 95 | 0g | 25g | 4g | 19g | 1g |
| Baby carrots (10 medium) | 35 | 0g | 8g | 2g | 4g | 1g |
Compared to other common snacks like cookies, Rice Krispie treats are moderately high in calories, carbs, and sugar, and low in nutrients like fiber. Fresh foods like fruits and vegetables provide more nutrition and fiber for similar or lower calorie counts.
Healthy Alternatives to Rice Krispie Treats
For those looking to enjoy the sweet crispy texture of Rice Krispie treats in a healthier way, here are some options:
- Make treats with a sugar-free cereal like Special K Protein or Fiber One
- Use half the amount of marshmallows
- Replace butter with avocado oil or nut butter
- Swap marshmallows for a lower-sugar alternative like marshmallow fluff
- Mix in nuts, seeds, coconut, or dried fruit for extra nutrition
- Portion into smaller bite-sized pieces rather than large bars
- Enjoy treats made from alternative whole grain crispy cereals like puffed rice or quinoa
The Verdict
Rice Krispie treats are a tasty snack made from Rice Krispies cereal and marshmallows. However, they are high in refined carbs and added sugars, and low in fiber, protein, and overall nutrition. Enjoying homemade treats made with less sugar in moderation can be part of healthy eating patterns like the Mediterranean diet.
But rice krispie treats would not be permitted on low-carb, Paleo, or Whole30 diets due to the high sugar and starch content. And portion control is advised for kids, who may fill up on these low-nutrition snacks right before mealtimes.
Overall, fresh whole foods like fruits, vegetables, nuts, yogurt, and whole grain snacks tend to offer more nutritional value and satisfaction compared to refined sugar snacks like Rice Krispie treats.
The Bottom Line
While Rice Krispie treats can be an occasional fun indulgence, they provide relatively empty calories and added sugars with low nutrition and fiber. Enjoying homemade versions in moderation can fit into a balanced diet, but fresh whole foods offer superior nutrition and health value on a regular basis.
