Rice Krispies cereal is a popular breakfast cereal made by Kellogg’s. It features crispy, crunchy rice cereal grains that make a “snap, crackle, pop” sound when milk is added. But many people wonder just how many calories are in a serving of this classic cereal. In this comprehensive guide, we will provide a detailed breakdown of the calorie count and nutritional information for Rice Krispies cereal.
Serving Size and Calorie Count
The standard serving size for Rice Krispies cereal is 3/4 cup or 1.0 oz (28g). According to the nutrition facts label, one serving of original Rice Krispies cereal contains:
- Calories: 110
- Total fat: 0.5g
- Saturated fat: 0g
- Trans fat: 0g
- Cholesterol: 0mg
- Sodium: 125mg
- Total carbohydrate: 23g
- Dietary fiber: 0.5g
- Sugars: 2g
- Protein: 2g
So in a standard 3/4 cup serving, Rice Krispies cereal provides around 110 calories, with very little fat, cholesterol, or sodium. The calories come mainly from the carbohydrates and protein.
Calories in Different Flavors
In addition to original Rice Krispies, Kellogg’s makes several different flavors of this cereal. Here is the calorie count for some other popular Rice Krispies varieties in a 3/4 cup serving:
- Frosted Rice Krispies (Marshmallow): 120 calories
- Cocoa Krispies: 120 calories
- Rice Krispies Treats Cereal: 120 calories
- Gluten Free Rice Krispies: 110 calories
- Rice Krispies with Strawberries: 120 calories
As you can see, most of the flavored Rice Krispies varieties contain around 120 calories per serving. The additional calories come from sugar in the frosted/flavored coatings. But overall, the calorie count remains moderate.
Calories with Milk
Most people eat Rice Krispies with milk rather than dry. This adds additional calories to your bowl. Here are the calories when Rice Krispies is served with different types of milk:
| Milk | Calories |
|---|---|
| 1/2 cup 2% milk | 110 |
| 1/2 cup whole milk | 120 |
| 1/2 cup skim milk | 90 |
| 1/2 cup nonfat milk | 80 |
| 1/2 cup unsweetened almond milk | 60 |
| 1/2 cup unsweetened soy milk | 70 |
As you can see, the type of milk you choose can add anywhere from 60-120 calories to your bowl of cereal. To keep the calories lowest, opt for unsweetened almond milk or nonfat milk.
Serving Size Comparisons
It’s easy to unintentionally eat more than the standard 3/4 cup serving of cereal. Here’s how the calories add up in larger portion sizes:
- 1 cup Rice Krispies + 1/2 cup 2% milk: 200 calories
- 1.5 cups Rice Krispies + 3/4 cup 2% milk: 330 calories
- 2 cups Rice Krispies + 1 cup 2% milk: 440 calories
As you increase the portion size, the calories quickly add up. Sticking close to the recommended 3/4 cup serving is best for keeping calories in a healthy range.
Calories in Rice Krispies Treats
In addition to the cereal, Rice Krispies are also used to make the popular Rice Krispies Treats. These snack bars are made by cooking Rice Krispies cereal with marshmallows and butter. Here are the calorie counts for standard Rice Krispies treats:
- 1 standard size (2 x 2 inch) Rice Krispies Treat: 95 calories
- 1 jumbo size (2.5 x 3.5 inch) Rice Krispies Treat: 191 calories
The jumbo sized treats contain around double the calories since they are much larger. Homemade Rice Krispies treats may have slightly varying calorie counts depending on the recipe.
Macronutrients in Rice Krispies
To understand where the calories in Rice Krispies come from, let’s take a detailed look at the macronutrient makeup of this cereal.
Carbohydrates
Rice Krispies cereal is high in carbohydrates, with 23g per serving. This accounts for the majority of the calories. Specifically, Rice Krispies contains:
- Total carbs: 23g
- Dietary fiber: 0.5g
- Sugars: 2g
So most of the carbs come from the starchy rice, rather than sugar. The cereal grains undergo processing that turns some of the starch into maltose, a simple sugar. The result is a low-sugar, high-starch cereal.
Protein
Each serving of Rice Krispies contains 2g of protein. While not a significant amount compared to the carbs, the protein adds nutritional value and contributes some calories.
Fat
Rice Krispies cereal contains very minimal fat, with just 0.5g per serving. This includes no saturated or trans fats. So fat contributes negligible calories to the cereal.
Vitamins and Minerals
Here is the full vitamin and mineral profile for a serving of Rice Krispies:
- Vitamin A: 10% DV
- Vitamin C: 0% DV
- Calcium: 0% DV
- Iron: 45% DV
- Vitamin D: 10% DV
- Vitamin B6: 10% DV
- Vitamin B12: 10% DV
- Magnesium: 0% DV
Rice Krispies is fortified with vitamins A, B6, B12, and D as well as iron. It provides a good amount of iron and vitamin A. However, the cereal is not a significant source of other vitamins or minerals.
Health Benefits
Though fairly simple in ingredients, Rice Krispies cereal does offer some health benefits. Here are a few of the main nutrients and benefits this cereal provides:
- Carbohydrates – The starchy cereal grains provide a good source of energy.
- Iron – Rice Krispies is an excellent source of iron, which aids oxygen transport in the blood.
- Vitamin A – This vitamin is important for immune function and healthy vision.
- Vitamin D – Helps the body absorb calcium for strong bones.
- Low in sugar – Compared to many kids cereals, Rice Krispies is relatively low in sugar.
Overall, Rice Krispies makes a decent, nutritious choice for a morning cereal. It provides energy, iron, and vitamins without too much sugar.
Rice Krispies Nutrition Facts Panel
Here is the full nutrition facts panel for a 3/4 cup serving of original Rice Krispies cereal, according to the official Kellogg’s website:
| Nutrition Facts | 3/4 cup (1oz 28g) |
|---|---|
| Calories | 110 |
| Calories from Fat | 10 |
| Total Fat 1g | 2% |
| Saturated Fat 0g | 0% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 125mg | 5% |
| Total Carbohydrate 23g | 8% |
| Dietary Fiber 0.5g | 2% |
| Sugars 2g | |
| Protein 2g | |
| Vitamin A 10% | |
| Vitamin C 0% | |
| Calcium 0% | |
| Iron 45% | |
| Vitamin D 10% | |
| Vitamin B-6 10% | |
| Vitamin B-12 10% | |
| Magnesium 0% |
Rice Krispies Cereal and Weight Loss
Can eating Rice Krispies help you lose weight? Here are some key points about this cereal and weight management:
- Moderately low in calories – With around 110 calories per serving, Rice Krispies is lower in calories than many other cereal options.
- Low sugar – Minimally processed with just 2g of sugar per serving.
- High satiety – The starchy cereal grains provide satisfaction and fullness.
- Low fat – Almost zero fat per serving.
- Often eaten with milk – This adds beneficial protein to keep you fuller longer.
Overall, Rice Krispies can be part of a balanced breakfast that supports weight loss. Stick to reasonable portion sizes and avoid excessive added sugar from flavored varieties. Combine with protein sources like milk or yogurt and fruits for a nutritious start to your day.
Rice Krispies Cereal and Diabetes
Here’s how Rice Krispies may fit into a diabetic diet:
- Low glycemic index – Estimated under 55 GI, meaning it won’t spike blood sugar quickly.
- High in starch – Starch digests slower than simple sugars.
- Low sugar – Just 2g per serving.
- Often eaten with protein – Beneficial for controlling blood sugar response.
In moderation, Rice Krispies is unlikely to cause significant blood sugar spikes or crashes. Focus on sensible portions and pair with protein and fiber for stable blood sugar. Check with your doctor to see if this cereal is appropriate for your individual diabetic diet needs.
Comparisons to Other Cereals
How does Rice Krispies nutrition compare to other popular cereal brands?
Rice Krispies vs. Corn Flakes
- Rice Krispies: 110 calories, 23g carbs
- Corn Flakes: 100 calories, 24g carbs
Very similar in calories and carbs. Main difference is Rice Krispies has a bit more iron while Corn Flakes has a bit more vitamins and minerals.
Rice Krispies vs. Frosted Flakes
- Rice Krispies: 110 calories, 2g sugar
- Frosted Flakes: 120 calories, 12g sugar
Frosted Flakes is higher in both calories in sugar due to the added frosting. Rice Krispies is the less processed, lower sugar option.
Rice Krispies vs. Froot Loops
- Rice Krispies: 110 calories, 2g sugar
- Froot Loops: 120 calories, 12g sugar
Again, Rice Krispies wins out with fewer calories and much less sugar. It provides fewer artificial colors and flavors as well.
Simple and Kid-Friendly
Rice Krispies cereal has long been popular with kids for its crispy, crunchy texture and mild, sweet flavor. The simple ingredients mean its easy for kids to digest. And it can be a healthy choice:
- No artificial colors or flavors
- Minimally processed
- Low in sugar
- Good source of iron and vitamin A
- “Snap, crackle, pop” sound is fun for kids
In reasonable serving sizes, Rice Krispies can be a healthy cereal option even for children. Avoid the more sugary flavored varieties and opt for original when possible.
Common Questions
Are Rice Krispies gluten-free?
Regular Rice Krispies cereal contains barley malt, so it is not considered gluten-free. However, Kellogg’s does make a certified gluten-free Rice Krispies cereal that substitutes sorghum for the barley malt. So gluten-sensitive individuals can still enjoy Rice Krispies.
Are Rice Krispies vegan?
No, regular Rice Krispies are not vegan. While the main ingredients are plant-based, the cereal contains vitamin D3 derived from sheep’s wool. The strict vegan diet prohibits animal products. So vegans would need to choose a cereal with alternate vitamin D sources.
Is Rice Krispies healthy?
Compared to many heavily processed, artificial cereals, Rice Krispies is a relatively healthy choice. It’s low in fat, sugar, and sodium, and provides some beneficial vitamins and minerals. Enjoyed occasionally in moderation, it can be part of a nutritious breakfast.
The Bottom Line
When eaten in sensible serving sizes, Rice Krispies cereal can be a healthy and nutritious choice for breakfast. A 3/4 cup serving provides around 110 calories, mostly from carbohydrates. It’s low in sugar and fat, and delivers vitamins A and D, iron, and B vitamins. Rice Krispies makes for a kid-friendly breakfast option that’s easy to digest. Combine it with protein sources like milk and fresh fruit for a balanced way to start your morning.
