Rice Krispies have been a staple at breakfast time for nearly 100 years, with the original crisped rice cereal first being launched by the Kellogg company in the UK in 1928.
There’s something about the gentle flavor and marketing that made it a hit and have kept it going ever since, with the cereal reportedly making $136.7 million in 2018. Chances are if you’ve ever eaten cereal in your life, you’ve tried Rice Krispies.
The simplicity of this Rice Krispies makes it a perfect medium to explore other exciting flavors, as well as altogether different snacks like Rice Krispies Treats, which are nearly as ubiquitous as the cereal itself. Kellogg’s has even introduced a Rice Krispies Treats cereal to keep the fans satisfied.
Today we’re going to look at how healthy Kellogg’s Rice Krispies and some of their offshoots are.
Sections
Rice Krispies
If you want simplicity in a breakfast cereal, there are few competitors to rival Rice Krispies. Just take a look at the ingredients below, it’s not every day you get a cereal with this flavor made with only 4 ingredients. On top of that, you can buy Rice Krispies in almost every country and store imaginable.
The simple formula for puffed rice was perfected in 1928, and while it may have undergone a few changes over the years, the basic formula is still the same. If you want them gooey add a little extra milk, if you like the crunch then add less. Either way, there’s something about that classic ‘Snap! Crackle! And Pop!’ that will get you salivating.
And if you’re feeling creative, you can make a batch of homemade rice crispy treats. This straightforward recipe shows that the subtle nature of this cereal makes them the perfect medium for other flavors, in this case sticky, treacly marshmallows.
Nutrition facts
A 30g serving of Kellogg’s Rice Krispies contains –
- Energy 117kcal
- Fat 0.4g 1%
- of which saturates 0.1g 1%
- Carbohydrate 26g
- of which are sugars 2.4g 3%
- Fiber 0.9g
- Protein 2.1g
- Salt 0.3g 5%
- Vitamin D 2.5µg 50%
- Thiamin (B1) 0.27mg 25%
- Riboflavin (B2) 0.36mg 25%
- Niacin 3.9mg 25%
- Vitamin B6 0.36mg 25%
- Folic acid 49.8µg 25%
- Vitamin B12 0.63µg 25%
- Iron 2.4mg 17%
Ingredients
- Rice
- Sugar
- Salt
- Barley malt extract
Is it healthy?
It’s hard to answer this question as Krispies aren’t technically unhealthy as they are so low in lots of macros. However, this does mean that they won’t provide a substantial amount of energy at the start of your day.
The great thing about this cereal is it uses no artificial colors or flavors. The shortlist of ingredients shows there are no undesirable chemicals and that what you’re getting is a simple cereal with no added frills.
Only 2.4g of a 30g serving is sugars, however, it is made up of 26g of carbohydrates. This combined with a minimal 0.9g of fiber means the energy in Rice Krispies cereal is not going to tide you over comfortably until lunch.
For this reason, it’s best to have Rice Krispies alongside one or two other elements to make your breakfast more nutritionally diverse and filling.
Is it gluten-free?
While rice is a gluten-free grain, the Kellogg company adds a dash of flavor to this cereal with barley malt extract. Like rye and wheat, barley is a gluten-containing grain, so while this uses only a dash of barley, it is best avoided by celiacs or people following a restricted diet.
Is it vegan?
Rice Crispies contain two gray-area ingredients that may be problematic for vegans. Firstly, the sugar in this cereal may have been whitened with bone char, a common part of the cereal production process. Some vegans don’t mind this but some stricter followers of the diet may want to steer clear.
Secondly, vitamin D3 in this cereal is derived from lanolin, also known as sheep’s wool. This is present only in trace amounts, so again it’s up to the discretion of the individual vegan.
Is it keto?
Cereals are generally a no-go for keto diets. They are naturally very low in fat, as grains are not a fatty food source, and are also very high in carbohydrates. A single 30g serving of this cereal contains 26g of carbohydrates, which would stop your body from being able to reach a ketosis state.
Protein and fiber content
Rice is naturally low in protein and fiber, so Rice Krispies are not a good source of either, with only 2.1g and 0.9g respectively.
Cocoa Krispies
Cocoa Krispies are a straightforward chocolatey twist on the original formula, available both as a cereal or as Rice Krispie Treat bars. Think Cocoa Pops and you’re on the right track. All the Snap! Crackle! And Pop! of the original with a bowl of chocolate flavor milk to enjoy when you’re finished.
They’re also perfect for spicing up your homemade Rice Krispie treats. This chocolatey spin-off can be used for all sorts of combinations, like butterscotch chocolate peanut butter.
Nutrition Facts
A 42g serving of Cocoa Krispies contains –
% Daily value
- Energy 160 kcal
- Total Fat 0.5 g 1%
- Saturated Fat 0 g 0%
- Trans Fat 0 g
- Polyunsaturated Fat 0 g
- Monounsaturated Fat 0 g
- Cholesterol 0 mg 0%
- Sodium 220 mg 10%
- Total Carbohydrate 37 g 13%
- Dietary Fiber <1 g 2%
- Total Sugars 13 g
- Includes 12g Added Sugars 24%
- Protein 3 g
- Vitamin D 2.1 mcg 10%
- Calcium 190 mg 15%
- Iron 4.5 mg 25%
- Potassium 70 mg 0%
- Vitamin A 30%
- Vitamin C 20%
- Vitamin E 25%
- Folate (35 mcg Folic Acid) 60 mcg 15%
- Vitamin B12 45%
- Zinc 30%
Ingredients
- Rice
- Sugar
- Cocoa
- Maltodextrin
- Contains 2% or less malt flavor
- Iodized salt (salt, potassium iodate)
- Palm kernel oil
- Natural and artificial flavor
- Red 40
- Yellow 6
- Blue 1
- BHT for freshness
Is it healthy?
Not especially, but they’re also not as unhealthy as other sweet cereals. They have a relatively low list of ingredients however they do contain artificial colors, though this will only be in low amounts.
They are a poor source of energy, offering only 160 calories in a 42g serving, with 37g coming from carbohydrates, 13g of which is sugar. These are best enjoyed alongside other foods at breakfast as they won’t keep you going until lunch.
That being said, if you just want a snack or to make some Rice Krispies treats then there are much worse things you could be eating.
Is it gluten-free?
Unfortunately, despite using gluten-free rice as the main ingredient, the barley malt extract contains gluten, making this unsuitable for celiacs or people following a gluten-free diet.
Is it keto?
Cereals as a rule of thumb are very high in carbohydrates and very low in fat, making them entirely unsuited to keto. If you want to try the keto diet you are better off avoiding cereals altogether as they will prevent your body from reaching ketosis.
Protein and fiber content
Low on both macros here with only 3g and <1g of each macro respectively.
Final Thoughts
We’ve only had time to touch on a couple of classic Krispies flavors today. They’re also available in Frosted and in Cinnamon Sugar varieties.
Whichever flavor or Rice Krispie Treat you choose, you can be guaranteed the classic combo of just the right amount of crunch and crackle with your morning cereal that families have been enjoying for nearly a century.
