Cheerios vs Rice Cakes
Side-by-side macro comparison. Cheerios vs Rice Cakes per their standard serving sizes.
Macro Comparison Table
| Macro | Cheerios | Rice Cakes | Difference |
|---|---|---|---|
| Calories | 100 cal | 35 cal | +186% Cheerios |
| Protein | 3g | 0.7g | +329% Cheerios |
| Carbs | 20g | 7g | +186% Cheerios |
| Fat | 2g | 0.3g | +567% Cheerios |
Differences shown relative to Cheerios. Positive = Cheerios has more.
Quick Take
Cheerios delivers 100 calories per serving with 3g protein, 20g carbs, and 2g fat. Rice Cakes delivers 35 calories with 0.7g protein, 7g carbs, and 0.3g fat. The most meaningful difference: Rice Cakes saves 65 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Rice Cakes gives you 65 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Cheerios delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Cheerios brings 100 calories — useful when you're chasing a surplus and struggling to eat enough. Cheerios delivers 3g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Rice Cakes fits cleanly into keto with only 7g carbs. Cheerios at 20g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Cheerios or Rice Cakes?
Cheerios has more protein: 3g vs 0.7g per serving. That's a difference of 2.3g.
Which has fewer calories, Cheerios or Rice Cakes?
Rice Cakes has 35 calories per serving vs 100 calories in Cheerios — a difference of 65 calories.
Is Cheerios or Rice Cakes better for keto?
Rice Cakes is the better keto choice at 7g carbs per serving vs 20g carbs in Cheerios.
Is Cheerios or Rice Cakes better for weight loss?
For weight loss, Rice Cakes gives you more calorie flexibility (65 cal less per serving). For preserving muscle during a deficit, Cheerios delivers more protein per calorie. Most people on cuts benefit from Cheerios.
Which Is Better for Your Goal?
🔥 Weight Loss
Rice Cakes
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Cheerios
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Rice Cakes
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Cheerios and Rice Cakes stack up:
Full Cheerios guide • Full Rice Cakes guide • All comparisons