Corn Flakes vs Rice Cakes
Side-by-side macro comparison. Corn Flakes vs Rice Cakes per their standard serving sizes.
Macro Comparison Table
| Macro | Corn Flakes | Rice Cakes | Difference |
|---|---|---|---|
| Calories | 100 cal | 35 cal | +186% Corn |
| Protein | 2g | 0.7g | +186% Corn |
| Carbs | 24g | 7g | +243% Corn |
| Fat | 0g | 0.3g | -100% Corn |
Differences shown relative to Corn Flakes. Positive = Corn Flakes has more.
Quick Take
Corn Flakes delivers 100 calories per serving with 2g protein, 24g carbs, and 0g 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), Rice Cakes delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Corn Flakes brings 100 calories — useful when you're chasing a surplus and struggling to eat enough. Corn Flakes delivers 2g 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. Corn Flakes at 24g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Corn Flakes or Rice Cakes?
Corn Flakes has more protein: 2g vs 0.7g per serving. That's a difference of 1.3g.
Which has fewer calories, Corn Flakes or Rice Cakes?
Rice Cakes has 35 calories per serving vs 100 calories in Corn Flakes — a difference of 65 calories.
Is Corn Flakes or Rice Cakes better for keto?
Rice Cakes is the better keto choice at 7g carbs per serving vs 24g carbs in Corn Flakes.
Is Corn Flakes 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, Rice Cakes delivers more protein per calorie. Most people on cuts benefit from Rice Cakes.
Which Is Better for Your Goal?
🔥 Weight Loss
Corn Flakes
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Corn Flakes
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 Corn Flakes and Rice Cakes stack up:
Full Corn Flakes guide • Full Rice Cakes guide • All comparisons