Ketchup vs Rice Cakes
Side-by-side macro comparison. Ketchup vs Rice Cakes per their standard serving sizes.
Macro Comparison Table
| Macro | Ketchup | Rice Cakes | Difference |
|---|---|---|---|
| Calories | 17 cal | 35 cal | -51% Ketchup |
| Protein | 0.2g | 0.7g | -71% Ketchup |
| Carbs | 4g | 7g | -43% Ketchup |
| Fat | 0g | 0.3g | -100% Ketchup |
Differences shown relative to Ketchup. Positive = Ketchup has more.
Quick Take
Ketchup delivers 17 calories per serving with 0.2g protein, 4g carbs, and 0g fat. Rice Cakes delivers 35 calories with 0.7g protein, 7g carbs, and 0.3g fat. The most meaningful difference: they're within 18 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Ketchup gives you 18 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. Rice Cakes brings 35 calories — useful when you're chasing a surplus and struggling to eat enough. Rice Cakes delivers 0.7g 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
Both Ketchup and Rice Cakes are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Ketchup or Rice Cakes?
Rice Cakes has more protein: 0.7g vs 0.2g per serving. That's a difference of 0.49999999999999994g.
Which has fewer calories, Ketchup or Rice Cakes?
Ketchup has 17 calories per serving vs 35 calories in Rice Cakes — a difference of 18 calories.
Is Ketchup or Rice Cakes better for keto?
Ketchup is the better keto choice at 4g carbs per serving vs 7g carbs in Rice Cakes.
Is Ketchup or Rice Cakes better for weight loss?
For weight loss, Ketchup gives you more calorie flexibility (18 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
Rice Cakes
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Rice Cakes
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Ketchup
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:
→ Calculate My Macros (Free)Related Comparisons
Other ways Ketchup and Rice Cakes stack up:
Full Ketchup guide • Full Rice Cakes guide • All comparisons