cereal
Rice Chex.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
400
PROTEIN
6.7g
CARBS
86.7g
FAT
1.7g
FIBER
3.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories400kcal—
Protein6.7g13%
Carbohydrates86.7g32%
Fiber3.3g12%
Sugar6.7g13%
Total fat1.7g2%
Saturated fat0g0%
Trans fat0g—
Cholesterol0mg0%
Water3.0g—
MINERALS
Sodium667mg29%
Potassium100mg2%
Calcium433mg33%
Iron24mg133%
Magnesium30mg7%
Phosphorus100mg8%
Zinc1.0mg9%
Copper0.10mg11%
Manganese0.50mg22%
Selenium10µg18%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D13.3µg67%
Vitamin E0mg0%
Vitamin K0µg0%
Thiamin (B1)1.6mg133%
Riboflavin (B2)1.7mg133%
Niacin (B3)21.3mg133%
Vitamin B62.3mg134%
Folate (B9)533µg133%
Vitamin B124.0µg167%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup190g
1 tablespoon12g
1 teaspoon4g
1 oz3.5g
1 lb0.2g
1 liter0.8g
HEALTH BENEFITS
Why eat it.
- ✓Naturally gluten-free, suitable for celiac disease or gluten sensitivity.
- ✓Fortified with essential vitamins and minerals like iron and B vitamins.
- ✓Low in fat and cholesterol.
- ✓Good source of carbohydrates for energy.
COOKING TIPS
In the kitchen.
- 1Serve with milk (dairy or non-dairy) and fresh fruit for a quick breakfast.
- 2Use as a base for homemade snack mixes (e.g., Chex Mix).
- 3Can be crushed and used as a gluten-free coating for baked or fried foods.
STORAGE
Keep it fresh.
- Store in a cool, dry place away from direct sunlight.
- Keep in an airtight container after opening to maintain freshness and prevent staleness.
- Avoid storing near strong-smelling foods, as cereals can absorb odors.
FAQ
Frequently asked questions.
Is Rice Chex healthy?
Rice Chex is a relatively healthy cereal option as it is low in fat, cholesterol-free, and fortified with essential vitamins and minerals. While it is high in carbohydrates, it provides a quick source of energy and is free from artificial flavors and colors.
Is Rice Chex gluten-free?
Yes, Rice Chex is naturally gluten-free and is specifically labeled as such. It is made from whole grain rice, making it a safe and popular choice for individuals with celiac disease or non-celiac gluten sensitivity.
How many calories and carbs are in Rice Chex?
Per 100g, Rice Chex contains approximately 400 calories and 86.67g of carbohydrates. A standard 1-cup serving (about 31g) contains roughly 110-120 calories and 25-27g of carbs, depending on the specific packaging.
Is Rice Chex vegan?
Rice Chex is generally considered vegan-friendly as it contains no animal-derived ingredients. However, some strict vegans may avoid it because it is fortified with Vitamin D3, which is often derived from sheep's wool (lanolin), and contains sugar processed with bone char.
Is Rice Chex keto-friendly?
No, Rice Chex is not keto-friendly. It is very high in carbohydrates (86.67g per 100g) and low in fiber, which would likely exceed the daily carb limit for a ketogenic diet in even a small serving.
What are the health benefits of Rice Chex?
The primary benefits include being a gluten-free energy source and providing significant amounts of iron and B vitamins through fortification. It is also very low in fat (1.67g per 100g) and contains no cholesterol, supporting heart health.
How can I use Rice Chex in cooking?
Beyond breakfast, Rice Chex is a staple for making 'Chex Mix' savory snacks or 'Muddy Buddies' sweet treats. It can also be crushed into a fine meal and used as a gluten-free breading for fried chicken or as a binder in meatloaf.
What does Rice Chex taste like?
Rice Chex has a mild, toasted rice flavor with a very light sweetness. Its texture is its most defining feature, offering a crisp, airy, and crunchy lattice structure that holds up well when submerged in milk.
How should I store Rice Chex?
Store Rice Chex in a cool, dry place in its original bag, ensuring the top is tightly rolled and clipped after opening. For maximum freshness and to prevent staleness, you can transfer the cereal to an airtight plastic or glass container.
Can diabetics eat Rice Chex?
Diabetics can eat Rice Chex, but they should be mindful of portion sizes due to the high carbohydrate content and relatively low fiber. Pairing it with a protein source like Greek yogurt or nuts can help slow the absorption of sugar and prevent blood glucose spikes.
