FoodScore
0/ 100
Very goodgrain· 100 g

Rice Krispies Treat

Rice Krispies Treat earns a very good FoodScore of 77/100, primarily due to its classification as a minimally processed food and its favorable fat profile.

  • This food is minimally processed, classified as NOVA 1.
  • It provides 12% of the Daily Value for iron per 100g serving.
  • A 100g serving contains 30% of the Daily Value for Vitamin A.
  • The fat content is healthy, with only 1.4g of saturated fat per 100g.
  • It contains 0g of added sugar, contributing to its high score.
  • Scores +21 points above the grain category average (56/100 across 107 foods).
Fiber
0g
0% of Daily Value
Protein
3.4g
7% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
351mg
15% of Daily Value
+
What it brings to the table
Micronutrients (Iron, Vitamin A, Folate, Riboflavin)+8
Healthy fat profile+10
Whole food (NOVA 1)+10
−
What holds it back
Sodium (351mg)-1

Why it scores 77

Rice Krispies Treat achieves a very good FoodScore of 77 out of 100, largely driven by its minimally processed nature and beneficial fat composition. As a NOVA 1 food, it receives a significant bonus of +10 points, indicating it is close to its natural state. The healthy fat profile further boosts its score by +10 points, attributed to its low saturated fat content (1.4g per 100g) and absence of trans fats. Micronutrient contributions are also notable, with bonuses for providing 12% of the Daily Value for iron, 30% for Vitamin A, and 60% for Folate, adding +8 points. The absence of added sugar is a strong positive. The primary penalty comes from its sodium content of 351mg per 100g, which deducts 1 point. To achieve an even higher score, reducing the sodium content would be the most impactful change, as its other nutritional aspects are already quite favorable.

Health benefits

What the nutrients in rice krispies treat actually do for you, grounded in established dietary science.

Supports Red Blood Cell Formation

Rice Krispies Treat contributes to healthy red blood cell formation through its iron content. A 100g serving provides 2.2mg of iron, which is 12% of the Daily Value. Iron is an essential mineral vital for transporting oxygen throughout the body and preventing iron deficiency anemia. While not a primary source, this contribution can help meet daily iron needs, especially when combined with other iron-rich foods. For optimal absorption, pairing iron-rich foods with vitamin C sources is often recommended.

Aids Vision and Immune Function

This food supports healthy vision and immune function due to its Vitamin A content. A 100g serving delivers 30% of the Daily Value for Vitamin A. This fat-soluble vitamin is crucial for maintaining good eyesight, particularly in low light, and plays a key role in the proper functioning of the immune system. Including foods with Vitamin A helps ensure the body's defenses are robust. It's important to consume a variety of foods to meet all micronutrient needs.

Contributes to Cell Growth and Development

Rice Krispies Treat is a good source of folate, which is essential for cell growth and development. A 100g serving provides 60% of the Daily Value for folate. This B vitamin is critical for DNA synthesis and repair, making it particularly important during periods of rapid cell division, such as pregnancy and infancy. Adequate folate intake is also linked to reducing the risk of certain birth defects. Incorporating folate-rich foods into the diet is a straightforward way to support these vital bodily processes.

Supports Heart Health with Healthy Fats

The healthy fat profile of Rice Krispies Treat supports overall heart health. With only 1.4g of saturated fat per 100g and 0g of trans fat, it aligns with dietary recommendations to limit unhealthy fats. High intake of saturated and trans fats can contribute to elevated LDL cholesterol levels, a risk factor for heart disease. Choosing foods with lower levels of these fats can help maintain a healthy cardiovascular system. This food demonstrates that not all grain-based treats are high in undesirable fats.

How to eat it

Rice Krispies Treats are typically enjoyed as a light snack or dessert in the American diet. They are often consumed on their own, offering a quick and convenient option. Due to their simple composition, they can be a versatile base for adding other ingredients. Portion control is key, as with any snack, to fit within a balanced dietary pattern.

Store Rice Krispies Treats in an airtight container at room temperature to maintain freshness and prevent them from becoming stale.
Consider pairing with a source of protein or fiber, such as a handful of nuts or a piece of fruit, to enhance satiety and nutritional balance.
Enjoy as an occasional treat, being mindful of the 417 calories per 100g serving, and adjust portion sizes accordingly.
Things to keep in mind

There are no widely documented cautions for Rice Krispies Treat at normal serving sizes. Individuals with specific allergies to rice or other ingredients used in their preparation should, of course, avoid them. Those with diabetes or blood sugar management concerns should be mindful of the carbohydrate content, despite the absence of added sugar, as the simple carbohydrates can still impact blood glucose levels. As with any food, moderation is key for a balanced diet.

Swap suggestions
Very good
Multigrain Bread
Score85
Very good
Quaker Old Fashioned Oats
Score85
Very good
Quinoa Dry
Score85
Very good
Quinoa
Score85
Very good
Rolled oats (dry)
Score85
Very good
Shredded Wheat
Score85
Reader questions
Is Rice Krispies Treat healthy?
Rice Krispies Treat scores a very good 77/100 on FoodScore, indicating it is a relatively healthy choice within its category. Its high score is attributed to being minimally processed (NOVA 1), having a healthy fat profile (low saturated fat), and providing good amounts of certain micronutrients like folate, iron, and Vitamin A. However, it is not a significant source of protein or fiber.
Is Rice Krispies Treat good for weight loss?
While Rice Krispies Treat has a good nutritional profile in some aspects, its calorie density (417 calories per 100g) means it should be consumed in moderation for weight loss goals. It lacks significant fiber and protein, which are key for satiety. Portion control is crucial to avoid exceeding daily calorie targets.
Is Rice Krispies Treat ultra-processed?
No, Rice Krispies Treat is classified as NOVA 1, meaning it is unprocessed or minimally processed. This classification indicates that it retains most of its original nutritional properties and does not contain ingredients typically found in ultra-processed foods, such as artificial flavors, colors, or high amounts of added sugars and unhealthy fats.
How can I make Rice Krispies Treat more nutritious?
To enhance the nutritional value, you can incorporate ingredients like nuts or seeds for added protein and healthy fats, or dried fruit for fiber. Using whole-grain rice cereal can also boost fiber content. Be mindful of added sugars if incorporating other ingredients.
What are some alternatives to Rice Krispies Treat?
For similar snack options, consider homemade granola bars with whole grains, nuts, and seeds, or fruit and nut bars. If you're looking for a minimally processed grain snack, plain puffed rice or other whole-grain cereals can be good alternatives, allowing you to control added ingredients.
Does Rice Krispies Treat contain added sugar?
According to the nutritional data, Rice Krispies Treat contains 0g of added sugar per 100g serving. This is a significant positive factor contributing to its high FoodScore, as many similar snack items often contain substantial amounts of added sugars.
Is Rice Krispies Treat gluten-free?
The gluten-free status of Rice Krispies Treat depends on the specific brand of rice cereal used. While rice is naturally gluten-free, some rice cereals may contain malt flavoring derived from barley, which contains gluten. Always check the product label for a certified gluten-free claim if you have celiac disease or gluten sensitivity.

Explore more

CategoryAll grains & breads →GoalBest foods for hair growth →GoalBest foods for anemia →GoalBest foods for energy →Head-to-headRice Krispies Treat vs. Fiber One Original →Head-to-headRice Krispies Treat vs. PILLSBURY Cinnamon Toast Crunch →Head-to-headRice Krispies Treat vs. HOSTESS Grape-Nuts →Head-to-headRice Krispies Treat vs. Golden Grahams →Fits dietMediterranean diet →Fits dietDASH diet →Meal ideaBest foods before a workout →

Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 169687)Updated 2026-04-20