Rice Krispies
Puffed and toasted rice with essentially no fiber. One of the highest glycemic index values recorded for a breakfast cereal.
FatTonic Facts
Rice Krispies · per serving 1 cup (33g)
Poor · works against fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 24 | −52.8 |
| Sugar (g) | 4 | −3.2 |
| Processing | ultra-processed | −24.0 |
| Fiber (g) | 0 | 0.0 |
| Protein (g) | 2 | +1.4 |
| Glycemic index | 82 | |
| Carbs (g) | 29 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 173887 (Cereals ready-to-eat, RALSTON CRISP RICE), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 33 g): carbs 86.2, sugar 12.1, fiber 0.7, protein 6.7, fat 1.3 g.
What this means for fat-burning
Why this score: glycemic load 24 set it, −52.8 points. Source: USDA FoodData Central, FDC 173887.
Being ultra-processed, it is also easy to overeat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Rice Krispies scores 21, rated Poor. It scores higher than 6% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does rice krispies spike insulin?
Glycemic load 24 for 1 cup (33g); FatTonic Score 21/100 — it works against fat-burning.
Is rice krispies good for fat loss?
Poor (21/100): rice krispies works against fat-burning.