Rice crackers & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 42.9 per 100g.
✅ Nutrition data verified · GL 42.9/100g · GI 51.9 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Response at a Glance
Nutrition Profile
What to Watch For
⚠️ Low Dietary Fiber
Rice crackers contains only 0.0g of fiber per 100g — far below the recommended threshold for diabetes-friendly carbohydrates. Without fiber to slow digestion, the starches break down rapidly in the small intestine, causing a quicker glucose release into the bloodstream. The American Diabetes Association recommends choosing high-fiber carbohydrates (≥3g per serving) to help stabilize post-meal blood sugar. Pairing Rice crackers with high-fiber vegetables or legumes can partially offset this effect.
ADA Standards of Medical Care in Diabetes (2024). Diabetes Care, 47(Suppl 1).
Practical Guidance
💡 Pair With Protein & Fiber
Eating alongside lean protein and non-starchy vegetables slows gastric emptying and blunts the post-meal blood sugar rise.
💡 Half Portion, Full Satisfaction
A half serving significantly reduces the glycemic load. Use it as a side, not the main event, and bulk up your plate with vegetables.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 15g | 12.4g | 6.4 | Friendly |
| Standard Serving | 30g | 24.8g | 12.9 | Moderate |
| Restaurant Portion | 60g | 49.6g | 25.7 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Worth Comparing
🍿 Snacks, pork skins, barbecue-flavor
GL 0.8/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Snacks, pork skins, barbecue-flavor & diabetes →🍿 Snacks, beef sticks, smoked
GL 2.8/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Snacks, beef sticks, smoked & diabetes →🍿 Snacks, beef jerky, chopped and formed
GL 4.8/100g — Low GL
Fiber 1.8g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Snacks, beef jerky, chopped and formed & diabetes →🍿 Formulated Bar, SOUTH BEACH protein bar
GL 16.1/100g — Moderate
Fiber 7.3g/100g. Lower glycemic impact than your current selection.
Formulated Bar, SOUTH BEACH protein bar & diabetes →Frequently Asked Questions
What do the numbers say about Rice crackers and blood sugar?
Rice crackers is rated 'limit' for diabetes (GL 42.9). This doesn't mean never — it means be strategic. Tiny portions, paired with protein and fiber, can reduce the impact.
How much GL does Rice crackers have per serving?
Rice crackers's glycemic load: 42.9 (per 100g). Unlike GI which only measures speed, GL accounts for actual carbohydrate quantity — making it the more practical number for diabetes management.
How does Rice crackers affect blood sugar?
Blood sugar impact of Rice crackers: High. The key factors are its GI (51.9) and available carb content (82.6g/100g), which together produce a GL of 42.9.
Why is fiber important for blood sugar control?
Dietary fiber slows carbohydrate digestion and absorption, leading to a more gradual blood sugar rise. Rice crackers has only 0g of fiber per 100g, which is one reason its glycemic load (42.9) is high. The ADA recommends choosing carbs with at least 3g of fiber per serving. Adding high-fiber foods like vegetables or legumes to your meal can help compensate.
Is the GI value accurate?
The GI of 51.9 for Rice crackers is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Snacks category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Can portion control make this food work?
Yes — half a standard serving of Rice crackers reduces the glycemic load substantially. At GL 42.9 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
Where This Data Comes From
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 51.9 — subcategory_avg:Snacks. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 30.0g) = 42.9 × 30.0 ÷ 100 = 12.9
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 173161. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Rice crackers — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/rice-crackers/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.