Modified & Updated: 08 Sep 2023

Homemade Marshmallow Crispy Rice Treat in bar form

Rice Krispie Treats — the classic sweet snack that invokes a sense of nostalgia, taking us back to childhood parties and after-school snacks. This beloved treat, known for its delectable taste and distinctive ‘snap, crackle, pop’ sound, has a lot more to offer than just satisfying your sweet tooth.

Rice Krispie Treats are made with three primary ingredients: Kellogg’s Rice Krispies cereal, marshmallows, and butter. While these components make the snack incredibly tasty, they also contribute significantly to its nutritional value (or lack thereof, in some aspects). In this article, we’ll delve into 15 Rice Krispie Treat nutrition facts that you may not be aware of.

Table of Contents

The Birth of Rice Krispie Treats

Before we dive into the nutritional details, it’s worth taking a quick look at the origin of these treats. Rice Krispie Treats were invented back in 1939 by Malitta Jensen and Mildred Day, two home economists working at the Kellogg Company. Their creation soon became a national favorite in the United States, and the rest is history.

Caloric Content

A typical Rice Krispie Treat bar contains 90-100 calories. It’s a moderate number, but it can quickly add up if you can’t resist having more than one (and we usually do).

Low in Fat

Each bar contains 2 grams of fat (0.5 grams saturated) that mainly comes from the butter used. However, this doesn’t make them a high-fat food, as the amount of butter used is relatively low compared to the other ingredients.

Crispy rice bar, snack with caramel and chocolate on rustic background
Image from Adobe Stock

Not a Source of Essential Fatty Acids

Rice Krispie Treats do not provide significant amounts of omega-3 or omega-6 fatty acids, which are essential for the body’s functioning.

High in Carbohydrates

Every bar of Rice Krispie Treats packs about 17 grams of carbohydrates. Given that they are primarily made of puffed rice cereal and marshmallows, both of which are carb-dense ingredients, it comes as no surprise that these energy-boosting bars are great pick-me-ups.

Sugar Content

A significant proportion of these carbohydrates come from sugars and each bar has 8 grams of sugar. With marshmallows as a main ingredient, it’s no surprise that Rice Krispie Treats can pack quite a sugar punch. That said, if you are making homemade ones, you can easily bring down this number.

Low in Protein

Rice Krispie Treats aren’t known for their protein content. There is less than 1 gram of protein in these snacks, making them a less-than-ideal choice for those looking for a protein-rich treat.

Contains Gluten

The standard Kellogg’s Rice Krispies cereal contains malt flavoring, which is derived from barley, a gluten-containing grain. Therefore, traditional Rice Krispie Treats are not gluten-free.

watermelon shaped rice krispie treats
Image from Adobe Stock

Sodium Levels

Rice Krispie Treats do contain a moderate amount of sodium, about 105 grams, and this comes from the butter and the cereal. While it’s not a huge amount, those watching their sodium intake should be aware. Swap out salted butter for unsalted ones, or mix salted with a portion of unsalted. This can significantly reduce sodium levels.

Negligible Fiber

Despite being made from rice, Rice Krispie Treats contain very little dietary fiber, almost a negligible amount. The process of making the rice into puffed cereal removes much of the grain’s natural fiber content.

Vitamin and Mineral Content

The original Rice Krispies cereal is fortified with a handful of vitamins and minerals, including vitamin D, a few B vitamins, and iron, though only about 10% of the daily value. As such, Rice Krispie Treats do offer some micronutrients, although they’re not a significant source.

High in Folate

That said, Rice Krispies Bar boasts a decent amount of folate. You’ll find about 70 mcg in every serving, of which 40 mcg is folic acid. This mineral is responsible for red blood cell formation and growth, as well as brain and nerve functions.

Cholesterol Free

One positive aspect of Rice Krispie Treats is that they are cholesterol-free, as the ingredients used in their preparation do not contain any dietary cholesterol.

Delicious rice crispy treats on light grey table
Image from Adobe Stock

Variations and Alternatives

For a more nutritious spin on the traditional Rice Krispie Treat, consider using brown rice cereal or adding in ingredients like nuts or dried fruit. Be aware, though, that these additions can alter the nutrition facts significantly.

Commercially Made Vs. Homemade

The nutrition facts can also vary between homemade and commercially made Rice Krispie Treats. Commercial versions often contain preservatives and other additives that you wouldn’t find in a homemade version.

Final Word

In conclusion, while Rice Krispie Treats may not be a nutritional powerhouse, they have their place in a varied diet. It’s always a good idea to enjoy them in moderation and pay attention to portion sizes. And for those with specific dietary needs, there are many delicious and creative ways to better suit your requirements. So go ahead, savor your Rice Krispie Treat — and now, you can do so with a better understanding of its nutritional facts!