Rice Krispies calories come to 107 for a 1 cup (28 g) bowl, or 383 per 100 g. Almost all of that energy is carbohydrate: 90% of the calories come from carbs, just 7% from protein and 3% from fat. The number most people miss is sodium, at 153 mg per cup.
107kcal
1 cup · 28 g, ready-to-eat, crisped rice cereal
7%protein
1.9 gProtein
24 gCarbs
0.4 gFat
How to burn off 107 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Ready-to-eat, crisped rice cereal · per 28 g
Calories
107 kcal
Protein
1.9 g
Carbohydrate
24 g
Fat
0.4 g
Saturated fat
0.1 g
Cholesterol
0 mg
Sodium
153 mg
Potassium
30 mg
Iron
9.2 mg
Source: USDA FoodData Central
🛡️
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Rice Krispies: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 Cup (28 g)
107
1.9 g
24.1 g
0.4 g
153 mg
5%
1 1/4 Cup (33 g)
126
2.2 g
28.5 g
0.4 g
180 mg
6%
100 g
383
6.7 g
86.2 g
1.3 g
545 mg
19%
3 × 1 Cup (28 g)
322
5.6 g
458 mg
5 × 1 Cup (28 g)
536
9.4 g
763 mg
A cup is 107 calories, but few bowls stop at one cup
Crisped rice is light and airy, so a cup weighs only 28 g. That bowl carries 107 calories, about 5% of the daily value. The serving printed on many boxes is a little bigger: 1 1/4 cup (33 g) comes to 126 calories, or 6% of the daily value.
The trouble is that a cereal bowl holds far more than a cup. Pour two cups and you are at 214 calories from 56 g of cereal. Three cups, which fits easily in a large bowl, reaches 322 calories. A big mixing-bowl serving of five cups lands at 536 calories from 140 g, and that is before any milk goes in.
If you track intake, weigh the cereal once or measure it with a real cup so you know what your usual pour looks like. Volume tricks the eye with puffed grains. Milk adds its own calories on top of every figure here, so log it separately.
Nine in ten calories come from carbohydrate
Per 100 g, Rice Krispies hold 86.2 g of carbohydrate, 6.7 g of protein and only 1.3 g of fat. That works out to a calorie split of 90% carbs, 7% protein and 3% fat. This is a refined rice cereal, and the numbers read like one.
In a single cup that means 24.1 g of carbs, 1.9 g of protein and 0.4 g of fat. The protein covers about 4% of the daily value, which is not much for a breakfast. Fiber is close to zero at 0.2 g per cup, or 0.7 g per 100 g, so there is little in the bowl to slow digestion.
Sugar is moderate rather than high. A cup has 3.4 g, the 1 1/4 cup serving has 4 g, and 100 g holds 12.1 g. Fat is not the issue either: saturated fat is 0.4 g per 100 g and cholesterol is 0. The real story is fast carbohydrate with little protein or fiber attached.
Sodium is the row to watch
A sweet-tasting breakfast cereal is not where most people look for salt, but Rice Krispies carry 545 mg of sodium per 100 g. That is 24% of the daily value in 100 g of cereal, a higher share than the 19% of daily calories the same amount provides.
At a single cup the number looks small: 153 mg, or 7% of the daily value. The 1 1/4 cup serving brings 180 mg, about 8%. It climbs quickly with bigger pours, though. Two cups deliver 305 mg, three cups 458 mg, and a five-cup bowl hits 763 mg of sodium.
If you watch sodium, the fix is simple: keep the pour to a measured cup and let other foods in the meal stay low in salt. Plain fruit and milk add no meaningful sodium surprise, while salty sides such as bacon or sausage stack on top of what the cereal already brings.
Pair it with protein and fiber to make it a meal
On its own, a cup of Rice Krispies is a light, low-fat snack with 1.9 g of protein. That is fine if you want something small and quick. As a full breakfast it tends to leave a gap, because there is little protein or fiber to carry you to lunch.
The easiest upgrade is to build around the bowl rather than pour more cereal. Milk or Greek yogurt adds protein, berries or a sliced banana add fiber and volume, and a boiled egg on the side turns a snack into a meal. Each of these changes the plate more than a second cup of cereal would.
Rice Krispies also show up outside the bowl, most famously in marshmallow treats, where butter and marshmallows change the numbers entirely. The figures on this page cover the plain Kellogg's Rice Krispies Cereal only. BodyPal can log your bowl from a photo, which helps if your pour varies from day to day.
How does Rice Krispies compare?
Here is how Rice Krispies stack up against corn flakes, Honey Nut Cheerios and Corn Pops, per 100 g and per usual serving.
Verdict: On calories this is a tie: all four sit within a few calories of each other per 100 g, and corn flakes at 108 per cup are effectively the same bowl. If sodium matters most pick Corn Pops at 352 mg per 100 g; if you want more protein pick Honey Nut Cheerios at 8.6 g.
Most popular Rice Krispies brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Kellogg's Rice Krispies Cereal1 1/2 Cup · 40 g387 kcal
A 1 cup (28 g) serving of Rice Krispies is about 107 calories. A larger 1 1/4 cup (33 g) serving is about 126 calories.
Is Rice Krispies good for weight loss?
Rice Krispies has 383 calories per 100 g, with 0.7 g of fiber and 1.3 g of fat, so a 1 cup (28 g) serving adds 107 calories.
Rice Krispies vs Corn Flakes: which has fewer calories?
Per 100 g, Rice Krispies is 383 calories and Corn Flakes is 384, so the two are almost identical.
How much protein is in Rice Krispies?
A 1 cup (28 g) serving has 1.9 g protein, and a 1 1/4 cup (33 g) serving has 2.2 g. Per 100 g that is 6.7 g protein.
How many calories are in 2 cups of Rice Krispies?
Two cups of Rice Krispies (56 g) have 214 calories, before milk. That bowl also brings 305 mg of sodium and 3.7 g of protein, so doubling the pour doubles the sodium too.
How many calories are in a 1 1/4 cup serving of Rice Krispies?
A 1 1/4 cup serving (33 g) has 126 calories, about 6% of the daily value. It also carries 28.5 g of carbs, 2.2 g of protein and 180 mg of sodium.
How much sugar is in a cup of Rice Krispies?
A cup of Rice Krispies (28 g) has 3.4 g of sugar. The 1 1/4 cup serving has 4 g, and 100 g of the cereal holds 12.1 g of sugar.
How much sodium is in Rice Krispies?
One cup of Rice Krispies has 153 mg of sodium, about 7% of the daily value. Per 100 g the figure is 545 mg, or 24% of the daily value, which is high for a breakfast cereal.
Is there much fiber in Rice Krispies?
No. A cup of Rice Krispies has only 0.2 g of fiber, and 100 g holds 0.7 g. Adding fruit such as berries or a banana is the easiest way to bring fiber into the bowl.
