Parents packing a crunchy snack
If you are considering a swap for crisps, plain rice cakes are one option mentioned in NHS lunchbox guidance. Check the per-cake label and pack a portion that fits with the rest of lunch.
Who might choose rice cakes?
Families checking allergens
A gluten-free label does not answer every allergen question. Kallo labels its Lightly Salted Wholegrain Rice Cakes gluten free but warns that they may contain milk, sesame and soya; its Milk Chocolate cakes contain milk and soya.
Parents considering flavoured cakes
If plain cakes are unlikely to be eaten, compare the exact flavour’s calories, sugar, salt and ingredients. Snack a Jacks lists different per-cake values across its jumbo flavours.
What to check before buying
Start with the amount your child is likely to eat, then check how the rice cakes fit into the lunch and whether the exact product is suitable to pack.
| Priority | What to check | Your needs |
|---|---|---|
| Portion | Compare calories per cake or thin on the exact pack. Consider how many pieces will be eaten, particularly when comparing thins with larger cakes. | I want to compare the snack I will actually pack, not just a single piece. |
| Place in lunch | Plan a main lunch item separately. NHS lunchbox guidance suggests plain rice cakes as a swap for crisps, alongside a lunch that includes other foods. | A rice cake can be the crunchy extra, rather than the whole packed lunch. |
| Allergens | Read the current ingredients, gluten information and precautionary allergen statement for the exact pack. Check the school’s arrangements and any plan for your child. | I need to know whether this particular flavour and pack can go into my child’s lunchbox. |
| Flavour | Compare sugar on sweet or coated cakes and salt on savoury ones, using the same per-cake or per-100g basis. Check ingredients when changing flavours. | If a flavoured cake is more likely to be eaten, I still want to see how it differs from a plain one. |
Common lunchbox mistakes
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Assuming every rice cake has the same calorie count
Kallo lists 18 calories per Organic Unsalted Thin and 84 per Milk Chocolate Rice Cake. Those figures describe different products and piece sizes.
Check calories per piece on the exact pack, then account for the number of pieces you plan to include.
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Reading gluten free as free from all allergens
Kallo’s Lightly Salted Wholegrain cakes are labelled gluten free but may contain milk, sesame and soya. Its Milk Chocolate cakes contain milk and soya and may contain nuts and sesame.
Check the current label for the exact product, and follow the school’s policy and any individual allergy plan.
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Packing rice cakes as the entire lunch
NHS lunchbox guidance treats plain rice cakes as a possible alternative to crisps, not a replacement for the main lunch item.
Pack a separate main item and include other lunchbox foods appropriate for your child.
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Choosing a savoury flavour by calories alone
Snack a Jacks lists 0.26g salt per Salt & Vinegar Jumbo cake and 0.11g per Sour Cream & Chive Jumbo cake.
Compare salt per cake for the flavour you are buying, as well as its calorie figure.
Brand and retailer references
Kallo
Kallo lists per-cake figures for plain and unsalted options that can help with portion comparisons.
- Kallo lists 18 calories per Organic Unsalted Thin and 27 per Lightly Salted Wholegrain cake; both are labelled gluten free.
- The Lightly Salted Wholegrain cakes may contain milk, sesame and soya. Check the current label of any Kallo variant you choose.
Snack a Jacks
Its jumbo range offers several flavours, with nutrition figures that differ by flavour.
- Snack a Jacks lists 38 calories per Sour Cream & Chive Jumbo cake and 41 per Salt & Vinegar Jumbo cake.
- The same brand lists 51 calories per Caramel Jumbo cake and 62 per Chocolate Chip Jumbo cake. Compare the exact flavour’s salt, sugar and allergens too.
Tesco
Tesco’s rice-cake listings include its own-label Lightly Salted Rice Cakes 130g as well as a Kallo lightly salted option.
- The listings give another plain or lightly salted option to consider.
- Use the exact pack label to compare per-cake nutrition and allergen information before choosing.
Joybuy rice cakes for packed lunches
These options include one lightly salted rice cake and three flavoured cakes. Compare the exact pack’s per-cake nutrition and allergen information when choosing a lunchbox portion.
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Kallo Organic Lightly Salted Rice Cakes 130g
A lightly salted option to consider alongside other lunch foods. The pack is 130g; check this exact variant’s per-cake nutrition and allergen statement.
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Snack A Jacks Jumbos Sour Cream & Chive Rice Cakes 117g
A savoury flavour to consider if plain rice cakes are not appealing. Snack a Jacks lists 38 calories and 0.11g salt per Sour Cream & Chive Jumbo cake; check the pack’s ingredients and allergens.
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Kallo Jumbo Apple & Cinnamon Rice Cakes 127g
An apple-and-cinnamon flavour for a child who prefers a flavoured cake. The pack is 127g; compare its per-cake nutrition, ingredients and allergen statement with a plain option.
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Kallo Blueberry and Vanilla Rice and Corn Cakes 131g
A blueberry-and-vanilla rice and corn cake to consider instead of a plain flavour. The pack is 131g; check calories and sugar per cake, plus the current allergen statement.
Frequently asked questions
Can rice cakes go in a school packed lunch?
Plain rice cakes can be a crunchy part of a packed lunch: NHS guidance suggests them as a swap for crisps. Include a separate main lunch item and check the chosen product’s ingredients and the school’s arrangements.
Which of the compared rice cakes has the fewest calories per piece?
Kallo lists 18 calories per Organic Unsalted Thin, compared with 27 per Lightly Salted Wholegrain cake. These are different piece formats, so also consider how many your child will eat.
Do all rice cakes contain gluten?
No. Kallo labels its Organic Unsalted Thins and Lightly Salted Wholegrain Rice Cakes gluten free. Check the exact current pack: gluten-free status does not settle other allergen questions, and the Lightly Salted Wholegrain cakes may contain milk, sesame and soya.
Should I check the school’s allergy policy before packing rice cakes?
Yes, particularly where a child has an allergy or coeliac requirements. Department for Education guidance dated 14 September 2026 says schools in England must publish an allergy safety policy; check your individual school’s arrangements and any plan for your child.
How do chocolate-coated cakes compare with plain ones?
For these Kallo products, the Milk Chocolate Rice Cake lists 84 calories per cake, compared with 18 per Organic Unsalted Thin and 27 per Lightly Salted Wholegrain cake. The Milk Chocolate cake also contains milk and soya and may contain nuts and sesame, so compare the exact label rather than treating it as interchangeable with a plain cake.