Rice cakes are one of the most popular snacks on the Slimming World plan in 2026 — low in calories, available in sweet and savoury varieties, and easy to pair with syn-free toppings. But rice cakes are not syn free on Slimming World, and syn values vary considerably depending on the brand, size and flavour. In this updated guide we cover every type, with 2026 syn values so you can snack confidently.
This being said, rice cakes are not syn free on Slimming World and can have varying syns according to their size and ingredients. In our syn guide below, we will take you through the different syn values to help you out.
Since rice cakes are low in syns, you might be wondering why you need to track their syns on the Slimming World plan?
Rice cakes can be high in syns according to their flavours and size. Having 3–4 can quickly add up and before you know it, use the majority of your 15-syn daily allowance. To stay on track with your weight loss it's important to know the syns of what you are eating.
Rice cakes vary widely in syns depending on the brand and flavour. Here's a comprehensive comparison to help you choose:
| Rice Cake Type | Serving | Syns |
|---|---|---|
| Plain rice cakes (e.g., Kallo Organic Unsalted) | 1 cake | 1.5 |
| Rice cake thins (any plain) | 1 thin | 1 |
| Marmite Rice Cakes | 1 cake | 1.5 |
| Kallo Lightly Salted Wholegrain | 1 cake | 1.5 |
| Kallo Apple & Cinnamon Rice Cake Thins | 1 cake | 1.5 |
| Quaker Rice Cakes (plain) | 1 cake | 1.5 |
| Tesco Salt & Vinegar Rice Cakes | 1 cake | 1.5 |
| Morrisons Caramel Rice Cakes | 1 cake | 2 |
| Lidl Rivercote Caramel Rice Cakes | 1 cake | 2 |
| Kallo Belgian Chocolate Rice Cakes | 1 cake | 2.5 |
| Quaker Rice Cakes (chocolate) | 1 cake | 3 |
| Snack-a-Jacks Salt & Vinegar | 1 bag (19g) | 3.5 |
| Aldi Harvest Morn Caramel Rice Cakes | 1 cake | 2.5 |
| Tesco Milk Chocolate Rice Cakes | 1 cake | 4 |
| Snack-a-Jacks Caramel / Choc Chip | 1 bag (19g) | 4 |
| Aldi Harvest Morn Milk Chocolate Rice Cakes | 1 cake | 4 |
| Tesco Chocolate Orange Rice Cakes | 1 cake | 5 |
We've put together a list of some popular brands and types of rice cakes below so you can compare and track syns.
Chocolate-covered rice cakes are an excellent sweet treat to buy if you're looking to satisfy your sweet tooth in a low-calorie way. They have on average between 2.5 syns and 5 syns depending on the brand, making them an excellent low-syn snack.
Tesco rice cakes are great for low-calorie snacks, they have a range of syns according to the type and flavour, but start as low as 1.5 syns for their lightly salted options, meaning you could have up to 10 with syn-free toppings as snacks!
Caramel rice cakes are a great option as a dessert or sweet treat if you are not keen on chocolate rice cakes, they have around 2 syns per rice cake, meaning you could have up to 7 on the Slimming World plan before using all your syns.
Kallo is a popular brand when it comes to rice cakes. From their chocolate covered cakes to their organic range, they average between 1.5 and 2.5 syns depending on the type chosen. These make excellent low-syn snacks to stock up on.
If you're a lover of Marmite, you will be pleased to know Marmite rice cakes exist, and yes, they are low in syns! These rice cakes have 1.5 syns per cake. For more savoury flavour ideas see our guide to Salt & Vinegar Snack-a-Jacks.
Some plain rice cakes can be used as a Healthy Extra B choice on Slimming World. Typically, 3 plain rice cakes (such as Kallo Lightly Salted) count as 1 HEB portion, making them syn-free within that allowance. This is a great way to enjoy rice cakes without using any of your daily syn budget. Always check the current Slimming World app for the most up-to-date HEB list, as eligible products can change.
If you're interested in other foods that work well as a Healthy Extra, our guide to flaxseed on Slimming World covers another popular HEB option — 2 tablespoons of milled flaxseed also count as a Healthy Extra B and are a great way to add fibre and Omega-3 to your day.
If you've stocked up on some plain rice cakes for low-syn snacking, you will need to make sure you're topping them with low-syn foods to keep them SW-friendly.
We've listed some low-syn topping ideas below.
Rice cakes are a popular Slimming World snack because they feel like a treat while keeping syns relatively low. Plain rice cakes are the best value at 1.5 syns each, and when used as a HEB they're completely Free. The key is watching flavoured varieties — chocolate-coated rice cakes jump to 2.5–3 syns each, which adds up quickly if you eat several.
If you're looking for crunch without the syns, consider alternatives like sliced peppers, carrot sticks, or apple slices — all Free on Slimming World. Ryvita crispbreads also offer a HEB option with more fibre per serving. For a sweet fix, Snack-a-Jacks multipack bags offer portion control, though at 3.5–4 syns per bag they're best kept as an occasional treat. Browse our low-syn snacks hub for more ideas.
To conclude, rice cakes are a great low-syn snack to have if you're trying to lose weight. Choose chocolate options for sweet snacking and savoury with syn-free toppings to keep you full between meals or as a light lunch. With plain varieties potentially qualifying as a Healthy Extra B, they're one of the most versatile snacks on the plan in 2026.
Rice cakes are one of the better snack options on Weight Watchers too. A single plain rice cake comes in at around 1 WW SmartPoint, making it a very low-point snack.
| Rice Cake | Serving | WW SmartPoints (approx) |
|---|---|---|
| Kallo Plain Wholegrain | 1 cake (9g) | 1 |
| Kallo No Added Salt | 1 cake | 1 |
| Snack-a-Jacks Plain | 1 cake | 1 |
| Snack-a-Jacks Flavoured (Sour Cream, BBQ) | 1 cake | 1 |
| Kallo Dark Chocolate Rice Cake | 1 cake | 2 |
| Kallo White Chocolate & Raspberry | 1 cake | 2 |
| Full bag (Kallo, 130g) | 130g | ~12 |
WW SmartPoints are approximate. Verify values in the WW app for your specific plan, as your ZeroPoint foods and personal allowances affect the final point total.
No, rice cakes are not syn free on Slimming World. Plain rice cakes start at around 1.5 syns each, and flavoured or chocolate-coated varieties can be 2.5–5 syns each. However, 3 plain rice cakes can count as a Healthy Extra B choice, making them syn free within that allowance.
Two plain rice cakes (e.g., Kallo Organic Unsalted or Tesco Lightly Salted) are approximately 3 syns in total. Two chocolate-coated rice cakes would be closer to 5–8 syns depending on the brand. Always check the individual product's syn value as sizes vary between brands.
Typically 3 plain rice cakes count as 1 Healthy Extra B choice, making them syn-free. This applies to standard plain varieties like Kallo Lightly Salted. Flavoured or chocolate-coated rice cakes are not usually HEB-eligible and must be synned.
Snack-a-Jacks are moderate in syns, ranging from 3.5 to 4 syns per individual bag depending on the flavour. They're a better choice than standard crisps but not the lowest-syn snack available. If you're watching your syns closely, plain rice cakes at 1.5 syns each offer better value. See our full Salt & Vinegar Snack-a-Jacks guide for more detail.
Plain rice cake thins are the lowest at around 1 syn each. Standard plain rice cakes from brands like Kallo or Quaker come in at 1.5 syns per cake. For the best syn value, stick to plain unflavoured varieties and add your own Free toppings.
Yes — plain rice cakes are one of the HEB options on Slimming World, making them a useful alternative to bread or cereal if you prefer a lighter base for toppings. Three plain rice cakes typically equate to one HEB portion, giving you syn-free snacking without using up your daily syn allowance.
Related Articles
