The Nutrition Of Chinese Rice Crackers

Chinese rice crackers offer the nutrition of rice with the crunch of a cracker, making them an ideal food for snacking. These crackers contain carbohydrates, protein and iron, and they are also low in calories. This food does have some sodium, so account for this amount in your meal plan so you don't consume too much.

Calories

One serving of Chinese rice crackers -- 2/3 of a cup -- introduces 110 calories into your diet. While the number of crackers in 2/3 of a cup varies depending on the size and thickness of the cracker, approximately 21 thin, small Chinese rice crackers make up this serving size. If you follow a 2,000-calorie diet, the amount of calories in this crisp snack accounts for 5.5 percent of your total daily allowance. Consuming these crackers as a snack can be beneficial, as The Diet Channel suggests snacks of 100 to 200 calories as a way of dampening hunger pangs and boosting your metabolism. Some people combine Chinese rice crackers with other crunchy foods, such as wasabi peas, but this adds calories.

Carbohydrates

A 2/3-cup portion of Chinese rice crackers contains 25 grams of carbohydrates. The carbs from these crackers convert to glucose, the substance your body uses for energy. Your central nervous system, muscles, kidneys and brain also rely on carbohydrates to function correctly. Include 225 to 325 grams of carbohydrates in your diet each day. A serving of Chinese rice crackers contributes little to this daily recommended intake, so develop your meal plan accordingly.

Protein

Consume a serving of Chinese rice crackers, and you take in 2 grams of protein. Your protein needs vary based on your gender, age, activity level and nutritional and fitness goals. Generally, you should get 10 to 35 percent of your calories from protein. If you adhere to a 2,000-calorie diet, this equates to 50 to 175 grams of protein daily. Boost your protein intake -- which is important for energy and your immune system -- by topping these crackers with high-protein tuna, cheese or peanut butter.

Iron

Your body requires iron to boost its red blood cell production, and a serving of Chinese rice crackers contributes to the amount you need daily. A serving contains 6 percent of the daily recommended intake of this important mineral. In addition to its influence on your red blood cells, the University of Maryland Medical Center's website indicates that an iron deficiency may play a role in attention-deficit hyperactivity disorder.

Sodium

Chinese rice crackers are relatively low in sodium -- 170 mg per serving -- but if you include these crackers in a diet high in this potentially harmful mineral, it may tip you over the edge of acceptable consumption. The American Heart Association advises a maximum sodium intake of 1,500 mg per day for the majority of Americans.