It depends on what the rest of your day looks like. A meta-analysis of 57,322 participants found that low-fat diets produced only 1.5 kg more weight loss than higher-fat diets, and that difference was driven by calorie reduction, not by avoiding fat specifically. At 353 calories, this snack fits inside most daily budgets. What matters is total calorie intake across the day, not the fat content of any single meal.

Fat is one of the strongest macronutrients for producing fullness. Research using the Holt Satiety Index found that fat keeps people satisfied, but at a higher calorie cost than protein. This snack has 27g of fat and only 11g of protein, so it reaches fullness through the more calorie-expensive route. The feeling is real. It just costs more per calorie than a protein-heavy alternative would.

The toppings hold up well. Cream cheese, roast beef, and avocado can sit together in a container for a few hours without losing much. The rice cakes cannot. They absorb moisture fast and go soft. Keep them separate and assemble right before eating for the crunch that makes this work.