Rice Chex looks healthy, but (like Special K and Cheerios), is not healthy for you unfortunately. The positive aspects of Rice Chex include: it's gluten free, low in calories (160 calories for 1.33 cups) and low in sugar (3 grams per 1.33 cups). But Rice Chex has very little fiber, and it's not organic and it is GMO. It's also pretty processed and has a glycemic index of 69, which is more than a chocolate bar!