Puffed Rice Nutrition Facts

Puffed rice is nothing but rice grains that have been subjected to high-pressure heating, usually in the presence of steam. This causes the rice grains to swell or puff up. Puffed rice is used in many products, including ready-to-eat breakfast cereals, and snacks like puffed rice cakes.

In India, puffed rice is known as 'muri' or 'mouri', 'mur-mure', and 'pori. It is immensely popular as an ingredient in 'bhel puri', a common snack prepared by incorporating puffed rice, spices, vegetables, and tamarind sauce. Puffed rice has more volume than regular rice, but contains less calories. Let's find out more about puffed rice nutrition facts.

1 cup (about 15 gm) puffed rice ( manufactured by the Quaker Oats, Co.) contains about 40 calories and the following nutrients.

Nutrients - Amount

• Carbohydrates - 12 gm
• Protein - 1 gm
• Fats - 0 gm
• Cholesterol - 0 gm
• Thiamine - 0.03 mg

Rice products, especially those made from white rice, do not have a rich nutritional profile. But rice and rice products are a major staple in many countries. So, some manufacturers add nutrients to puffed rice. Fortified puffed rice is usually more nutritious than plain puffed rice. 14 gm fortified puffed rice contains about 56 calories along with the following nutrients.

Nutrients - Amount

• Carbohydrates - 12.6 gm
• Protein - 1 gm
• Fats - 0.1 gm
• Fiber - 0.2 gm
• Potassium - 16 mg
• Iron - 4.44 mg
• Magnesium - 4 mg
• Phosphorus - 14 mg
• Thiamine - 0.36 mg
• Niacin - 4.94 mg

Brown rice is more nutritious than white rice, as it contains much of the nutritious bran layer. Brown rice can provide a significant amount of dietary fiber and B vitamins, along with iron and other important minerals. The nutritional value of puffed brown rice is therefore, slightly different than that of puffed rice made from white rice. 16 gm puffed brown rice contains about 70 calories and the following nutrients.

Nutrients - Amount

• Carbohydrates - 14 gm
• Protein - 1 gm
• Dietary Fiber - 1 gm
• Cholesterol - 0 gm
• Fats - 0 gm
• Potassium - 48 mg

✦ Puffed rice, especially the one made from white rice, does not offer any major health benefit. White rice is produced by removing the bran layer, along with the germ. 

The manufacturing process of white rice destroys much of the nutrients found in unpolished rice, leaving behind only the endosperm, that mainly contains carbohydrates with traces of B vitamins. The process of making puffed rice further lowers the nutritional value of this grain, by destroying the heat-sensitive nutrients.

✦ However, some manufacturers do add iron and other vitamins and minerals to puffed rice, in order to compensate the loss of nutrients in the manufacturing process. So, fortified puffed rice can provide some essential nutrients like B vitamins, iron, magnesium, potassium, and phosphorus. 

Moreover, it contains negligible amounts of sodium, which is good for regulating your blood pressure.

✦ Puffed rice is light and easily digestible. Though it has more volume than regular rice, it contains less calories and almost no fat. So, it can be used as a snack between meals. However, puffed rice is not rich in proteins and fibers and will not keep you full for long.

✦ As mentioned already, puffed brown rice is comparatively more nutritious than puffed white rice. Puffed brown rice does contain dietary fiber, and hence, may prove beneficial for maintaining the health of your digestive tract.

✦ Brown rice contains a significant amount of B vitamins and minerals, like zinc, manganese, magnesium, potassium, and phosphorus. Puffs made from brown rice also contains these nutrients, though the puffing process reduces the nutritional value of this grain to some extent.

Basically, rice puffs can be used to increase the serving size of other nutritious cereals to make them more filling without adding much calories. It can also be enjoyed as a snack, and can be included in recipes that require crisped rice. Puffed rice can be used as a breakfast cereal as well, by combining it with low-fat yogurt and fresh fruit.

However, puffed rice is a food with a high glycemic index and can raise the levels of insulin and blood glucose considerably. If you are following a low-glycemic diet, then it is better to limit the consumption of puffed rice.

Disclaimer: This Story is for informative purposes only, and should not be treated as a substitute for professional medical advice.