Puffed Rice
Nutrition Facts (Per 100g serving)
Note that because puffed rice is so light, 100g is a massive volume (about 6–7 cups). A standard snack serving is usually closer to 15g–20g.
| Nutrient | Per 100g (Approx.) | Per Cup (~15g) |
| Calories | 380 – 400 kcal | ~55 – 60 kcal |
| Carbohydrates | 85g – 90g | 13g |
| Protein | 6g – 7g | 1g |
| Fiber | 1.5g – 2g | 0.3g |
| Fat | 0.2g – 0.5g | 0g |
| Iron | 6mg – 30mg* | 1mg – 4.5mg* |
| Sodium | Variable (Low if unsalted) | Negligible |
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Key Health Benefits
Weight Management Hero: Since it is "puffed," you get a large bowl of food for very few calories. It satisfies the psychological urge to crunch on something while keeping your actual caloric intake low.
Instant Energy: It is primarily composed of complex carbohydrates that are easily broken down. This makes it a great "pre-workout" or "after-school" snack for a quick glucose boost without feeling heavy or bloated.
Easy Digestion: Puffed rice is incredibly light on the stomach.In many cultures, it is the first solid food given to people recovering from stomach flu or indigestion because it doesn't strain the digestive tract.
Low Sodium & Fat-Free: Naturally, puffed rice contains zero cholesterol and almost no fat. If you choose the unsalted variety, it is an excellent snack for individuals managing high blood pressure or heart health.
- Fortified Nutrition: Many commercial puffed rice varieties are fortified with Iron and B-vitamins, helping to combat anemia and support neurological health.
Gluten-Free: Like all rice products, it is safe for those with gluten intolerance or Celiac disease.
