Everything you need to know about puffed rice – 2021

puffed rice

Puffed rice is a variety of puffed grain made from rice especially famous in India for its health benefits. Puffed rice brings fewer calories and little fat per serving.

Today, in this blog we will be knowing about the nutritional value, health benefits, side effects and how to make the best puffed rice recipe.

So let’s start with the nutritional information of puffed rice

Nutritional Information of Puffed Rice

Puffed rice is a variety of puffed grain which contains very less amount of calorie ( the unique factor in puffed rice). 1 cup or 14 grams puffed rice contain the following amount of nutrients

Energy56 Kcal
Carbohydrate12.6 gm
Protein1 gm
Fat0.1 gm
Fiber0.2 gm
Potassium16 mg
Iron4.44 mg
Magnesium4 mg
Phosphorous14 mg
Puffed Rice – Nutritional Information

Health Benefits of Puffed Rice

1. Puffed rice helps in adding energy

 High amounts of carbohydrates in puffed rice can improve your energy immediately. It can act as fuel to keep you energetic and support your daily activities

2. Puffed rice helps in digestion

It contains dietary fiber to support the digestive system. It also helps in treating gastritis problem. Have some puffed rice and after 30minutes, drink water. This helps in gastritis reduction.

3. Puffed rice prevents constipation

Puffed rice promotes the growth of beneficial bacteria for a better bowel movement. Therefore it can prevent constipation and hemorrhage. 

4. Puffed rice maintains blood pressure

Due to the presence of less amount of sodium, blood pressure is maintained and absorbs a lot of water as a result your tummy remains full.

5. Puffed rice boosts the immunity system

Puffed rice contains antioxidants that are beneficial to boost immunity and prevent the risk of inventions.

6. Puffed rice in skincare

Puffed rice can be used as a powder. This powder is good for the skin. This powder can be used as an effective medicine for skin diseases such as eczema or acne. 

7. Rich in vitamin and mineral

Puffed rice is a high source of vitamins and minerally that is required by the body in ample amount. Puffed rice if taken in the middle of a diet can add too the nutrition requirement of your body.

Side effects of puffed rice

Basically, puffed rice do not have any side effects. But over eating of puffed rice may lead to two types of diseases.

  1. Overeating of puffed rice may lead to diabetes. Puffed rice contains a higher glycemic index. It increases the blood sugar level in the body.
  2. Overeating puffed rice may lead to obesity. Puffed rice contains a lot of carbohydrates, so a lot of consumption of this food may lead to obesity.

How to buy and store puffed rice?

Puffed rice is available in all grocery stores in packages. Always confirm the freshness and crispiness of the puffed rice before purchasing. Avoid lots that are contaminated with stones or debris. You can also buy puffed rice from online stores such as bigbasket , flipkart grocery , amazon pantry and grofers.

What is the main difference between regular rice and puffed rice?

Puffed rice is like any puffed grain which is much lighter, compared to regular rice, so the advantage of it is that , you can eat a lot more of it without getting the calories and the concentration of the load of the cereal. 3 or 4 cup of puffed rice is equivalent to 1 serving of grain. And also it has low calorie compared to regular rice. Also it can be stored in a crunchy form and can be eaten uncooked.  

Following is a recipe for Poha which is a north Indian puffed rice dish 

Indian puffed rice or Poha – Recipe


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