Puffed Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: Puffed Rice contains 362 calories, 6.5g protein, 82g carbs, and 1.2g fat per 2 cups (30g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — 2 cups (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 362 kcal | 18% |
| Protein | 6.5g | 13% |
| Carbohydrates | 82.0g | 30% |
| Total Fat | 1.2g | 2% |
| Fiber | 1.8g | 6% |
| Sugar | 0.50g | -- |
| Saturated Fat | 0.30g | 2% |
| Sodium | 5.0mg | 0% |
| Calcium | 32.0mg | 2% |
| Iron | 120.0mg | 667% |
| Magnesium | 1.8mg | 0% |
| Zinc | 110.0mg | 1000% |
| Vitamin C | 0.18mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 4.2mg | 247% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 12.0mcg | 3% |
| Vitamin E | 0.10mg | 1% |
Is Puffed Rice Good for You?
Puffed Rice provides 362 calories per 2 cups (30g) with 6.5g protein, 82g carbohydrates, and 1.2g fat. It is a source of iron (667% dv), zinc (1000% dv), vitamin b6 (247% dv).
Light, airy puffed rice (murmura/muri) made by heating rice kernels under pressure. Used in bhel puri, chivda, jhalmuri, and various Indian snacks.
Key Health Benefits of Puffed Rice
- Iron (667% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (247% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 6.5g protein per serving to support satiety and muscle maintenance.
How to Track Puffed Rice Nutrition with Gram
Use Gram to log puffed rice and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in puffed rice?
Puffed Rice contains 362 calories per 2 cups (30g).
How much protein is in puffed rice?
Puffed Rice provides 6.5g of protein per 2 cups (30g).
How many carbs are in puffed rice?
Puffed Rice has 82g of carbohydrates per 2 cups (30g).
Is puffed rice good for tracking nutrition?
Yes. Puffed Rice can be logged by calories, macros, and micronutrients in the Gram app.
How should I use puffed rice in a meal plan?
Use Puffed Rice as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track puffed rice and thousands of other foods with the Gram app.