Rice Flakes Nutrition Facts: Calories, Macros & Health Benefits
Summary: Rice Flakes contains 346 calories, 6.6g protein, 77.3g carbs, and 1.2g fat per one cup (30g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 346 kcal | 17% |
| Protein | 6.6g | 13% |
| Carbohydrates | 77.3g | 28% |
| Total Fat | 1.2g | 2% |
| Fiber | 1.5g | 5% |
| Sugar | 0.80g | -- |
| Saturated Fat | 0.30g | 2% |
| Sodium | 5.0mg | 0% |
| Calcium | 35.0mg | 3% |
| Iron | 120.0mg | 667% |
| Magnesium | 1.2mg | 0% |
| Zinc | 140.0mg | 1273% |
| Vitamin C | 0.25mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Vitamin B6 | 4.0mg | 235% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 12.0mcg | 3% |
| Vitamin E | 0.20mg | 1% |
Is Rice Flakes Good for You?
Rice Flakes provides 346 calories per one cup (30g) with 6.6g protein, 77.3g carbohydrates, and 1.2g fat. It is a source of iron (667% dv), zinc (1273% dv), vitamin b6 (235% dv).
Thick flattened rice flakes (poha), commonly used in Indian cooking for dishes like poha, chivda, and upma. Iron-fortified during processing. Thicker variety holds shape better when cooked.
Key Health Benefits of Rice Flakes
- Iron (667% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1273% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (235% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 6.6g protein per serving to support satiety and muscle maintenance.
How to Track Rice Flakes Nutrition with Gram
Use Gram to log rice flakes 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 rice flakes?
Rice Flakes contains 346 calories per one cup (30g).
How much protein is in rice flakes?
Rice Flakes provides 6.6g of protein per one cup (30g).
How many carbs are in rice flakes?
Rice Flakes has 77.3g of carbohydrates per one cup (30g).
Is rice flakes good for tracking nutrition?
Yes. Rice Flakes can be logged by calories, macros, and micronutrients in the Gram app.
How should I use rice flakes in a meal plan?
Use Rice Flakes 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 rice flakes and thousands of other foods with the Gram app.