Puffed rice cereal

Breakfast

Item Rating: 77/100

1 serving (30 grams) contains 110 calories, 2.0 grams of protein, 0.5 grams of fat, and 24.0 grams of carbohydrates.

Nutrition Information

1 cup (60g)

Calories		220
% Daily Value*
Total Fat		1 g	1%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		48 g	17%
	Dietary Fiber	1 g	3%
	Sugars	0 g
protein		4 g	8%
Vitamin D		0 mcg	0%
Calcium		0 mg	0%
Iron		3.6 mg	20%
Potassium		0 mg	0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 9 cal (4.1%)

Protein: 16 cal (7.4%)

Carbs: 192 cal (88.5%)

About Puffed rice cereal

Puffed rice cereal is a lightweight, puffed grain made by heating rice kernels under high pressure. This product originates from traditional methods in South Asia, specifically India, where it is used in snacks like bhel puri. Over time, it has gained popularity worldwide as a breakfast cereal or ingredient in snack bars. Puffed rice is low in calories and contains trace amounts of essential nutrients like magnesium, manganese, and some B vitamins, but relatively little protein or fiber compared to whole-grain products. Often used in its plain form, it can be fortified for added nutritional value.

Health Benefits

• Low-calorie content makes it ideal for low-energy diets, offering approximately 50 calories per 1 cup (14g).
• Naturally gluten-free and easy to digest, it is suitable for individuals with celiac disease or gluten sensitivity.
• Its low-fat content (less than 0.1g per serving) makes it a heart-healthy option when consumed without added sugars or fats.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free, vegan, vegetarian, low-fat

Not suitable for: High-protein, low-carb, keto

Selection and Storage

Store puffed rice in an airtight container in a cool, dry place to maintain freshness and prevent moisture absorption.

Common Questions About Puffed rice cereal Nutrition

Is puffed rice cereal high in protein?

Puffed rice cereal is not high in protein. A typical serving (1 cup or about 15 grams) contains less than 1 gram of protein. It is primarily composed of carbohydrates, making it a poor choice for those seeking protein-rich foods.

Can I eat puffed rice cereal on a keto diet?

Puffed rice cereal is not suitable for a keto diet as it is high in carbohydrates and offers very little fat or protein. One cup contains around 12-15 grams of carbs, which can quickly exceed the carbohydrate limit for keto meal plans.

What are the health benefits or concerns of puffed rice cereal?

Puffed rice cereal is low in calories and fat, making it a lightweight option for calorie-conscious diets. However, it is also low in nutrients like fiber, protein, and essential vitamins. Many packaged versions may contain added sugars or salt, which can pose health concerns if consumed regularly.

How much puffed rice cereal should I eat in one serving?

A standard serving size is 1 cup (approximately 15 grams), which contains around 50-70 calories depending on the brand. For balanced nutrition, consider pairing it with protein-rich foods like milk or yogurt and nutrient-rich toppings such as fruits or seeds.

How does puffed rice cereal compare to rolled oats?

Puffed rice cereal is lighter and less nutrient-dense compared to rolled oats. While oats are rich in fiber, protein, and essential minerals, puffed rice is mostly carbohydrates and lacks comparable nutritional value. Rolled oats are usually better for sustained energy and satiety.

Data Sources & Scientific References