Puffed rice snacks

Snack

Item Rating: 63/100

1 serving (30 grams) contains 120 calories, 2.0 grams of protein, 1.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (60g)

Calories		240
% Daily Value*
Total Fat		2 g	2%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		300 mg	13%
Total Carbohydrates		50 g	18%
	Dietary Fiber	1 g	3%
	Sugars	2 g
protein		4 g	8%
Vitamin D		0 mcg	0%
Calcium		10 mg	0%
Iron		1 mg	5%
Potassium		60 mg	1%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 18 cal (7.7%)

Protein: 16 cal (6.8%)

Carbs: 200 cal (85.5%)

About Puffed rice snacks

Puffed rice snacks are made by subjecting rice grains to high pressure and heat, causing them to expand and become airy. Originating in South Asia, puffed rice is a staple in Indian, Bangladeshi, and Sri Lankan cuisines, often used in snacks like bhel puri and jhal muri. Nutritionally, puffed rice is low in calories and fat, while providing quick-digesting carbohydrates. Though it is not rich in protein or other nutrients, its light and crispy texture makes it a popular base for healthier snack options when combined with nutrient-dense ingredients like vegetables, nuts, and seeds.

Health Benefits

• Low calorie, making it a good option for those managing their weight, providing approximately 40-50 calories per cup (unsalted, plain).
• A quick source of energy due to its high carbohydrate content, ideal for replenishing glycogen stores after light physical activity.
• Typically gluten-free, making it suitable for individuals with celiac disease or gluten sensitivities.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free diets, vegetarian diets, vegan diets

Not suitable for: Low-carb diets, low-gi diets

Selection and Storage

Store puffed rice in an airtight container in a cool, dry place to maintain its crispness. Avoid exposure to moisture as it may cause the rice to become stale.

Common Questions About Puffed rice snacks Nutrition

Are puffed rice snacks high in protein?

Puffed rice snacks are not high in protein. On average, a 1-ounce (28g) serving typically provides around 1-2 grams of protein, making it a relatively poor source of this nutrient. For those seeking to increase protein intake, adding nuts or seeds to the snack could improve its nutritional profile.

Can I eat puffed rice snacks on a keto diet?

Puffed rice snacks are generally not suitable for a keto diet. They are low in fat and high in carbohydrates, typically containing 20-25 grams of carbs per 1-ounce (28g) serving. This can quickly exceed the daily carb limit of most ketogenic plans.

Are puffed rice snacks healthy?

Puffed rice snacks are low in calories and fat, making them a light option for snacking. However, they are low in essential nutrients like fiber and protein and have a high glycemic index, which can cause spikes in blood sugar levels. Opt for versions without added sugars or artificial flavors for a healthier choice.

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

A typical serving size of puffed rice snacks is about 1 ounce (28g), which amounts to roughly 100-120 calories. This is a reasonable portion for a light snack, though those following a calorie-controlled diet should measure their intake to avoid excess.

How do puffed rice snacks compare to other snacks like chips or popcorn?

Compared to chips, puffed rice snacks are generally lower in calories and fat, making them a lighter choice. However, unlike popcorn, which has more fiber and some protein, puffed rice snacks are less filling and nutrient-rich. Consider pairing them with a protein-rich food to create a more balanced snack.

Data Sources & Scientific References