Is Puffed Rice Good For Weight Loss? What does the Science Say

Imagine a snack so light and airy that it practically floats onto your tongue. A tiny, crispy morsel that packs a surprising nutritional punch. We’re talking about the humble puffed rice – an ancient Indian delicacy that’s gained new life as a weight-watcher’s best friend.

But can these puffy kernels really help shed those stubborn pounds? In this comprehensive guide, we’ll unravel the mysteries of puffed rice, exploring its nutrient-dense profile, its role in sustainable weight management, and mouthwatering recipes that transform this unassuming snack into a dieter’s delight. From crunchy chaats to guilt-free ladoos, get ready to discover the puffed rice and weight loss relationship.

Nutritional Value of Puffed Rice

Now let’s see the nutritional profile of puffed rice as per the latest data provided by the U.S. Dept of Agriculture(USDA):

Nutrients per 100 grams Amount
Calories 412 kcal
Protein 5.8 g
Fat 0 g
Fiber 1.7 g
Carbs 88.2 g
Iron 31.7 mg
Potassium 265 mg
Sodium 0 g
Thiamin 2 g
Riboflavin 1.5 mg
Niacin 29.4 mg
Cholesterol 0 mg
Read More: Is Banana Good For Diabetes Patients

Puffed Rice and Weight Loss

Now it’s time to answer the question: Is puffed rice good for weight loss? The answer is yes! Puffed rice can definitely help in your weight loss journey. Puffed rice is very light in weight. A 15-20 grams serving of puffed rice only gives you around 46-60 calories.

Moreover, it’s a high-satiety food since it has a good presence of dietary fiber. This means it helps keep your unnecessary food cravings at bay. A study published on the ResearchGate website shows puffed rice as a healthy breakfast option for those planning to shed kilos. Puffed rice has resistant starch, which makes it a prebiotic food. It helps in the formation of short-chain fatty acids, which are energy sources for gut bacteria. Thus promoting healthy gut health. The study also claimed that consuming puffed rice helped lessen the risks of colon cancer.

Consumption of puffed rice in measured amounts as breakfast or snack can definitely help in your fight against fat loss.

Read More: Is Carrot Good For Diabetes?

Puffed Rice Benefits for Weight Loss

Puffed Rice Benefits for Weight Loss

Puffed rice can be a beneficial food choice for those aiming to lose weight. Here are some puffed rice benefits for weight loss diet:

Low in calories

Puffed rice is a low-calorie food. According to the USDA, it has 70-80 calories per cup (30g). This makes it a great option for snacking without breaching your daily calorie limit, as excess calories can contribute to weight gain.

High in fiber

Despite its low-calorie count, puffed rice is surprisingly high in fiber. According to the American Dept of Agriculture, it provides around 2-3 grams of fiber per cup. Fiber intake gives you a feeling of fullness or satiety. Thus preventing overeating and maintaining a calorie deficit.

Low in fat

Puffed rice is naturally low in fat. It contains just 0.5 gm of fat per serving cup. This makes it a great alternative to high-fat snacks, which can contribute to excess calorie consumption and weight gain.

Boosts Immunity

According to research published on the ResearchGate website, consumption of puffed rice keeps your gut healthy. Being a prebiotic food, it keeps the gut bacteria healthy, thus boosting your immunity.

Slow digestion

Puffed rice is a complex carb that takes longer to digest, leading to a delayed transfer of glucose into the bloodstream. This can help regulate sugar levels and prevent sudden spikes in insulin, which can contribute to fat storage.


Puffed rice can be incorporated into various dishes, from savory snacks to salads and desserts. This versatility allows for creative and satisfying meal options that can support weight loss goals while providing a sense of variety.

It’s important to note that while puffed rice can be an ally for your weight loss journey, portion control and a dedicated diet plan are crucial for successful and sustained weight loss.

Read More: Is Black Coffee Good for Diabetes?

Healthy Puffed Rice Weight Loss Recipes

Healthy Puffed Rice Weight Loss Recipes

Here are some healthy puffed rice weight loss recipes tailored for an Indian audience:

Murmura Chaat

Mix puffed rice with boiled potatoes, onions, tomatoes, coriander chutney, and a dash of lemon juice. This tangy and crunchy chaat is low in calories and high in fiber, making it a perfect snack for weight loss.

Puffed Rice Upma

Sauté puffed rice with mustard seeds, curry leaves, onions, chilies, and a spice mix of cumin, turmeric, and coriander powder. This savory and filling upma can be a great breakfast or evening snack option.

Puffed Rice Salad

Toss puffed rice with chopped cucumber, tomatoes, onions, and a zesty lemon-mint dressing. This refreshing salad is low in calories and jam-packed with vitamins and minerals.

Puffed Rice Bhel

Mix puffed rice with boiled chickpeas, diced onions, tomatoes, green chilies, and tangy tamarind chutney. This protein-packed bhel is a nutritious and filling snack that can help curb cravings.

Puffed Rice Laddoo

Combine puffed rice with grated jaggery or dates, cardamom powder, and a touch of ghee. Roll them into laddoos for a guilt-free sweet treat that satisfies your cravings without adding excessive calories. However, only take them occasionally as these may let you breach your calorie count.

Puffed Rice Raita

Blend puffed rice with plain yogurt, cumin powder, and chopped coriander leaves for a refreshing and protein-rich raita. This can be a great accompaniment to any Indian meal, adding crunch and nutrition without extra calories.

Remember to control your portion and balance these puffed rice recipes with other healthy choices for a comprehensive weight loss diet plan.

Read More: Is Oats Good For Diabetics ? Glycemic Index of Oats

Precautions when consuming Puffed Rice

While puffed rice can be a helpful add-on to a weight loss diet, it’s necessary to exercise caution and moderation when having it. Here are some precautions to keep in mind:

  • Portion control: Stick to the recommended 20-25 grams of serving to avoid excess calories. Remember, the benefits of puffed rice are only applicable when consumed in small quantities.
  • Mindful toppings: Avoid high-salt, sugar, or unhealthy fat toppings, such as fried potatoes, caramelised nuts, etc., which can negate the benefits.
  • Stay hydrated: Drink plenty of fluids, as puffed rice is low in moisture.
  • Balanced diet: Don’t rely solely on puffed rice; include variety for overall nutrition.
  • Monitor digestion: High fiber or resistant starch content in puffed rice may cause bloating or gas for some.
  • Moderation: Even low-calorie puffed rice can lead to weight gain if overeaten.
  • Individualize: Consult a professional for specific dietary needs or restrictions.

By being mindful of these precautions, you can safely incorporate puffed rice into a weight loss plan while avoiding potential pitfalls.

Read More: Is Sooji or Rava Good for Diabetes Patients?


Puffed rice proves to be an excellent ally in your weight loss journey. Its low-calorie count, high fiber, and satisfying crunch make it a fantastic substitute for unhealthy snacks. From mouthwatering chaats to guilt-free desserts, creative recipes allow you to enjoy puffed rice’s benefits deliciously.

However, remember that portion control and a balanced diet are crucial. Puffed rice alone isn’t a magic solution; a sustainable diet schedule with regular workout sessions is key for successful weight loss.

Embrace this humble Indian staple as your crispy companion. With mindfulness, you can unlock its potential and take one puffed bite at a time towards your fitness goals.

Read More: 7 Best Foods That Burn Fat & Help You Lose Weight

FAQ’s (Frequently Asked Questions)

Is murmura weight gain or loss?

Eating murmura in moderation and as part of a weight loss diet plan can help you lose weight. Having only a cup of murmura with no extra oil, salt, or other harmful add-ons can be beneficial for you.

Is Murmura a junk food?

Eating murmura outside has a high chance of making it junk food. However, if you prepare murmura at home without adding excess oil, salt and spices, it becomes a healthy snack that you can have daily.

How much puffed rice should I eat a day?

You can eat upto 30 grams of puffed rice as a snack daily, However, if you want to eat puffed rice as a meal the permissible quantity can go upto 100-120 grams. Also remember puffed rice is a high glycemic food only consuming it in small amount is desirable for you.

Last Updated on by Dr. Damanjit Duggal 


This site provides educational content; however, it is not a substitute for professional medical guidance. Readers should consult their healthcare professional for personalised guidance. We work hard to provide accurate and helpful information. Your well-being is important to us, and we value your feedback. To learn more, visit our editorial policy page for details on our content guidelines and the content creation process.

Leave a Reply


Doctor Led Clinically Proven Weight Loss Program

Book a Session