Puffed rice and its health benefits

Puffed rice and its health benefits



Puffed rice is a variety of puffed grain that comes from India and made from rice. It is widely consumed in India. Puffed rice bring less calories and little fat per serving.

However, it is famous with other names in different parts of country. Like muri, laiyya in Uttar Pradesh and murmure in West Bengal.

Also, in India, Nepal, Bangladesh, it is often consumed in breakfast and is quite popular street food as chaat, bhel puri. It is light in nature and full of nutrition and a healthy thing to satisfy your cravings.

Nutrients Facts:

Puffed rice is low calorie snack but full of carbohydrates, proteins and fibers. Even taking it in large amount would provide good calorie output.

Nutrients Values
Energy 402 calories
Total Fat 0.5 g
Cholesterol 0 mg
Carbohydrates 90 g
Dietary Fiber 1.7 g
Protein 6 g
Calcium 6 mg
Magnesium 25 mg
Iron 31.7mg

Health benefits of puffed rice:

Adding energy:

Puffed rice contains high amounts of carbohydrates that can improve your energy immediately.It can act as a fuel to keep you energetic and support your daily activities.

Helps in digestion:

Puff rice contain dietary fiber to support the digestive system.

Prevent constipation:

Puff rice promotes the growth of beneficial bacteria for a better bowel movement.Therefore it can prevent constipation and hemorrhage.

Maintain blood pressure:

Puff rice helps to possesses low sodium content.It helps to regulate the blood pressure levels.

Boosts immune system:

Puff rice contains antioxidants that are beneficial to boost immunity and prevent the risk of infections.

Skin care:

Puff rice can be used as a powder. This powder is good for skin. Puff rice can be used as an effective medicine for skin diseases such as eczema or acne.

Side effects of puffed rice:

Firstly, consuming too much of puff rice may lead to diabetic. Since the rice contains high glycemic index, it increases the glucose level in the blood.
Secondly, puff rice is also rich in carbohydrates. Therefore too much consuming this food may lead to obesity.

How to buy and store puffed rice?

Firstly, puffed rice is readily available at all grocery stores,in packages and wholesale bins.
Secondly, always confirm on the freshness and crispness of the puffed rice before purchasing.
Thirdly, avoid lots that are contaminated with stones or debris.

North Indian Dish:

Poha recipe:

1.1/2 cup finely chopped onions
2.2 cups beaten rice.
3.2 tbsp oil
4.1/4 cup raw peanuts
5.1/2 tsp mustard seeds
6.1/2 tsp cumin seeds
7.4 curry leaves
8.2 tsp finely chopped green chillies
9.Pinch of asafoetida
10.1/2 tsp turmeric powder
11.Salt to taste

Garnish for the poha:

1.8 tsp freshly grated poha
2.8 tsp nylon sev
3.8 tsp finely hopped coriander
4.4 lemon pieces.


1.Clean and wash the rice flakes in a sieve in enough water and keep aside.
2.Heat the oil in a deep pan,add the peanuts and saute on a medium flame for 2 minutes.
3.Add the mustard seeds,cumin seeds,curry leaves,green chilies,asafoetida,onions and saute on a medium flame for about 1 to 2 minutes.
4.Add the turmeric powder,rice flakes and salt.Mix well and cook on a medium flame for about 4 minutes.
5.Garnish it with coriander,coconut,nylon sev and serve hot.

Nutrients Facts:

Nutrients Values
Energy 180 calories
Protein 2.2g
Carbohydrates 25g
Fiber 0.3g
Fat 7.9g
Cholesterol 0 mg
Sodium 3.9 mg

South Indian Dish:

Butter Dosa:


1.1 cup raw rice washed and drained.
2.1/4 cup urad dal washed and drained.
3.1 cup puffed rice
4.1 tsp fenugreek seeds
5.Salt to taste
6.12 tsp of butter for cooking


1.First of all combine the raw rice,urad dal,puffed rice and fenugreek seeds in a deep bowl and soak it in enough water for about 5 hours.Drain well.
2.Then blend in a mixer along with approx .3/4 cups of water till smooth.
3.After that transfer the mixture into a deep bowl,add the salt ,mix well and cover with a lid and keep aside to ferment in a warm place for about 8 hours.
4.Once fermented mix it very well.
5.Then heat the tava pour a ladleful of the batter over it and spread it evenly to make it a circle.Cook using 1 tsp of butter on a medium flame till it turns light brown in color or till crisp.
6.Also fold over to make a semi circle or a roll.
7.Lastly serve immediately with sambar and chutney.

Nutrients Facts:

Nutrients Facts
Energy 87 calories
Protein 2 g
Carbohydrates 13.9 g
Fiber 1.1g
Fat 2.6g
Cholesterol 7.5 mg
Sodium 27.5 mg

Comment (1)

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    December 5, 2020 at 4:08 pm

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