Puffed rice, also known as murmura, kurmura, or mamra, is a light and airy snack loved across India and many parts of Asia. Often used in street snacks like bhel puri or eaten plain with a sprinkle of salt and turmeric, puffed rice is a pantry staple in many homes. But the real question is—is puffed rice healthy?
Let’s break it down.
What Is Puffed Rice?
Puffed rice is made by heating rice grains under high pressure. The moisture inside the grain turns into steam and causes the rice to puff up. The result is a crispy, low-density food that’s easy to digest and extremely versatile in recipes.
Nutritional Profile of Puffed Rice (per 100g approx)
Calories: 402 kcal
Carbohydrates: 90g
Protein: 7g
Fat: 0.5g
Fiber: 1.6g
Iron: 17.6 mg
Calcium: 23 mg
As you can see, puffed rice is low in fat, light on the stomach, and a good source of quick energy, making it popular in both snacks and light meals.
Health Benefits of Puffed Rice
Low in Calories and Fat
Puffed rice is naturally low in fat and contains fewer calories, making it a good option for those trying to manage weight when eaten in moderation.Easy to Digest
It is light and easy on the stomach, often recommended for those recovering from illness or digestive issues.Gluten-Free
Being made from rice, it is naturally gluten-free, making it suitable for people with gluten intolerance or celiac disease.Rich in Iron
Many commercially available puffed rice varieties are fortified with iron, which can help combat anemia.Versatile and Filling
When combined with ingredients like vegetables, peanuts, and spices (as in bhel puri), it can become a nutritious and filling meal or snack.
Things to Watch Out For
Low in Protein and Fiber
Puffed rice alone doesn’t offer much in terms of protein or fiber, so it’s best to pair it with nuts, seeds, and vegetables to make it more balanced.High Glycemic Index
It can cause a quick spike in blood sugar levels, so diabetics should consume it cautiously and always in combination with other fiber- or protein-rich foods.Processed Versions
Some puffed rice available in markets may be overly processed or contain added salt, oil, or preservatives. Always go for natural or minimally processed options.
How to Make It Healthier
Add roasted peanuts, sprouts, and chopped veggies for a nutritious snack.
Use puffed rice as a breakfast cereal with milk and fruits.
Mix with jaggery and peanuts for a traditional and wholesome snack (like murmura chikki or lai).
Final Verdict: Is Puffed Rice Healthy?
Yes—with a few caveats.
Puffed rice can be a healthy addition to your diet when eaten in moderation and combined with nutrient-dense ingredients. It’s light, low-calorie, and satisfying, but not a complete meal on its own. So pair it smartly, and it can definitely be a part of a balanced, healthy lifestyle.
Have a favorite puffed rice recipe? Share it in the comments!
Or check out our blog for quick and healthy Indian snack ideas.