Calories in Puffed Rice (1 Cup) – A Light & Crunchy Delight

Puffed rice, also known as murmura, kurmura, or borugulu, is a beloved staple in Indian households. It’s the star ingredient in snacks like bhel puri, upaas chi chivda, and borugula upma, and often used as a light, crunchy, and satisfying food option.

But if you’re watching your weight or managing your calories, you might wonder:

👉 How many calories are in 1 cup of puffed rice?
Let’s dive into the numbers, benefits, and whether puffed rice deserves a place in your diet.

🍚 Calories in 1 Cup of Puffed Rice

1 cup of plain puffed rice (about 14–15 grams) contains approximately:

• 54–60 calories

• 12 grams of carbohydrates

• 0.2–0.5 grams of fat

• 1 gram of protein

• Low in fiber

✔️ Low calorie
✔️ No cholesterol
✔️ Almost fat-free

It’s important to note: puffed rice is mostly made up of carbohydrates, so while it’s light, it can spike blood sugar if eaten in large quantities or without protein/fiber.

🧪 Nutritional Value of Puffed Rice (Per 100g for Reference)

💡 1 cup = roughly 14g, so these values scale down accordingly.

🥣 Is Puffed Rice Good for Weight Loss?

Yes — in moderation, puffed rice can be part of a healthy diet:

✅ Pros:

• Low calorie per serving

• Quick to digest

• Great for light snacks

• Versatile in recipes

❗Cons:

• Low in fiber – may not keep you full for long

• High glycemic index – can raise blood sugar quickly

• Lacks protein – combine with nuts, sprouts, or curd for balance

💪 Health Benefits of Puffed Rice

1. Easy on Digestion
   Light and easily digestible, it’s great for those recovering from illness or during fasting.

2. Gluten-Free
   Suitable for people with gluten intolerance or celiac disease.

3. Budget-Friendly
   Nutritious, filling, and easy to prepare on a tight budget.

4. Quick Energy Source
   The carbs give a quick energy boost, making it ideal for athletes or active individuals when combined with protein.

🍴 Popular Puffed Rice Recipes (Low-Cal & Healthy!)

• Bhel Puri – Add onions, tomatoes, coriander, roasted peanuts, and a dash of tamarind chutney.

• Healthy Murmura Chaat – Mix with sprouts, cucumber, lemon juice, and chaat masala.

• Puffed Rice Upma – Sauté with mustard seeds, curry leaves, green chilies, and a sprinkle of turmeric.

• Sweet Version – Jaggery + puffed rice = a crunchy traditional sweet!

🛒 Buying and Storing Tips

• Look for unflavored, dry roasted puffed rice — avoid the oil-laden or masala-coated variants.

• Store in an airtight container to retain crunch.

• Easily available in supermarkets, local kirana stores, and online grocery platforms like BigBasket or Amazon.

❓FAQs About Puffed Rice

Q: Is puffed rice good for diabetes?
A: Not ideal on its own due to its high glycemic index. But pairing with fiber-rich and protein-rich foods can help.

Q: Can I eat puffed rice at night?
A: Yes, but stick to a small serving. It’s light, but may not be filling enough before bedtime.

Q: How many calories in 2 cups of puffed rice?
A: Approximately 110–120 calories (for plain, unsalted version).

Q: Is puffed rice good for gym-goers?
A: It can be a pre-workout carb source, but pair it with protein like boiled eggs or Greek yogurt.

✅ Final Verdict

Puffed rice is:

• Low in calories ✅

• High in carbs ✅

• Low in fat ✅

• Easy to digest ✅

It can be a smart snack for weight management or a quick meal fix — as long as it’s paired wisely with protein, fiber, or healthy fats. Don’t rely on it as a sole source of nutrition, but enjoy it as part of a balanced diet.

📌 1 Cup Puffed Rice = ~60 Calories
So crunch on — smartly! 😄