Puffed rice, or murmura, is a beloved ingredient in Indian kitchens—light, crispy, and incredibly versatile. But while it’s often associated with weight loss and light snacking, you might be wondering: Can puffed rice help in weight gain?
Let’s take a closer look at how puffed rice fits into a weight gain diet.
🍚 What Is Puffed Rice?
Puffed rice is made by heating rice kernels under high pressure, causing them to puff up. It’s commonly eaten as a snack or mixed with other ingredients in dishes like bhel puri, chivda, or even breakfast cereals.
Nutritionally, puffed rice is:
Low in fat
Moderate in carbohydrates
Very light and easy to digest
But can it actually help you put on weight?
🟢 How Puffed Rice Can Help in Weight Gain
1. High in Carbohydrates
Puffed rice is primarily made of simple carbs, which means it provides quick energy. If consumed in larger portions and more frequently, it can contribute to a calorie surplus—essential for gaining weight.
2. Easy to Eat in Larger Quantities
Since it’s light and airy, people often eat more of it without feeling too full. This can help increase total calorie intake without discomfort.
3. Versatile for Calorie-Rich Recipes
Puffed rice can be turned into high-calorie snacks or meals when combined with ingredients like:
Jaggery and peanuts (e.g., murmura chikki or laddu)
Ghee-roasted spices
Milk, dry fruits, and bananas
4. Digestive-Friendly
Because it’s easy to digest, it can be eaten multiple times a day without upsetting your stomach—ideal for those with low appetite or digestive issues.
🔴 Limitations of Puffed Rice for Weight Gain
1. Low in Protein and Fats
Puffed rice on its own won’t help build muscle or provide essential fats needed for healthy weight gain. It needs to be combined with protein- and fat-rich foods.
2. Low in Nutrients
It lacks vital micronutrients. Relying on it as a primary food source won’t offer a balanced nutritional profile.
3. May Cause Blood Sugar Spikes
Being a high glycemic index food, it can spike blood sugar levels, especially if eaten alone or in large amounts frequently.
🥣 How to Eat Puffed Rice for Healthy Weight Gain
To make puffed rice work in a weight gain plan, try these combos:
✅ Puffed Rice with Jaggery and Ghee
This combo is rich in carbs and healthy fats—great as an energy-boosting snack.
✅ Murmura with Roasted Nuts & Dry Fruits
Add peanuts, almonds, raisins, and dates for a calorie-dense mix.
✅ Banana and Puffed Rice with Milk
A great breakfast or evening snack packed with energy.
✅ Homemade Puffed Rice Chivda with Ghee
Toss in roasted poha, curry leaves, peanuts, and spices for a delicious, calorie-rich snack.
🧠 Pro Tip: Focus on Overall Caloric Intake
Puffed rice can support weight gain only when it contributes to an overall calorie surplus. It’s not a magic food for weight gain, but it’s a handy ingredient to include in your meal plan—especially when paired with energy-rich foods.
📝 Final Verdict: Is Puffed Rice Good for Weight Gain?
Yes—when combined smartly.
Puffed rice alone won’t bulk you up, but it can support weight gain if eaten in larger portions and paired with calorie-dense, nutrient-rich ingredients like nuts, jaggery, milk, and ghee. For best results, use it as a part of a well-balanced diet with adequate protein and fats.
Trying to gain weight the healthy way? Check out our upcoming blogs for high-calorie Indian meal ideas and snack recipes!