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Puffed rice
Puffed rice has 710.4 calories per serving (1 Medium Cup). It provides 14.9g protein, 155.4g carbs, and 3.2g fat. With a low glycemic index (GI: 50), this recipe is suitable for diabetes management, heart health, PCOS. The 5.1g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Puffed rice in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories710.4 kcal
- Carbs155.4 g (621.4 kcal)
- Protein14.9 g (59.8 kcal)
- Fats3.2 g (29.2 kcal)
Nutrition Label
Puffed rice
- Serving Size1 Medium Cup (200 g)
- Calories710.4 kcal
- Carbs155.4 g
- Fiber5.1 g
- Sugar1.3 g
- Protein14.9 g
- Fat3.2 g
- Saturated fat0.1 g
- Mono unsaturated fat0.1 g
- Poly unsaturated fat0.1 g
- Cholesterol0.0 mg
- Sodium8.0 mg
Cooking time: 2 minutes
Serves: 0 persons
Ingredients
Puffed rice
100 Grams
Instructions
Glycemic Index
50 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Puffed rice | Murmura ladoo |
|---|---|---|
| Calories | 710.4 kcal | 80.8 kcal |
| Carbs | 155.4 g | 19.2 g |
| Protein | 14.9 g | 0.8 g |
| Fat | 3.2 g | 0.1 g |
| Fiber | 5.1 g | 0.1 g |
| Sugar | 1.3 g | 14.6 g |
| Sodium | 8 mg | 4.6 mg |
| Cholesterol | 0 mg | 0 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At 710.4 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 5.1g fiber further slows glucose absorption. The protein content (14.9g) helps prevent blood sugar spikes.
Muscle Gain
Contains 14.9g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Zero cholesterol and low saturated fat (0.1g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (50) with 5.1g fiber supports insulin sensitivity — key for PCOS management.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (14.9g) supports healthy thyroid function.
Portion Guidance
Weight Loss
1 Medium Cup or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup. Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce calories
Reduce serving size by 25% to save ~177.6 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Puffed rice stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (1420.7-2131.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Puffed rice contains 710.4 kcal (14.9g protein, 155.4g carbs, 3.2g fat). You can track exact portions in the Hint app.
At 710.4 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 5.1g fiber further slows glucose absorption. The protein content (14.9g) helps prevent blood sugar spikes. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Puffed rice has 14.9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Puffed rice at 710.4 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Puffed rice already has good protein (14.9g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (50) with 5.1g fiber supports insulin sensitivity — key for PCOS management.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439
