Health benefits of Puffed Rice

Health benefits of Puffed Rice: Puffed rice or murmura is a cereal which is usually eaten as a snack in many Indian households. We generally have it in bhel puri with different types of spices. It is made by heating rice kernels under high pressure in the presence of steam to form puffed grain. It is not only popular in India but the snack made from murmura is famous in neighbouring countries too. But do you know the health benefits of puffed rice? If not then this article is for you.

Generally people think it as junk food and eating it may damage their health. But the reality is that the health benefits of puffed rice are immense, it not only helps in weight loss but also helps in preventing diseases. 

Read the article to know about the health benefits of puffed rice in detail.

Health benefits of Puffed rice

Puffed rice is a low fat and low calorie food. It is usually eaten in bhel puri as a street food. It is considered as junk food and can be harmful for the body. 

Do you think that eating puffed rice is good for health? 

Yes, being a low fat and low calorie food it is very beneficial for health. It also contains some bacteria which keeps the digestive system healthy. Following are some some of the health benefits of puffed rice:

1. Maintain blood pressure

Puffed rice contains a good amount of sodium which is beneficial for blood pressure. If you have a blood pressure issue then this food will definitely help you in controlling it.

With increase in age, many people start having the issues of high or low blood pressure due to changes in lifestyle. A person’s blood pressure needs to be stabled, because it can be very harmful to your health if not controlled. A high blood pressure can increase the risk of heart attack and stroke. 

A bowl mixed with lots of veggies can be a healthy option to eliminate this disease.

2. Eliminate constipation problem

Puffed rice contains beneficial bacteria which help in warding off the constipation problem. 

Due to changes in lifestyle, our food trend has changed and because of that we consume more greasy and oily food. This leads to an increase in the constipation problem around the world.

The digestive system needs roughage and fiber for proper functioning. Eating puffed rice which has a beneficial bacteria helps in eliminating the constipation problem.

3. Strengthen Bones

Puffed rice is rich in vitamin B1, vitamin B2, vitamin D, calcium, iron and fiber. All these nutrients are beneficial for the stronger and healthier bones and teeth. Eating 100gram of puffed rice will provide you with a good amount of calcium and vitamin D to support bone health. 

In women after the age of 30 the bone starts losing calcium and makes them weaker. Including puffed rice in your diet helps in consuming more calcium and vitamin D which later helps in having stronger and healthier bones.

4. Improves digestion

Puffed rice can be a great source for having a healthy digestive system. It is loaded with a good amount of fiber which helps in digestion. 

According to a health report having 100gram of puffed rice will provide you with 17gram of fiber.

The benefits of puffed rice is not limited to only digestion but it also helps in improving the intestinal problems. 

Daily consumption of a good amount of fiber keeps the stomach healthy. 

So, have a bowl of puffed rice with lots of veggies and keep your stomach happy and healthy.

5. Benefits of puffed rice in weight loss

Puffed rice is low in calories and has extremely light weight. This property of puffed rice helps in weight loss. Having puffed rice in your daily snack also, helps in getting rid of the extra fat in your body.

Indulge in good physical activity along with eating light snacks, like murmura and see the result in your weight loss.

Also, the cereal is known to increase the process of burning stored fat in your body.

6. Increases Energy

Puffed rice is a good source of providing energy. A 100gram of puffed rice contains 90gram of carbohydrates. Carbohydrates are the main source of energy in your body. It expands energy in your body and removes dullness. 

Eating 100gram of puffed rice will provide enough energy to the body and will help in removing dullness. It is as beneficial as sago rice for the body, because it acts as a fuel in the body.

7. Benefits of Puffed Rice for Babies

Puffed rice is very beneficial for babies. Being a light food and rich in fiber it gets easily digested in the body and also improves the digestive system. It also contains some amount of calcium and magnesium which helps in the overall development of babies.

You can add puffed rice cereal to milk and give it as a breakfast cereal to your baby. Also, you can add ghee and powdered jaggery to the puffed rice cereal mix and give it as a snack for the development of your baby. This also helps in ensuring strong bones and teeth of your growing kid.

Culinary use of puffed rice

Puffed rice is a very popular snack in Indian and its neighbouring countries. It is used in the following ways:

  • It is a key ingredient in a very famous, mouth-watering snack, bhel puri.
  • Puffed rice is also eaten with milk and sugar.
  • It is also used in chikki, which is made by combining puffed rice with jaggery and peanuts.
  • Also, puffed rice is used in ready to eat cereals and commercially prepared rice cake.

Bad effects of eating puffed rice

Puffed rice is generally healthy to eat because they are low in fat and low in calories but it can have a bad effect on people with diabetes. 

You may think that it does not taste sweet then how can this food be bad for diabetes. But let us tell you that puffed rice is full of carbohydrates. If you eat it in large amounts it can spike your blood sugar level and you will feel hungry again. A cup of puffed rice can contain around 12 gram of carbohydrate, which may not be beneficial for diabetic patients.

Also it is high in glycemic index. It is basically a value assigned to foods based on how slowly and quickly they increase the glucose level in blood. And being high in glycemic index, puffed rice can be harmful for the people with diabetes.

So, people having diabetes should have it in limited amounts. Also, you can make it healthy by adding lots of veggies to it, to make it a healthy snack.

Nutritional value of Puffed rice

Following are the nutritional value of puffed rice:

NutritionAmount per serving% Daily Value*
Calories402 kcal
Total Carbohydrate90gm30%
Total Fat0.5gm0%
Dietary fats1.7gm6%
Vitamin A0%
Vitamin B65%
Vitamin C0%
Iron 176%

*Percent Daily values are based on a 2000 calorie diet. Your daily value may be higher and lower based on your calorie need.


Puffed rice is usually eaten as a snack and it is a key ingredient in bhel puri. Puffed rice is considered to be a great food for weight loss diet because it is low in fat and calories. The health benefits of puffed rice includes eliminating constipation, maintaining bliss pressure, improves digestion etc.

But eating in large amounts can spike blood sugar levels and can be harmful for diabetic patients.

This article contains information about the bad effects of eating puffed rice, is puffed rice good for health and the nutritional value of puffed rice.

To get more information like the health benefits of puffed rice and bad effects of eating puffed rice, keep visiting the website.


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