Nutrition Diet: What Is Another Name for Puffed Rice? And Its Health Benefits

November 2, 2025 •

5 min read

Globally, millions enjoy puffed rice as a light, crunchy snack, with regional names like 'murmura' and 'muri' showcasing its cultural reach. Often used in popular street foods like bhel puri, this versatile grain is celebrated in a nutrition diet for its unique texture and gluten-free properties.

Quick Summary

This nutritional guide explores the many names of puffed rice, its health benefits for digestion and weight management, and how to include it in a balanced diet. It examines its nutritional values, contrasts it with other rice types, and discusses considerations for consumption.

Key Points

Another Names: Puffed rice is also called murmura, muri, kurmura, pori, and mandakki in various regions.
Low-Calorie Snack: Due to its low density, a cup of puffed rice contains fewer calories than a cup of cooked rice, making it suitable for weight watchers in moderation.
High Glycemic Index: Plain puffed rice has a high GI, which causes blood sugar to spike, so it should be eaten in moderation, especially by diabetics.
Aids Digestion: The light and fibrous texture of puffed rice can help relieve constipation and promote better digestion.
Naturally Gluten-Free: Plain puffed rice is a naturally gluten-free product, offering a versatile grain option for those with gluten sensitivities.
Pair with Nutrients: To create a more balanced snack, pair puffed rice with nutrient-dense foods like vegetables, nuts, or yogurt.

What is Another Name for Puffed Rice?

Puffed rice is known by a variety of names across different regions, particularly throughout India and Southeast Asia, reflecting its widespread popularity and cultural significance. Among the most common aliases are:

Murmura: This is one of the most widely recognized names, especially in India, and is often used interchangeably with puffed rice.
Muri: A popular term in Bengali and Bangladeshi cuisine, where it is a staple ingredient in snacks like Jhal Muri.
Kurmura: Another common name for the snack in parts of India.
Pori: Used predominantly in South India, in states like Tamil Nadu and Malayalam.
Mandakki: The name for puffed rice in the southern Indian state of Karnataka.
Borugulu/Murmuralu: Terms used in Telugu-speaking regions.
Parmal: Often used in parts of Madhya Pradesh.

Beyond these regional variants, commercial products in Western markets like the breakfast cereal 'Rice Krispies' are also a form of puffed rice. The different names underscore how this simple grain has been adapted into a myriad of dishes, from savory snacks to sweet confections.

The Nutritional Profile of Puffed Rice

On its own, puffed rice has a relatively lean nutritional profile, making it a low-calorie, low-fat base for snacks. A typical 100-gram serving of unflavored puffed rice contains:

Calories: Approximately 402 kcal.
Carbohydrates: Around 90g.
Protein: Approximately 6g.
Fat: A low 0.5g.
Dietary Fiber: Around 1.7g.

While not as nutrient-dense as whole grains, it provides a quick source of carbohydrates for energy. Some commercial versions are fortified with vitamins and minerals like iron, calcium, and B-vitamins, enhancing their nutritional value. Crucially, pure puffed rice is naturally gluten-free, making it an excellent alternative for those with celiac disease or gluten sensitivity.

Puffed Rice vs. Other Rice: A Nutritional Comparison

Understanding the nutritional differences between puffed rice and its cooked counterparts can help in making informed dietary choices. The puffing process fundamentally changes the grain's density and nutritional characteristics per serving volume.


Feature	Puffed Rice (per cup)	Cooked White Rice (per cup)	Cooked Brown Rice (per cup)
Calories	Low (~54 kcal)	Moderate (~205 kcal)	Moderate (~216 kcal)
Density	Low and airy	High and moist	High and fibrous
Texture	Crispy, crunchy	Soft, sticky	Chewy, nutty
Glycemic Index	High (around 90)	Moderate-high	Moderate-low
Fiber Content	Lower (~0.2g)	Low (~0.6g)	Higher (~3.5g)
Nutrients	Lower, potentially fortified	Lower	Higher (includes bran)

As the table shows, while a cup of puffed rice has far fewer calories than a cup of cooked rice due to its light texture and lower density, cooked brown rice offers significantly more fiber and nutrients. This comparison highlights that puffed rice is best viewed as a volume-filling snack rather than a primary source of balanced nutrients, which should be obtained from other parts of the diet.

Health Benefits of Incorporating Puffed Rice

When eaten in moderation and as part of a balanced meal, puffed rice offers several potential health benefits:

Aids Digestion: Its light, fibrous texture can help stimulate digestion and ease constipation. For those with sensitive stomachs, it is often easier to digest than heavier grains.
Supports Weight Management: As a low-calorie, low-fat snack, puffed rice can help satisfy hunger pangs and provide a feeling of fullness, which can prevent overeating.
Boosts Energy: The high carbohydrate content provides a rapid and easily accessible source of energy, making it a good choice for a quick pre-workout snack.
Strengthens Bones: When fortified, or naturally containing minerals like calcium and magnesium, it can contribute to bone health and regeneration.
Regulates Blood Pressure: Naturally low in sodium, puffed rice can help regulate blood pressure levels and is a heart-healthy alternative to salty, processed snacks.
Naturally Gluten-Free: For individuals with gluten intolerance or celiac disease, plain puffed rice is a safe and versatile grain to use in cooking and snacking.

Potential Drawbacks and Considerations

While beneficial, it's important to be mindful of some potential drawbacks associated with puffed rice:

High Glycemic Index (GI): Plain puffed rice has a high GI of around 90, which can cause a rapid spike in blood sugar levels. This makes it less ideal for people with diabetes and can lead to energy crashes.
Low Nutrient Density: Compared to whole grains like brown rice, puffed rice is less rich in fiber, protein, and essential micronutrients. Relying on it heavily could lead to nutritional deficiencies.
Added Ingredients in Processed Versions: Many commercial puffed rice products, like breakfast cereals or snack bars, are coated in high levels of sugar, salt, and unhealthy fats, negating any health benefits.

Creative Ways to Enjoy Puffed Rice

To maximize the nutritional benefits and minimize the drawbacks, it's best to consume plain puffed rice in creative, balanced ways:

Savory Snacks: Create a quick, savory mix by tossing plain puffed rice with chopped vegetables (onions, tomatoes, cucumber), fresh coriander, a squeeze of lemon, and spices.
Yogurt Topping: Add a handful of puffed rice to a bowl of yogurt or curd for a satisfying, crunchy texture. You can also mix in fruits or nuts.
Healthy Bars: Bind puffed rice with natural sweeteners like jaggery and a handful of nuts and seeds to create homemade energy bars.
Salad and Soup Topping: Use it as a lighter, gluten-free alternative to croutons to add crunch to salads or soups.
Trail Mix: Combine it with roasted peanuts, seeds, and spices for a quick and portable snack.
Crispy Coatings: Crush and use as a light coating for chicken or fish before baking for a crunchy finish without excess oil.

Conclusion: A Balanced Perspective on Puffed Rice

Ultimately, puffed rice is a versatile, low-fat, and naturally gluten-free grain that can be part of a healthy nutrition diet. Its low density makes it a filling snack option for weight management, and its light texture can be beneficial for digestion. However, due to its high glycemic index and lower nutrient density compared to whole grains, it should be consumed in moderation. The key is to be mindful of portion sizes and avoid heavily processed versions laden with sugar and salt. By pairing plain puffed rice with nutrient-rich ingredients like vegetables, legumes, and yogurt, you can transform it from a simple carbohydrate source into a genuinely healthy and satisfying snack. This balanced approach ensures you can enjoy the crispiness of this popular grain while still maintaining your overall nutritional goals.

Further research on the nutritional composition and health effects of different rice varieties is available from trusted sources like Taylor & Francis Online.

Frequently Asked Questions

Yes, puffed rice can be a healthy part of a weight loss diet when consumed in moderation. It is low in calories and fat, and its light, airy texture can help satisfy hunger without adding significant calories. It is important to pair it with nutrient-dense foods to feel full longer and avoid commercial versions with added sugar and salt.

While the terms are often used interchangeably, there is a technical difference. Puffed rice refers to pre-gelatinized grains that are expanded with steam, resulting in a larger grain shape. Popped rice refers to grains where the bran is intact, and the kernels burst open like popcorn when heated.

Pure puffed rice is naturally gluten-free, as it is made from rice, which is a gluten-free grain. However, it is always wise to check the packaging of commercially prepared versions to ensure no cross-contamination or gluten-containing additives have been used.

People with diabetes should consume puffed rice with caution and in moderation due to its high glycemic index, which can cause blood sugar spikes. It is best to pair it with protein or fiber-rich foods like nuts, sprouts, or yogurt, as these can help temper the effect on blood sugar levels.

You can add puffed rice to your diet in several ways. Try making a savory snack like bhel puri by mixing it with chopped vegetables and spices, or add it to yogurt or salad for a satisfying crunch. It can also be used to make homemade energy bars with jaggery and nuts.

Not necessarily. Per gram, the calorie density of puffed rice is higher due to the absence of water. However, per volume (e.g., per cup), puffed rice has fewer calories than cooked rice. Whole grain varieties like brown rice offer more fiber and a broader range of nutrients than puffed rice.

For a simple recipe, try a spiced mix by lightly tossing puffed rice in a pan with a little oil, turmeric, and cumin seeds. For a sweet treat, you can melt jaggery and bind the puffed rice into quick, crunchy laddoos.

Yes, excessive consumption of puffed rice can lead to an over-reliance on a less nutrient-dense food. When consumed in large quantities, especially sweetened or salted versions, it can contribute to weight gain, high blood pressure, and blood sugar spikes.