Puffed rice, also known as murmura or kurmura, is a type of puffed grain made from rice. It is popular in many parts of the world, particularly in India, where it is often eaten as a snack or used as a cereal. Puffed rice is made by heating rice kernels under high pressure until they puff up and become light and airy. It has a slightly sweet, nutty flavor and a crunchy texture.
So, what is the nutritional value of puffed rice per 100g, and is it healthy for you? Let’s take a closer look.
Nutritional Value of Puffed Rice per 100g
According to the United States Department of Agriculture (USDA), the nutritional value of puffed rice per 100g is as follows:
- Calories: 356
- Protein: 7.5g
- Fat: 1.2g
- Carbohydrates: 78g
- Fiber: 1.3g
- Sugars: 0.5g
- Calcium: 31mg
- Iron: 1.4mg
- Potassium: 193mg
- Sodium: 3mg
As you can see, puffed rice is a relatively low-calorie food. It is also relatively low in fat and protein, with most of its calories coming from carbohydrates. Puffed rice is a good source of fiber and contains small amounts of several essential nutrients, including calcium, iron, potassium, and sodium.
Is Puffed Rice per 100g Healthy for You?
Now, let’s consider whether puffed rice is healthy for you. Overall, puffed rice can be a healthy choice as part of a balanced diet. Here are a few reasons why:
- Puffed rice is low in calories and fat: As mentioned, puffed rice is a low-calorie food that is relatively low in fat. This can be beneficial for those trying to manage their weight or maintain a healthy weight.
- Puffed rice is a good source of fiber: Puffed rice is a good source of dietary fiber, which is important for maintaining a healthy digestive system and helping to prevent constipation.
- Puffed rice is a good source of essential nutrients: As mentioned, puffed rice contains small amounts of several essential nutrients, including calcium, iron, potassium, and sodium. These nutrients are important for maintaining overall health and well-being.
However, it’s important to keep in mind that puffed rice is primarily made up of carbohydrates, and like all carbohydrates, it can contribute to weight gain if consumed in excess. It’s also important to note that puffed rice is often eaten as a snack food, and it is often flavored with salt or sugar, which can add extra calories and contribute to an unhealthy diet.
In conclusion, puffed rice per 100g is a low-calorie, low-fat food that is a good source of fiber and essential nutrients. As part of a balanced diet, it can be a healthy choice. However, it is important to be mindful of portion sizes and to choose unflavored varieties to avoid excess calories and added sugars or salt.