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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Puffed rice is a low-fat, cholesterol-free grain that provides quick energy through its high carbohydrate content. While it is light and easily digestible, it is relatively low in fiber, so it is most nutritious when paired with protein or fiber-rich toppings like nuts, seeds, or fresh fruit.
Per 100g, puffed rice cereal contains approximately 381 calories and 84.5g of carbohydrates. It is a high-carbohydrate food with very little fat (1.1g) and a moderate protein content of about 6.7g.
Yes, pure puffed rice is naturally gluten-free and suitable for individuals with celiac disease or gluten sensitivity. However, some commercial brands may add malt flavoring derived from barley, so always check the label for gluten-containing additives.
No, puffed rice cereal is not keto-friendly. Because it is composed almost entirely of carbohydrates (84.5g per 100g) and has a high glycemic index, it can cause blood sugar spikes and disrupt ketosis.
Most puffed rice cereals are vegan as they are made simply from rice and air. However, some brands may use sugar processed with bone char or add animal-derived Vitamin D3, so strict vegans should verify the specific brand's ingredients.
Diabetics should consume puffed rice cereal in moderation. It has a high glycemic index, meaning it can raise blood sugar levels quickly; pairing it with healthy fats or proteins can help slow down the absorption of glucose.
Puffed rice has a very mild, neutral, and slightly toasted flavor. Its main characteristic is its light, airy, and crisp texture, which allows it to easily take on the flavors of milk, sweeteners, or spices added to it.
Puffed Rice Cereal is a versatile ingredient found in cuisines around the world. With 381 calories per 100g and 6.7 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →Discover 2 recipes featuring puffed rice cereal with step-by-step instructions.
Browse recipes →Puffed rice is highly versatile; it is used to make marshmallow treats, added to chocolate for crunch, or used in savory snacks like Indian Bhel Puri. It can also serve as a lightweight, gluten-free alternative to breadcrumbs for coating certain foods.
Store puffed rice in an airtight container in a cool, dry pantry. Exposure to humidity will cause the cereal to become stale and chewy, but when sealed properly, it can last for 6 to 12 months.
If the cereal becomes soft or stale, you can restore its crunch by toasting it in a dry pan over low heat for 2-3 minutes. Alternatively, spread it on a baking sheet and warm it in an oven at 300°F (150°C) for about 5 minutes.
