Is rice puffed good for weight loss and diabetes?

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

Nutrient	Per 100 g
Energy	362 kcal
Protein	7.5 g
Carbohydrate	77.7 g
Fibre	2.6 g
Sugars	0.6 g
Fat	1.6 g
Magnesium	64.6 mg
Iron	4.5 mg
Zinc	1.4 mg

Where its calories come from

Protein 8%
Carbohydrate 87%
Fat 4%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of rice puffed?

About 54 kcal for one katori (15 g dry), and about 108 kcal if you have two.

One serving, against your day

One serving (15 g) fills less than 5% of an adult woman's daily need for every nutrient measured here. The largest share is magnesium, at 2.6% (9.7 mg).

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code A012. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is rice puffed good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

54 kcal in a 15 g serving, without much fibre or protein to fill you up.

PCOS and PCOD

Eat in moderation

About 11.7 g of carbohydrate in a 15 g serving, so watch the portion.

Diabetes

Eat in moderation

About 11.7 g of carbohydrate in a 15 g serving, so watch the portion.

Menopause

Fine as part of a meal

Not a standout for calcium or protein in a 15 g serving, but fine as part of a meal.

Weight lossEat in moderation54 kcal in a 15 g serving, without much fibre or protein to fill you up.

PCOS and diabetesEat in moderationAbout 11.7 g of carbohydrate in a 15 g serving, so watch the portion.

MenopauseFine as part of a mealNot a standout for calcium or protein in a 15 g serving, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Muri; Bengali: Muri; Gujarati: Mamra; Hindi: Muramure; Kannada: Kalle Puri; Kashmiri: Tomul; Malayalam: Pori; Marathi: Chirmure; Odia: Mudhi; Punjabi: Phulian; Tamil: Pori; Telugu: Maramaralu; Urdu: Murmure.

Amaranth seed (Ramdana)Brown rice Bajra Little millet (Samai, Kutki)Oats (Jai)Dalia (broken wheat)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibre protein calorie glycemic index