Puffed Rice

Botanical Information

Botanical Name: Oryza sativa

Puffed rice is a processed form of rice that is made by expanding or puffing rice grains under high heat and pressure. It is commonly used as a snack or ingredient in various culinary preparations.

Nutritional Information

Here is the approximate nutritional composition of 100 grams of puffed rice:

Calories: 402 kcal

Carbohydrates: 90 grams

Protein: 7 grams

Fat: 0.5 grams

Fiber: 2 grams

Sugar: 0 grams


The term “puffed rice” refers to rice grains that have been expanded by heating them in a process called puffing. The etymology of “puffed rice” is straightforward and descriptive, as it simply refers to rice that has been puffed or inflated.

The word “puffed” indicates the action of expanding or inflating, while “rice” refers to the grain itself. It is a popular snack and ingredient in various cuisines around the world, known for its light and crispy texture.

Puffed rice, also known as murmura or muri, has a long history and is believed to have originated in India and neighboring regions. The exact origin of puffed rice is difficult to trace, as it has been consumed for centuries and has become a staple in many cultures.

Heating rice kernels make puffed rice under high pressure. When heated, the moisture inside the rice turns into steam, causing the rice to expand and form a light and crispy texture.

In India, puffed rice has been traditionally used in various culinary preparations and snacks. It is a popular ingredient in street food, such as bhel puri and jhalmuri, where it is combined with spices, chutneys, and vegetables to create a flavorful and crunchy snack. Puffed rice is also used in sweet dishes like rice crispy treats and chikki (a type of sweet bar).

The process of making puffed rice has evolved over time. Traditionally, it was made by heating sand in a pan and then adding rice to it. The intense heat from the sand would cause the rice to puff up. However, this method has been replaced by modern techniques that use specialized machinery to produce puffed rice on a larger scale.

Puffed rice is not only popular in India but also in other parts of South Asia, Southeast Asia, and Africa. It is used in various regional dishes and snacks, reflecting the cultural diversity and culinary traditions of these regions.

Today, puffed rice is not only consumed as a snack but also used as an ingredient in breakfast cereals, granola bars, and other food products. Its light and airy texture, combined with its versatility, has made it a favorite ingredient in both traditional and modern cuisines.

  • Low in Calories: Puffed rice is a low-calorie snack, making it a suitable option for those who are watching their calorie intake. It can be a healthier alternative to fried snacks or sugary treats.
  • Source of Carbohydrates: Puffed rice is rich in carbohydrates, which are the body’s primary source of energy. Consuming puffed rice can provide a quick boost of energy, making it ideal for athletes or individuals engaged in physical activities.
  • Gluten-Free: Puffed rice is naturally gluten-free, making it suitable for individuals with gluten intolerance or those following a gluten-free diet.
  • Low in Fat: Puffed rice is generally low in fat, which can be beneficial for individuals aiming to maintain a healthy weight or reduce their fat intake.
  • Source of Fiber: Puffed rice contains dietary fiber, which aids in digestion and promotes bowel regularity. Including fiber-rich foods in your diet can help support a healthy digestive system.
  • Iron Content: Puffed rice contains a small amount of iron, which is an essential mineral involved in the production of red blood cells and oxygen transportation in the body.
  • Look for puffed rice that is fresh and crisp. Avoid stale or soft puffed rice, as it may not have the desired texture and taste.
  • Check for any signs of moisture or discoloration, as these can indicate poor quality or spoilage.
  • Choose organic or high-quality brands to ensure better taste and quality.
  • Puffed rice should be stored in an airtight container to maintain its crispness and prevent it from becoming stale.
  • Keep the container in a cool, dry place away from direct sunlight and moisture, as these can cause the puffed rice to lose its crunchiness.
  • Avoid exposing puffed rice to air for prolonged periods, as it can absorb moisture and become soft.
  • Properly stored puffed rice can last for several months, but it is best to consume it within a few weeks for the best taste and texture.

Puffed Rice Recipes


2 cups puffed rice

1 small onion, finely chopped

1 small tomato, finely chopped

1 small cucumber, finely chopped

1 small green chili, finely chopped (optional)

1 tablespoon chopped coriander leaves

1 tablespoon tamarind chutney

1 tablespoon mint chutney

1 teaspoon chaat masala

Salt to taste

Sev (crispy chickpea flour noodles) for garnish

Lemon wedges for serving


  • In a large mixing bowl, add the puffed rice.
  • Add chopped onions, tomatoes, cucumber, green chili (if using), and coriander leaves to the bowl.
  • Add tamarind chutney and mint chutney.
  • Sprinkle chaat masala and salt over the mixture.
  • Toss everything together gently, ensuring the chutneys are evenly coated.
  • Garnish with sev.
  • Serve the puffed rice bhel immediately, accompanied by lemon wedges for added tanginess.


4 cups puffed rice

1 cup roasted peanuts

1/2 cup jaggery (or sweetener of your choice)

1/4 cup honey or maple syrup

1/4 cup peanut butter

1 teaspoon vanilla extract

Pinch of salt


  • In a large mixing bowl, combine the puffed rice and roasted peanuts.
  • In a saucepan, melt the jaggery over low heat.
  • Once the jaggery has melted, add honey (or maple syrup), peanut butter, vanilla extract, and a pinch of salt.
  • Stir the mixture until well combined and smooth.
  • Pour the jaggery mixture over the puffed rice and peanuts.
  • Mix everything together until the puffed rice and peanuts are evenly coated.
  • Transfer the mixture to a greased baking dish or tray.
  • Press the mixture firmly into the dish using a spatula or the back of a spoon.
  • Allow the bars to cool and set them at room temperature for a few hours or in the refrigerator for a quicker setting.
  • Once the bars have hardened, cut them into desired shapes and sizes.
  • Store the puffed rice peanut bars in an airtight container.

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