Puffed rice or murmura, kurmura, or lai is a common food in Indian homes and street foods. Whether being used to make a crispy bhel puri, a plain snack with peanuts, or being included as an offering at the temple, puffed rice is deeply rooted in culture and nutrition. Yet beyond its cultural beauty, this airy, light food provides an array of health benefits.

In this article, we will discuss 10 health advantages of consuming puffed rice, how it can fit into your daily food plan, and why it remains among the world’s favorite rice-based foods. We will also briefly discuss its caloric content, sourcing from some of best Basmati rice exporters in India such as Shri Lal Mahal, and how you can make the most of it in a healthy lifestyle.

1. Low in Calories

One of the most fundamental reasons puffed rice is a favorite among health-conscious people is that it is low in calories. When calorie watching, every calorie matters.

Calories in 100 g rice (raw) vary between 350–370 kcal.
Calories in 100 g of puffed rice reduces drastically to around 90–100 kcal, which is a considerably lighter option.

Puffed rice is an ideal choice if you’re looking to lose or control weight without compromising on snacking. It keeps you full and satisfied but without taking in a high number of calories.

2. High in Carbohydrates for Ready Energy

Carbohydrates play a key role in giving energy, and puffed rice provides this in easily digestible form. It serves as ready energy, particularly after exercise or on an energy-intensive day.

Athletes and children can benefit from puffed rice as a post-exercise snack, providing enough fuel without being heavy on the stomach.

3. Light and Easy to Digest

Puffed rice is light on the digestive system. It doesn’t contain complex fats or heavy fiber that slows down digestion. This makes it an ideal food for individuals recovering from illness or those with sensitive stomachs.

It’s usually added to fasting or detox diets due to how gentle it is on the digestive system.

4. Gluten-Free and Allergen-Friendly

As more people go on gluten-free diets, puffed rice is a good alternative as it is safe and works well. It is naturally gluten-free, so it’s perfect for individuals with Celiac disease, gluten intolerance, or wheat allergy.

It may be a useful ingredient in gluten-free dishes such as puffed rice cakes, breakfast cereals, or snack bars.

5. Aids Heart Health

Puffed rice is low in fat and sodium, both of which are the greatest contributors to cardiovascular disease. Adding it to your diet can lower blood pressure risk, levels of bad cholesterol, and complications related to the heart.

Moreover, combined with fresh vegetables, herbs, and a squeeze of lemon (as in bhel puri), puffed rice is an excellent, heart-healthy, high-fiber meal.

6. Aids Weight Management

Due to its low-calorie and high-volume property, puffed rice provides a feeling of fullness in a very short while. This may decrease total calorie intake and aid in weight management or weight loss over time.

Include protein-based foods such as roasted chickpeas, boiled eggs, or tofu in puffed rice snacks to balance them and make them fit for weight loss diets.

7. Detoxifies

Puffed rice is usually taken with jaggery and raw vegetables, both of which possess cleansing properties. Being a light and watery food, it assists the body’s detoxification process naturally.

Most traditional Ayurvedic diets incorporate puffed rice in meals following cleanse to balance digestion and eliminate toxins.

8. Inexpensive and Available

Perhaps one of the largest benefits of puffed rice is how inexpensive it is. It is available throughout rural and urban India and thus can be considered a common food throughout all socioeconomic levels.

Gratitude to India’s leading rice exporters such as Shri Lal Mahal, puffed rice is now easily accessible in international markets as well. The rice used to make puffed rice is of high quality, with exporters ensuring the nutrients are maintained.

9. Flexible for Cooking

Puffed rice can be consumed in a variety of manners—sweet, spicy, dry-roasted, or milk-mixed. It can be converted into snacks, sweets, and even meal substitutes.

Popular items are:

Bhel Puri – Street food staple.
Puffed Rice Ladoo – Sweet dessert consisting of jaggery.
Chivda Mix – Spicy dry mixture with nuts and seeds.
Breakfast Cereal – Puffed rice with milk or yogurt and fruits.

Its universal appeal makes it easy to accommodate changing diets and culinary trends while keeping its roots intact.

10. Supported by Sustainable Farming and Exporting Practices

When you select puffed rice produced from high-quality grains, you’re promoting sustainable agriculture and fair trade. Brands such as Shri Lal Mahal, India’s top rice export company, are recognized for their ethical sourcing, rigorous quality checks, and sustainable operations.

Not only is this way of doing business a guarantee that you’re getting high-quality puffed rice, but it is also helping farmers and communities engaged in the value chain for rice.

Nutritional Profile of Puffed Rice

Here’s a glimpse of the approximate nutritional content of 100 grams of puffed rice:

Nutrient Value

Calories= 90–100 kcal

Carbohydrates= 77–80 g

Protein= 1.5–2 g

Fat= < 0.5 g

Fiber= 0.2–0.3 g

Iron= 3–4 mg

Sodium= < 2 mg

Note: Nutritional values may vary slightly depending on the rice variety and processing process.

Why Choose Shri Lal Mahal?

Shri Lal Mahal is a name that goes hand in hand with high-quality rice exports. The company was founded in 1907 and is a pioneering rice exporter in India with an international reputation for excellence and consistency. Their Basmati rice varieties, in particular, are employed in puffed rice manufacturing and possess excellent texture and flavor.

By opting for puffed rice that comes from companies such as Shri Lal Mahal, you are promising the best nutrition, hygiene, and sustainability. Whether you’re in India, the United States, Europe, or the Middle East, Shri Lal Mahal rice products can be accessed through a solid international network of distributors.

Final Thoughts

Puffed rice is more than an ordinary snack—it’s a superfood that is healthy, versatile, and affordable. With low calorie, high energy, and digestiveness, it promotes general well-being. As demand increases for healthier snacking options, puffed rice stands out as a nutritional and cultural champion.

Whether you’re keeping an eye on your weight, maintaining a gluten-free diet, or just need something quick and nutritious to munch on, puffed rice is the perfect solution. And when obtained from reliable rice exporters in India such as Shri Lal Mahal, you have the additional guarantee of quality and genuineness.

Praveen Mathur

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