Nutrition facts · Grains, bread and pasta
Calories in Puffed rice
Puffed rice has 402 calories per 100 g, and a 1 cup serving (14 g) has 56 calories. Almost all of those calories come from carbohydrates, with 89.8 g of carbs per 100 g, very little fat, and a modest amount of protein.
Calories come from: Carbs 92% · Fat 1% · Protein 7%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 402 kcal | 6.3 g | 89.8 g | 0.5 g |
| 1 cup | 14 g | 56 kcal | 0.9 g | 12.6 g | 0.1 g |
| 0.5 oz | 14.2 g | 57 kcal | 0.9 g | 12.8 g | 0.1 g |
Full nutrition (Per 100 g)
| Calories | 402 kcal |
|---|---|
| Protein | 6.3 g |
| Carbohydrates | 89.8 g |
| Fiber | 1.7 g |
| Fat | 0.5 g |
| of which saturated | 0.1 g |
| Sodium | 3 mg |
What changes the calories
- Because puffed rice is so light and airy, the calories per cup depend heavily on how tightly the cup is packed and whether the pieces are crushed.
- Sweetened or flavored versions, such as honey- or chocolate-coated puffed rice, have more calories than plain puffed rice because of the added sugar and fat.
- Recipes like rice crispy treats or puffed rice bars add butter, marshmallow, syrup or nut butter, which add more calories than the rice itself.
- Milk, yogurt, fruit or sweeteners added to a bowl of puffed rice add their own calories on top of the cereal.
Tips for logging it accurately
- Weigh puffed rice on a kitchen scale rather than relying on cup measures, since its volume varies a lot with how it settles.
- Log plain puffed rice separately from what you add to it, such as milk, honey or fruit, so each part is counted.
- In BerryFit, snap a photo of your bowl or bar, then adjust the portion to the weight you measured for a more accurate entry.
Log Puffed rice in seconds
Snap a photo of your meal or search for Puffed rice in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of puffed rice?
A 1 cup serving of puffed rice (14 g) has 56 calories. Packing the cup more tightly or crushing the pieces will fit more rice and more calories.
Is puffed rice high in protein?
Not especially. Puffed rice has 6.3 g of protein per 100 g, and a 1 cup serving has 0.9 g, so most of its calories come from carbs.
Why does puffed rice have so many calories per 100 g?
Puffing removes water, leaving a dry, concentrated grain at 402 calories per 100 g. Because it is so light, though, 100 g is a very large volume, and a typical cup weighs only 14 g.
How does puffed rice compare to air-popped popcorn?
Per 100 g, puffed rice has 402 calories and air-popped popcorn has 382 calories, so they are fairly similar. Both are light and airy, so weighing them gives the most reliable count.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Cereals ready-to-eat, rice, puffed, fortified, FDC ID 173912); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
