Puffed Whole Brown Rice Cereal
Quick answer
A medium portion of Puffed Whole Brown Rice Cereal (30 g) contains 108 kcal, with 22.3 g of net carbohydrates and 2.2 g of protein. Its glycemic index is 80 (High) for how fast it raises blood sugar, while its glycemic load per portion is 17.8 (Medium) for its actual effect.
- Carbs23.4 g85.6%
- Protein2.2 g8.2%
- Fat0.8 g6.2%
- Fibre1.1 g
Percentages of total energy (calories)
Puffed rice is one of the foods most associated with dieting, sold as light breakfast cereal or crunchy rice cakes. The appeal is that a portion feels like a lot of food while the calories are fairly low and there is almost no fat. But the heat of extrusion and puffing turns brown rice starch into a form that breaks down very quickly. The body digests it fast and glucose reaches the blood within a short time, which can lead to an energy dip and sugar cravings soon afterwards if the meal is not balanced.
💡 Smart Nutritional Guidance
Consumption advice
Do not rely on it as a meal on its own. Keep the portion moderate (25–30g) and treat it as a crunchy base for protein-rich toppings such as boiled egg, avocado or white cheese.
Best preparation methods
Avoid versions with added sugar or caramel flavouring, and choose plain puffed brown rice with nothing more than a pinch of salt.
Important Nutritional Note
European food safety authorities advise variety and not giving young children puffed rice products every day, because the rice plant takes up more naturally occurring inorganic arsenic from soil and water than other cereals.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 360 kcal | 108 kcal |
| Protein | 7.5 g | 2.2 g |
| Carbohydrate | 78 g | 23.4 g |
| Available carbohydrate | 74.2 g | 22.3 g |
| Fat | 2.5 g | 0.8 g |
| Dietary fibre | 3.8 g | 1.1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Grains & starches with a glycemic index (61), it ranks 61 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Puffed Whole Brown Rice Cereal good for weight loss?
It can be included in moderation: it contains 3.8 g of fibre per 100 g, which supports fullness, and a 30 g portion gives 108 kcal.
How does Puffed Whole Brown Rice Cereal affect blood sugar?
Its glycemic index is 80 (High), a clinically reviewed estimate rather than a laboratory measurement. A typical 30 g portion has a glycemic load of 17.8 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Puffed Whole Brown Rice Cereal?
A typical 30 g portion of Puffed Whole Brown Rice Cereal provides about 108 kcal, 2.2 g protein, 23.4 g carbohydrate, 0.8 g fat and 1.1 g fibre.
What is the glycemic index of puffed brown rice cereal?
About 80, which is high. People with diabetes should eat it cautiously and in small portions, always with fibre and protein to slow the rise in blood sugar.
Read also
- HbA1c & Insulin Resistance: Comprehensive Clinical GuideArticle
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.