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Oil-Free Popped Corn and Rice Mix Calories
Oil-free, light grain snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 cup (double) of Oil-Free Popped Corn and Rice Mix (28 g) has 106 calories. That works out to 380 calories per 100 g. It contains 23.5 g of carbs, 2.3 g of protein, 0.5 g of fat and 1.3 g of fiber. Its 0.3 mg of Manganese covers 13% of the Daily Value. Its glycemic index is 78 (high), so it raises blood sugar quickly.
Oil-Free Popped Corn and Rice Mix Nutrition Facts
Selected: 2 cup (double) · 28 g
106
KCAL / 28G
Carbs
23.5g
· 9% DV
Protein
2.3g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 9% · Fat 4%
Oil-Free Popped Corn and Rice Mix nutrition facts table · 2 cup (double) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.96 mg | 0% |
| Total carbohydrate | 23.5 g | 9% |
| Fiber | 1.3 g | 5% |
| Protein | 2.3 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Cups of Oil-Free Popped Corn and Rice Mix?
| Serving | Amount | Calories |
|---|---|---|
| 2 cup (double) | 28 g | 106 kcal |
| 1 cup (mini) | 14 g | 53 kcal |
| 1 pack (mini) | 25 g | 95 kcal |
| 1 serving (small) | 30 g | 114 kcal |
| 3 cup (triple) | 42 g | 160 kcal |
| 1 serving (medium) | 45 g | 171 kcal |
| 1 serving (large) | 60 g | 228 kcal |
| 100 g | 100 g | 380 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Oil-Free Popped Corn and Rice Mix
Is oil-free popped corn and rice mix healthy?
Oil-free popped corn and rice mix can be a convenient crunchy snack, but oil-free does not automatically mean nutritious. Packaged versions are processed grain snacks, and added sugar, salt, or flavorings can change their overall quality.
How do you make oil-free popped corn and rice mix at home?
Make oil-free popped corn and rice mix by air-popping corn and combining it with ready-to-eat puffed rice. Add dry seasonings just before serving so they coat the mix without introducing moisture that can make it lose its crunch.
What is in oil-free popped corn and rice mix?
Oil-free popped corn and rice mix combines popped corn with rice, but the exact rice form and any added seasonings vary by product. Check the ingredient list if you need to know whether a particular mix includes sweeteners or flavorings.
How do you keep oil-free popped corn and rice mix crunchy?
Keep oil-free popped corn and rice mix crunchy by storing it in a tightly sealed, dry container at room temperature. Moisture quickly softens both the corn and rice, so close the package promptly after opening and avoid refrigerating it.
How can you season oil-free popped corn and rice mix without adding oil?
Season oil-free popped corn and rice mix with dry spices such as smoked paprika, chili powder, or dried herbs. Toss it well in a bowl; adding liquid seasonings can make the pieces damp, so use them sparingly or serve them on the side.
Is oil-free popped corn and rice mix different from regular popcorn?
Yes. Oil-free popped corn and rice mix contains rice as well as popped corn, so it has a different blend of textures from regular popcorn. The rice may be puffed or otherwise prepared, depending on the product.
Can you microwave oil-free popped corn and rice mix?
You usually do not need to microwave oil-free popped corn and rice mix because it is ready to eat. Heating can make it unevenly warm or stale, and the smaller rice pieces may scorch; serve it as packaged instead.
What can you eat with oil-free popped corn and rice mix?
Oil-free popped corn and rice mix works as a standalone snack or alongside fresh fruit, cut vegetables, or a dip. For a more substantial snack, pair it with a protein-containing food such as yogurt rather than relying on the mix alone.
Does oil-free popped corn and rice mix help with weight loss?
Oil-free popped corn and rice mix does not cause weight loss by itself. Its crunchy texture can make it easy to keep eating, so serving some in a bowl instead of snacking from a large bag can help you keep track of your portion.
Can people with diabetes eat oil-free popped corn and rice mix?
People with diabetes can include oil-free popped corn and rice mix if it fits their meal plan, but the mix is largely made from grains and can affect blood glucose. Added sweeteners also matter; anyone adjusting diabetes medication should seek personalized advice from their clinician.
Oil-Free Popped Corn and Rice Mix Vitamins & Minerals
Vitamins
B3
0.87mg · 5% DV
B1
0.06mg · 5% DV
B6
0.07mg · 4% DV
B5
0.15mg · 3% DV
Minerals
Manganese
0.29mg · 13% DV
Phosphorus
67mg · 10% DV
Selenium
3.92µg · 7% DV
Copper
0.06mg · 7% DV
Potassium ⭐
51mg · 2% DV
Sodium
1.96mg · 0% DV
Oil-Free Popped Corn and Rice Mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Popped Corn and Rice Mix
To burn the 106 calories in 2 cup (double) (28 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Oil-Free Popped Corn and Rice Mix?
Oil-free popped corn and rice mix brings together popcorn and puffed rice for a dry, crisp snack. It has a mild, lightly toasted taste, with the familiar crunch of corn balanced by the more delicate texture of puffed rice. It is a simple combination rather than a dish tied to one particular regional tradition.
Enjoy it by the handful as a snack, or add it to a homemade trail mix with nuts and dried fruit. Its energy comes mostly from carbohydrates, while the fat content is low at 1.9 g per 100 g. Pairing it with yogurt or another protein-rich food can make a more filling snack.
How Nutritious Is Oil-Free Popped Corn and Rice Mix?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Oil-Free Popped Corn and Rice Mix Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Oil-Free Popped Corn and Rice Mix Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Popped Corn and Rice Mix Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oil-Free Popped Corn and Rice Mix Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.