Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice
Whole food · Breakfast Cereals
Photo: Wikipedia
Malt-O-Meal Crispy Rice is a light, airy, and intensely crunchy puffed rice cereal with a subtle, toasty malt sweetness. Each golden grain delivers a satisfying, almost crackling texture that quickly softens in milk. Nutritionally, it's a high-carbohydrate, low-fat cereal that provides quick energy.
Calorie split: 6% protein · 91% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love it for its pure, nostalgic crunch and light, malty flavor that isn't overly sweet. It's a versatile base that can be eaten plain, mixed with other cereals, or used as a topping for yogurt and desserts.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood-sugar spikes, making it a less ideal choice for those managing diabetes or seeking sustained energy. To counteract this, pair it with a source of protein (like Greek yogurt or nuts) and healthy fat (like seeds) to slow digestion, and practice portion control by using it as a crunchy accent rather than the main bowl filler.
Key benefits
- Excellent source of quick-release carbohydrates for energy
- Very low in fat (1.12g per 100g)
- Light and easy to digest for most people
- Provides a satisfying crunch without heavy ingredients
- Fortified with vitamins and minerals in many commercial versions
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of making puffed rice was patented in 1904 and was once marketed as 'food shot from guns' due to the explosive popping method used.
Full nutrition (USDA data · scales with serving)
| Water | 3.4 g |
| Energy | 346 kcal |
| Energy | 1448 kj |
| Protein | 6.1 g |
| Total lipid (fat) | 1.1 g |
| Ash | 2.8 g |
| Carbohydrate, by difference | 86.4 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 7.8 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 27.3 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 121 mg |
| Potassium, K | 114 mg |
| Sodium, Na | 924 mg |
| Zinc, Zn | 11.3 mg |
| Copper, Cu | 0.24 mg |
| Vitamin C, total ascorbic acid | 18.2 mg |
| Thiamin | 1.1 mg |
| Riboflavin | 1.3 mg |
| Niacin | 15.1 mg |
| Vitamin B-6 | 1.5 mg |
| Folate, total | 1210 ug |
| Folic acid | 1206 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 2054 ug |
| Vitamin B-12 | 4.5 ug |
| Vitamin A, RAE | 455 ug |
| Vitamin A, IU | 1515 iu |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 121 iu |
| Vitamin D (D2 + D3) | 3.0 ug |
| Vitamin D3 (cholecalciferol) | 3.0 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| Fatty acids, total monounsaturated | 0.30 g |
| Fatty acids, total polyunsaturated | 0.34 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is this the same as Rice Krispies?
They are very similar products—both are puffed rice cereals. Malt-O-Meal Crispy Rice is a store-brand version, often sold in larger bags, and may have a slightly different grain size or malt flavor intensity compared to the Kellogg's brand.
Why does it get soggy so quickly in milk?
The puffing process creates a highly porous structure with lots of air pockets. Milk rapidly absorbs into these pockets, causing the cereal to lose its crunch and become soft within a few minutes.
Is it a good source of fiber?
No, it is very low in fiber, with only about 0.4g per 100g. For a fiber boost, consider mixing it with a high-fiber cereal like bran flakes or adding fruit.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.46 kcal/g · 7% calories from protein · 0.4 g fiber · 7.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 8.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.