Grains & cereals · Veg
Murmura calories & nutrition
मुरमुरा
Quick answer
Murmura, 1 cup (≈15 g): about 54 kcal, 1.1 g protein, 11.7 g carbs and 0.2 g fat. Per 100 g (puffed rice): 362 kcal and 7.5 g protein.
Murmura is very light and airy, so a big bowl weighs little. That makes it a popular snack base for bhel and chivda.
Nutrition per serving
Choose a serving size. Values are for puffed rice.
1 cup (≈15 g)
54kcal
1.1 g protein · 11.7 g carbs · 0.2 g fat
| Calories | 54 kcal |
|---|---|
| Protein | 1.1 g |
| Carbohydrates | 11.7 g |
| Fat | 0.2 g |
| Fibre | 0.4 g |
Nutrition per 100 g
For puffed rice.
| Calories | 362 kcal |
|---|---|
| Protein | 7.5 g |
| Carbohydrates | 77.7 g |
| Fat | 1.6 g |
| Fibre | 2.6 g |
| Calcium | 15 mg |
| Iron | 4.5 mg |
Is murmura good for your goals?
Weight loss
Murmura fits a weight-loss diet in measured portions (1 cup (≈15 g): about 54 kcal). Total daily calories matter more than any single food.
Muscle building
Not a significant protein source (2.1 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
- By weight it has the same calories as rice — it just takes up much more space.
- Bhel with onion, tomato, sprouts and chutney is a light snack; sev and fried chivda add a lot more.
- Add roasted chana or peanuts for some protein.
Murmura vs poha
| Nutrient | Murmura | Poha |
|---|---|---|
| Calories | 362 kcal | 354 kcal |
| Protein | 7.5 g | 7.4 g |
| Carbs | 77.7 g | 76.8 g |
| Fat | 1.6 g | 1.1 g |
| Fibre | 2.6 g | 3.5 g |
| Protein per 100 kcal | 2.1 g | 2.1 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Murmura, 1 cup (≈15 g): about 54 kcal, with 1.1 g protein, 11.7 g carbohydrate and 0.2 g fat.
Murmura, 1 bowl bhel (≈30 g murmura): about 109 kcal, with 2.2 g protein, 23.3 g carbohydrate and 0.5 g fat.
100 g of puffed rice has about 7.5 g protein and 362 kcal — roughly 2.1 g of protein per 100 kcal.
Murmura fits a weight-loss diet in measured portions (1 cup (≈15 g): about 54 kcal). Total daily calories matter more than any single food.
Not a significant protein source (2.1 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code A012 “Rice puffed”. Serving values are calculated from those figures; serving weights are typical household measures.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.
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