Amla Chutney vs Murmura

Per 100 g, Amla Chutney has 40 kcal and 1.3 g protein, while Murmura has 360 kcal and 7.3 g protein.

Amla Chutney

40
kcal per 100 g
1.3 g protein

Murmura

360
kcal per 100 g
7.3 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Amla Chutney Murmura Difference
Calories Fewer calories for the same weight 40 kcal better 360 kcal 89%
Protein More protein helps with fullness and muscle 1.3 g 7.3 g better 82%
Carbs Lower carbs suits low-carb and diabetic diets 8.7 g better 78 g 89%
Fat Lower fat means lower calorie density 0.7 g better 1.3 g 46%
Fiber More fibre improves fullness and digestion 4.7 g better 2.7 g 43%
Sugar Less sugar means a gentler blood-sugar response 0 g better 0.7 g 100%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Amla Chutney

Amla Chutney is the lighter choice at 40 kcal per 100 g against 360 for Murmura — about 89% fewer calories for the same weight on your plate. That does not make Murmura a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Murmura

Murmura is the stronger protein source, with 7.3 g per 100 g against 1.3 g for Amla Chutney. To match that from Amla Chutney you would have to eat roughly 5.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Amla Chutney is more efficient per calorie (3.3 g of protein per 100 kcal against 2 g), so it is the better pick if you are also holding calories down.

Amla Chutney vs Murmura — common questions

Murmura has more calories — about 360 kcal per 100 g compared with 40 kcal for Amla Chutney.

Murmura has more protein — 7.3 g per 100 g against 1.3 g for Amla Chutney.

Amla Chutney is the lighter choice at 40 kcal per 100 g against 360 for Murmura — about 89% fewer calories for the same weight on your plate. That does not make Murmura a bad food; it means the portion has to be smaller to fit the same calorie budget.

Murmura is the stronger protein source, with 7.3 g per 100 g against 1.3 g for Amla Chutney. To match that from Amla Chutney you would have to eat roughly 5.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Amla Chutney is more efficient per calorie (3.3 g of protein per 100 kcal against 2 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 400 kcal and 8.6 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Amla Chutney has the edge, mainly on calorie density. Per 100 g, Amla Chutney has 40 kcal and 1.3 g protein, while Murmura has 360 kcal and 7.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Amla Chutney nutrition & serving sizes
Full Murmura nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.