Dhokla vs Murmura

Per 100 g, Dhokla has 135 kcal and 6 g protein, while Murmura has 360 kcal and 7.3 g protein.

Dhokla

135
kcal per 100 g
6 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 Dhokla Murmura Difference
Calories Fewer calories for the same weight 135 kcal better 360 kcal 63%
Protein More protein helps with fullness and muscle 6 g 7.3 g better 18%
Carbs Lower carbs suits low-carb and diabetic diets 20 g better 78 g 74%
Fat Lower fat means lower calorie density 3.5 g 1.3 g better 63%
Fiber More fibre improves fullness and digestion 2 g 2.7 g better 26%
Sugar Less sugar means a gentler blood-sugar response 3 g 0.7 g better 77%
"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?

Dhokla

Dhokla is the lighter choice at 135 kcal per 100 g against 360 for Murmura — about 63% 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 6 g for Dhokla. To match that from Dhokla you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Dhokla is more efficient per calorie (4.4 g of protein per 100 kcal against 2 g), so it is the better pick if you are also holding calories down.

Dhokla vs Murmura — common questions

Murmura has more calories — about 360 kcal per 100 g compared with 135 kcal for Dhokla.

Murmura has more protein — 7.3 g per 100 g against 6 g for Dhokla.

Dhokla is the lighter choice at 135 kcal per 100 g against 360 for Murmura — about 63% 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 6 g for Dhokla. To match that from Dhokla you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Dhokla is more efficient per calorie (4.4 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 495 kcal and 13.3 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 Dhokla has the edge, mainly on calorie density. Per 100 g, Dhokla has 135 kcal and 6 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 Dhokla 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.