Murmura Calories & Nutrition (मुरमुरा)

Murmura has 54 calories per 1 cup (360 kcal per 100 g)

Snacks Health Rating: 4/10 Best time: Evening snack
54 kcal

Murmura Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Murmura broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 cup standard 15 g 54 kcal 1.1 g 11.7 g 0.2 g
2 cups 30 g 108 kcal 2.2 g 23.4 g 0.4 g
100 g 100 g 360 kcal 7.3 g 78 g 1.3 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Murmura to your thali See the total calories of your whole meal.
Nutrition Facts — Murmura (per 1 cup)
Nutrient Per serving Per 100 g % DV*
Calories 54 kcal 360 kcal 3%
Protein 1.1 g 7.3 g 2%
Carbohydrates 11.7 g 78 g 4%
Fat 0.2 g 1.3 g 0%
Fiber 0.4 g 2.7 g 2%
Sugar 0.1 g 0.7 g 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 1.1 g · 8%
Carbs 11.7 g · 88%
Fat 0.2 g · 3%
Burn it off

Minutes of activity to burn 54 kcal (70 kg adult):

Brisk walking 12 min
Cycling 8 min
Running 6 min
Yoga 15 min

Is Murmura good for weight loss?

Best kept occasional

Murmura carries roughly 360 kcal per 100 g, which is on the very high side for an everyday Indian food. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Murmura good for muscle gain?

Mainly an energy food

Murmura provides about 7.3 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 2 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Murmura

Keep it to one serving and avoid extra butter, cheese or mayonnaise. Pair with a salad or fruit to balance the meal.

About Murmura

Light puffed rice used in bhel puri and as a low-calorie snack.

Frequently asked questions about Murmura

1 cup murmura (15 g) contains approximately 54 calories, along with 1.1 g protein, 11.7 g carbohydrates and 0.2 g fat.

1 cup murmura (15 g) mein lagbhag 54 calorie aur 1.1 g protein hota hai. Isme 11.7 g carbs aur 0.2 g fat bhi hota hai.

1 कप मुरमुरा (15 ग्राम) में लगभग 54 कैलोरी और 1.1 ग्राम प्रोटीन होता है। इसमें 11.7 ग्राम कार्बोहाइड्रेट और 0.2 ग्राम फैट भी होता है।

100 g of Murmura contains about 360 calories, 7.3 g protein, 78 g carbs and 1.3 g fat.

2 cups works out to roughly 108 calories and 2.2 g of protein in total.

Best kept occasional. Murmura carries roughly 360 kcal per 100 g, which is on the very high side for an everyday Indian food. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Murmura contains about 7.3 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Murmura provides roughly 78 g of carbohydrates and 0.7 g of sugar per 100 g. That is a fairly carb-heavy food, so smaller servings are sensible. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Murmura is best eaten at evening snack.

For a 70 kg adult, burning the roughly 54 calories in 1 cup murmura takes brisk walking for about 12 minutes, or cycling for about 8 minutes, or running for about 6 minutes, or yoga for about 15 minutes.

Compare Murmura with other foods

Murmura vs Dhokla Murmura vs Amla Chutney Murmura vs Chutney Sandwich Murmura vs Meetha Nimbu Achar Murmura vs Mixed Pickle

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.