Murukku Calories & Nutrition (मुरुक्कू)

Murukku has 119 calories per 1 piece (595 kcal per 100 g)

Snacks Health Rating: 3/10 Best time: Evening snack
119 kcal

Murukku Calories by Serving Size

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

Serving Weight Calories Protein Carbs Fat
1 piece standard 20 g 119 kcal 1.1 g 6.7 g 9.6 g
2 pieces 40 g 238 kcal 2.2 g 13.4 g 19.2 g
3 pieces 60 g 357 kcal 3.3 g 20.1 g 28.8 g
100 g 100 g 595 kcal 5.5 g 33.5 g 48 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Murukku to your thali See the total calories of your whole meal.
Nutrition Facts — Murukku (per 1 piece)
Nutrient Per serving Per 100 g % DV*
Calories 119 kcal 595 kcal 6%
Protein 1.1 g 5.5 g 2%
Carbohydrates 6.7 g 33.5 g 2%
Fat 9.6 g 48 g 15%
Fiber 0.4 g 2 g 2%
Sugar 0 g 0 g 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 1.1 g · 4%
Carbs 6.7 g · 23%
Fat 9.6 g · 73%
Burn it off

Minutes of activity to burn 119 kcal (70 kg adult):

Brisk walking 25 min
Cycling 17 min
Running 13 min
Yoga 34 min

Is Murukku good for weight loss?

Best kept occasional

Murukku carries roughly 595 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 Murukku good for muscle gain?

Mainly an energy food

Murukku provides about 5.5 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 0.9 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 Murukku

This is fried, so keep it to a small portion and an occasional treat. Keep it to one serving and avoid extra butter, cheese or mayonnaise. Pair with a salad or fruit to balance the meal.

About Murukku

A crunchy spiral snack of rice and urad flour, deep-fried until golden.

Frequently asked questions about Murukku

1 piece murukku (20 g) contains approximately 119 calories, along with 1.1 g protein, 6.7 g carbohydrates and 9.6 g fat.

1 piece murukku (20 g) mein lagbhag 119 calorie aur 1.1 g protein hota hai. Isme 6.7 g carbs aur 9.6 g fat bhi hota hai.

1 पीस मुरुक्कू (20 ग्राम) में लगभग 119 कैलोरी और 1.1 ग्राम प्रोटीन होता है। इसमें 6.7 ग्राम कार्बोहाइड्रेट और 9.6 ग्राम फैट भी होता है।

100 g of Murukku contains about 595 calories, 5.5 g protein, 33.5 g carbs and 48 g fat.

2 pieces works out to roughly 238 calories and 2.2 g of protein in total.

Best kept occasional. Murukku carries roughly 595 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.

Murukku contains about 5.5 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.

Murukku provides roughly 33.5 g of carbohydrates and 0 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. 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.

Murukku is best eaten at evening snack.

For a 70 kg adult, burning the roughly 119 calories in 1 piece murukku takes brisk walking for about 25 minutes, or cycling for about 17 minutes, or running for about 13 minutes, or yoga for about 34 minutes.

Compare Murukku with other foods

Murukku vs Dhokla Murukku vs Amla Chutney Murukku vs Baked Potato Murukku vs Cheese Chilli Sandwich Murukku vs Cheese Tomato Sandwich

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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.