Can Murukku be part of a balanced diet?

December 10, 2025 •

3 min read

While traditionally deep-fried, a single piece of murukku can contain approximately 60-100 calories, a figure that varies significantly depending on the recipe and size. This raises the question of how this beloved crispy treat can fit into a healthy, balanced diet.

Quick Summary

Murukku can be enjoyed within a balanced diet by focusing on moderation, portion control, and exploring healthier preparation methods like air-frying or baking, rather than deep-frying. Incorporating nutrient-rich flours like millets can also enhance its health profile.

Key Points

Moderation is Key: Enjoy murukku in small, controlled portions to manage calorie and fat intake.
Opt for Healthier Cooking: Choose air-frying or baking over traditional deep-frying to drastically reduce unhealthy fats.
Use Alternative Flours: Enhance nutritional value by replacing some rice flour with millets like ragi for added fiber, protein, and minerals.
Boost with Nutrients: Add seeds and spices like sesame, cumin, and pepper for extra minerals and flavor without compromising health.
Focus on Portion Control: Mindful eating is crucial to prevent overconsumption of this calorie-dense snack.
Consider Ingredient Quality: Using high-quality ingredients and fresh, healthy oils is essential, especially if frying.

Unpacking the Nutritional Profile of Traditional Murukku

Traditional murukku recipes typically involve deep-frying a dough made from refined flours like rice flour and urad dal flour. This process significantly increases the snack's calorie and fat content. According to nutritional data, deep-fried snacks are calorie-dense, often high in unhealthy fats, and contain excessive sodium. The deep-frying process itself can lead to the absorption of a large amount of oil, especially when the same oil is reused, potentially introducing harmful trans fats and increasing inflammation in the body. Therefore, while providing a quick energy boost from carbohydrates, the traditional method presents significant health drawbacks, especially for those managing weight or cholesterol.

The Health Hazards of Deep-Frying

Increases overall fat and calorie content.
Potential for harmful trans fats when oil is reused.
Raises bad cholesterol (LDL) levels.
Can contribute to weight gain if consumed frequently.

Healthier Alternatives for Murukku Preparation

Fortunately, it is possible to enjoy murukku without the unhealthy consequences of deep-frying. The key lies in changing the cooking method and enhancing the nutritional quality of the ingredients.

Air-Frying and Baking

Air-frying and baking offer excellent, low-oil alternatives to traditional frying. An air-fried murukku can achieve a similar crispy texture to its deep-fried counterpart with a fraction of the oil. This reduces the total fat and calorie count significantly. For instance, some air-fried recipes use less than a tablespoon of oil for a batch, compared to the cups needed for deep-frying. Baking is another viable option, resulting in a crispy snack that is much lower in fat.

Incorporating Nutrient-Rich Flours

Instead of relying solely on refined rice flour, substituting a portion with healthier, whole-grain flours can dramatically improve the nutritional value. Millets, such as ragi (finger millet) and jowar (sorghum), are excellent choices. They are naturally gluten-free and pack a punch of dietary fiber, protein, and essential minerals like calcium and iron.

Ragi Murukku: Finger millet flour boosts calcium content, vital for bone health.
Multi-Grain Murukku: Combining various flours like millets, whole wheat, and chickpea flour increases fiber and protein, which helps with satiety.
Oats Murukku: Adding oat flour introduces a different source of fiber, aiding digestion.

Comparison of Murukku Preparation Methods


Feature	Deep-Fried	Baked	Air-Fried
Oil Usage	Very High	Very Low	Minimal (brushed)
Fat Content	High	Low	Very Low
Calories	High	Low	Low
Texture	Very Crispy, Greasy	Crunchy, less greasy	Very Crispy, Dry Exterior
Satiety	Low (can cause quick sugar spikes)	High (when using whole grains)	High (when using whole grains)
Nutrient Loss	High (oxidation of fats)	Low	Low
Health Impact	Negative (risk of high cholesterol, weight gain)	Positive (better nutrient profile)	Positive (lowest fat, calories)

The Role of Moderation and Portion Control

Even with healthier modifications, murukku is best enjoyed in moderation. Like any snack, it should not replace nutrient-dense whole foods. Portion control is a simple yet powerful strategy to prevent overconsumption. Instead of eating handfuls from a large container, pre-portioning a small serving into a bowl can help you remain mindful of how much you are eating. Pairing your snack with a healthier option, such as a cup of herbal tea or a yogurt dip, can further balance the nutritional intake.

Conclusion

Can murukku be part of a balanced diet? The answer is a resounding yes, provided you are mindful of how it is prepared and how much you consume. By opting for healthier cooking methods like air-frying or baking and incorporating nutrient-rich flours like millets, you can transform this traditional delicacy from a high-fat indulgence into a more wholesome snack. A balanced diet isn't about eliminating favorite foods, but rather about making smarter choices and practicing moderation. This approach allows you to savor the rich flavors and satisfying crunch of murukku while staying committed to your health and wellness goals. For more insights into air frying, Healthline provides a comprehensive guide on its nutritional benefits.

Frequently Asked Questions

Traditional deep-fried murukku is calorie-dense and high in fat, making it less ideal for weight loss. However, healthier versions made by air-frying or baking, and using millet flour, can be enjoyed in small, controlled portions as part of a weight-conscious diet.

For frying, choose heart-healthy oils with high smoke points. However, the healthiest option is to avoid deep-frying altogether by baking or air-frying, which requires very little to no oil.

To reduce fat, use an air fryer or oven instead of a deep fryer. If you must fry, use fresh oil and drain the murukkus on tissue paper after cooking to absorb excess oil.

Yes, millet-based murukkus are nutritionally superior. Millets like ragi and jowar add more fiber, protein, and minerals, making the snack more wholesome and beneficial for digestion and blood sugar levels.

Deep-fried murukku should be limited due to its high glycemic index. Millet-based murukkus, however, have a lower glycemic index and can be included in a diabetic-friendly diet in strict moderation.

To balance the snack, pair a small portion of murukku with a healthier food item. Options include a small mixed salad, a vegetable stick, a portion of fruit, or a small bowl of yogurt.

Ensure the murukkus have cooled completely before storing them in an airtight container at room temperature. This will prevent moisture from softening them and keep them crunchy for up to two weeks.

Homemade murukku gives you control over the ingredients and cooking method. You can choose healthier flours, fresh oil, and opt for baking or air-frying. Store-bought versions often contain processed ingredients, high sodium, and unhealthy fats.