Does Murmura Contain Fat? A Deep Dive into Puffed Rice Nutrition

December 16, 2025 •

3 min read

Plain, unflavored murmura contains a negligible amount of fat, with reports indicating it has less than 1 gram of total fat per 100-gram serving. For those asking, 'Does murmura contain fat?', the answer is yes, but only in trace amounts before other ingredients are added.

Quick Summary

Plain puffed rice (murmura) is naturally very low in fat, but the final fat content depends heavily on how it is prepared and what additional ingredients are used.

Key Points

Fat Content: Plain murmura contains a negligible amount of fat, typically less than 1 gram per 100g.
Health depends on preparation: The overall fat content of a murmura-based dish increases significantly when prepared with oil or fatty ingredients, as in chivda or bhel puri.
Healthy pairings: To keep murmura healthy, combine it with fresh vegetables, sprouts, and dry-roasted nuts rather than fried components.
Carbohydrate-rich: Murmura is primarily a carbohydrate source, providing quick energy, but is low in fiber and other micronutrients.
Weight management: Due to its low calorie and fat content when plain, murmura can be a suitable snack for weight loss when eaten in moderation.
High glycemic index: The high glycemic index of murmura means it can cause blood sugar spikes, which is a key consideration for individuals with diabetes.

Unpacking the Nutritional Profile of Plain Murmura

At its core, murmura, or puffed rice, is a naturally low-fat food. The puffing process, which involves heating rice grains with steam and pressure, does not require added fats. This results in a light, airy, and crispy product with a minimal fat content. For example, a 100-gram serving of plain puffed rice typically contains just 0.5 grams of fat. This makes it an attractive option for those watching their fat intake and a healthy base for various snacks.

However, it's crucial to understand that murmura is primarily a source of simple carbohydrates, which provide quick energy but can also cause rapid blood sugar spikes. While it is gluten-free and easy to digest, plain murmura also contains very little dietary fiber or other significant micronutrients. Its nutritional value is therefore highly dependent on what it's paired with.

The Nuances of Fat Content and Preparation

Where murmura's fat content can change dramatically is in its preparation. Many popular dishes that use puffed rice, such as bhel puri or savory mixes (chivda), involve ingredients that significantly increase the overall fat and calorie count. Frying the murmura or adding high-fat components can quickly turn a low-fat snack into a much less healthy option. The final health profile of a murmura-based dish is a sum of all its parts.

Healthy additions: To keep murmura healthy and low-fat, add fresh, low-calorie ingredients. Consider:
- Finely chopped vegetables like tomatoes, cucumbers, and onions.
- Sprouted lentils for added protein and fiber.
- A squeeze of fresh lemon juice and a sprinkle of chaat masala.
- Dry-roasted nuts or seeds for healthy fats and extra protein.
Less healthy additions: To maintain a low-fat diet, it is best to avoid or minimize the following:
- Deep-fried components like sev or boondi.
- Pre-packaged, flavored murmura mixes that contain significant added oils, salts, or sugars.
- Excessive use of sweet or savory chutneys that may contain high amounts of sugar and fat.

Comparing Murmura to Other Snacks

To illustrate murmura's low-fat profile, here is a comparison with other common snack options per 100-gram serving (approximate values):


Snack Type	Total Fat (grams)	Calories (approx.)	Primary Nutrient	Notes
Plain Murmura	0.5 g	402	Carbohydrates	Naturally low-fat, high glycemic index
Potato Chips	35 g	536	Carbohydrates, Fat	High in unhealthy fats and sodium
Peanuts (roasted, salted)	49 g	567	Fat, Protein	High in healthy fats, also high in calories
Makhana (Foxnuts)	<1 g	347	Carbohydrates, Protein	A low-calorie, healthy alternative
Pretzels	3 g	390	Carbohydrates	Low-fat, but can be high in sodium

This comparison highlights how plain murmura is a healthier, low-fat alternative to many processed snacks. The key is to control what you add to it to maintain this nutritional advantage.

The Ayurvedic Perspective on Murmura

In Ayurvedic medicine, murmura is valued for its light (laghu) and dry (ruksha) qualities. It is believed to help balance the Kapha and Pitta doshas. Its drying nature helps to absorb excess moisture and toxins from the body, supporting digestive health. This traditional perspective emphasizes its role as a therapeutic food, further supporting its use as a light and wholesome ingredient, provided it's not overwhelmed by unhealthy additions.

Conclusion: A Low-Fat Snack with a Catch

In conclusion, does murmura contain fat? Yes, but only in very small, insignificant amounts when consumed plain. This makes it an excellent, low-fat snack base for those managing their weight or simply seeking a healthier alternative to fried and processed options. Its lightweight nature also makes it easy to digest. However, it is a high-carbohydrate food with a high glycemic index, and its nutritional value is limited unless fortified or combined with other nutrient-rich ingredients. The key to enjoying murmura while maintaining its low-fat profile is mindful preparation, steering clear of added oils, excess salt, and sugar. When paired with fresh vegetables, pulses, or dry-roasted nuts, it transforms into a nutritious and balanced snack that aligns with a healthy lifestyle.

Potential Side Effects and Considerations

While generally safe, excessive consumption of murmura, especially processed versions with added sugars or salt, can have drawbacks. The high glycemic index can lead to blood sugar spikes, particularly concerning for diabetics. Furthermore, relying on it as a main food source without nutrient-dense additions could lead to nutritional deficiencies. Moderation and balanced pairing are recommended for the best health outcomes. For more health-related content, consider resources like the Be Bodywise blog.

Frequently Asked Questions

No, plain, unflavored murmura is not high in fat. It contains a very low amount of fat, typically less than 1 gram per 100-gram serving. The fat content increases only when fatty ingredients are added during preparation.

Eating plain murmura in moderation as a snack is unlikely to cause weight gain, as it is low in calories and fat. However, overconsumption or adding high-fat ingredients can lead to weight gain due to increased calorie intake.

Plain murmura has minimal fat, whereas bhel puri often contains significantly more fat due to the addition of sev, boondi, and fatty chutneys. The final fat content depends on the specific ingredients used.

Yes, plain murmura is a much healthier alternative to potato chips. It is naturally very low in fat compared to the high levels of unhealthy fats found in most potato chips.

Yes, murmura is naturally gluten-free since it is made from rice. This makes it a safe snack option for individuals with gluten intolerance or celiac disease.

Murmura is made by heating rice grains under high pressure with steam. The process causes the grains to puff up, resulting in a light, crispy texture.

For a healthy snack, mix plain murmura with chopped fresh vegetables like onion and tomato, a squeeze of lemon juice, and some coriander leaves. You can also add dry-roasted nuts or seeds for added nutrients.