Unpacking the Flavor: How many calories are in murmura bhel?

November 7, 2025 •

4 min read

According to various sources, a standard one-cup serving of dry murmura bhel can contain approximately 150-200 calories, while a street-style version with fried additions can be significantly higher. Understanding how many calories are in murmura bhel requires a look at its various components, as the preparation method heavily influences its nutritional value.

Quick Summary

The calorie count of murmura bhel varies based on ingredients and preparation, ranging from 150 to over 300 calories per serving. Homemade versions with less oil and more vegetables offer a healthier, lower-calorie alternative to street-style bhel with fried elements and sugary chutneys.

Key Points

Calorie Variation: The calories in murmura bhel depend on ingredients and preparation, with street versions typically being higher than homemade ones.
Ingredient Impact: Add-ins like fried sev, puris, and sugary chutneys significantly increase the calorie count, while fresh vegetables and sprouts lower it.
Homemade is Healthier: Preparing murmura bhel at home allows for control over oil, salt, and sugar, enabling healthier modifications.
Protein and Fiber Boost: Including sprouts, roasted chana, or boiled chickpeas can increase protein and fiber, promoting satiety.
Moderation is Key: Even a healthier murmura bhel should be consumed in controlled portions to fit a balanced diet and weight management plan.

The Core Components: Calorie Breakdown

At its heart, murmura bhel is built on a few key ingredients, each contributing to its overall nutritional profile. Puffed rice (murmura) forms the bulk of the snack and is relatively low in calories and fat in its plain, air-popped state. However, the calorie count quickly rises with the addition of other components.

Plain Puffed Rice: The Low-Calorie Base

Puffed Rice (Murmura): The base ingredient, plain puffed rice, is surprisingly low in calories. Approximately one cup (14-15g) contains around 55-60 calories. This lightness is why it can be a satisfyingly voluminous snack without a massive calorie impact, provided no heavy, oily seasonings are added.

High-Calorie Add-ins: Where the Numbers Rise

Fried Sev and Puris: Many traditional or street-style bhel recipes include crispy, deep-fried elements like thin sev (chickpea flour noodles) and crushed puris. These add considerable fat and calories. Just a handful of sev can add dozens of calories, while the deep-fried oil dramatically increases the overall energy density.
Sweet Chutneys: The signature sweet and tangy flavor often comes from tamarind and date chutney, which can be high in sugar. While delicious, these chutneys add extra calories and can cause a quicker blood sugar spike compared to a savory, vegetable-heavy bhel.
Roasted Peanuts: While a handful of roasted peanuts adds healthy fats, protein, and crunch, they are also calorically dense. A small amount is beneficial, but large portions can increase the total calorie count significantly.
Boiled Potatoes: Sometimes added for bulk, boiled potatoes provide carbohydrates but also increase the calorie density of the dish. A moderate portion is fine, but it's important to be mindful of serving size.

Healthy Additions: Lowering the Calorie Count

Fresh Vegetables: Loading up your bhel with fresh, water-rich vegetables like chopped onions, tomatoes, and cucumbers adds fiber and nutrients while keeping calories low.
Sprouts and Chickpeas: To increase the protein and fiber content, healthy homemade versions often include mixed sprouts or boiled chickpeas. These additions boost satiety, helping you feel full longer without the extra fat.
Low-Sugar Chutneys: Using a simple, homemade green chutney made from mint and coriander helps keep the sugar content low.

Comparison of Murmura Bhel Varieties

To highlight the impact of ingredient choices, here's a comparison between a typical street-style bhel and a healthier, homemade version. Note that these are approximations and can vary widely.


Feature	Street-Style Murmura Bhel	Healthier Homemade Bhel
Calorie Estimate (1 cup)	~250-350 calories	~150-225 calories
Key Ingredients	Puffed rice, deep-fried sev, crushed puris, sweet chutneys, potatoes	Puffed rice, roasted chana, sprouts, fresh vegetables (onion, tomato, cucumber), low-sugar green chutney, a squeeze of lemon
Fat Source	Deep-fried oil from sev and puris	Healthy fats from roasted chana or minimal oil used to temper the spices
Sugar Source	High-sugar sweet tamarind/date chutney	Minimal to no added sugar; natural sweetness from vegetables if any
Fiber Content	Moderate, primarily from puffed rice and potatoes	High, thanks to added vegetables and sprouts
Nutrient Density	Lower, due to fried components	Higher, packed with vitamins and minerals from fresh ingredients

Customizing Murmura Bhel for Your Diet

For a mindful eater or someone on a weight loss journey, controlling the ingredients is key to enjoying murmura bhel without derailing your diet. Making it at home gives you complete control over the final product.

Tips for a Healthier Murmura Bhel:

Use Baked or Roasted Alternatives: Replace fried sev and puris with baked versions or roasted ingredients like chickpeas or lentils for a crunchier, lower-fat texture.
Amplify the Veggies: Increase the volume of fresh vegetables. Add more cucumbers, carrots, and boiled or steamed sprouts to boost fiber and nutrients. This makes the bhel more filling without adding many calories.
Control the Chutney: Opt for savory, mint-coriander green chutney over sugary tamarind chutney. Use it sparingly to control sugar intake.
Limit Fried Garnishes: If you can't resist fried sev, use a very small amount, or omit it altogether. Roasted peanuts provide a good, healthy crunch instead.
Monitor Portion Size: Even a healthy version can contribute significant calories if portions are uncontrolled. A small bowl or cup is a satisfying and low-calorie snack.

Conclusion: A Smart Snack Choice

In conclusion, the calorie count of murmura bhel is not fixed but depends entirely on its ingredients and preparation. By focusing on homemade versions, emphasizing fresh vegetables, and controlling oil and sugar, you can transform this delicious Indian street food into a highly nutritious and low-calorie snack. It can easily fit into a balanced diet and even support weight loss goals when consumed in moderation. The key lies in making mindful, healthy swaps to create a satisfying and guilt-free treat.

For more information on the nutritional value of common Indian foods, check out resources from nutrition experts like Tarla Dalal, who provides detailed breakdowns of many recipes.

Frequently Asked Questions

Yes, murmura bhel can be good for weight loss if prepared correctly. Opt for a homemade version with lots of fresh vegetables, sprouts, and baked or roasted ingredients instead of fried ones to keep the calories low and fiber high, which helps promote satiety.

To reduce calories, use air-popped puffed rice, load it with fresh, chopped vegetables like onion, tomato, and cucumber, and use a low-sugar green chutney made from mint and coriander. Limit or avoid deep-fried sev and puris.

Yes, traditional sweet tamarind and date chutneys can contain a high amount of added sugar, which significantly increases the calorie and sugar content of the bhel. Using a smaller amount or opting for a naturally sweetened or low-sugar alternative is recommended.

Murmura bhel and bhel puri are largely the same thing, with 'murmura' being the Hindi term for puffed rice. Different regions may have slight variations in ingredients, such as jhalmuri from Kolkata which uses mustard oil.

Pure puffed rice is naturally gluten-free. A bhel made with just puffed rice, vegetables, and homemade chutney is typically gluten-free. However, some commercially available mixtures or added ingredients might contain gluten, so it is important to check labels.

Yes, adding protein can make bhel more filling and nutritious. Excellent options include boiled chickpeas, mixed sprouts, or a small amount of roasted peanuts.

Plain puffed rice contains very few calories on its own. A typical cup (around 14-15g) has approximately 55-60 calories, making it a low-calorie and light snack base.