How many calories in a cup of 100g of murmura?

January 5, 2026 •

3 min read

While 100 grams of plain puffed rice, or murmura, contains approximately 402 calories, a single cup holds significantly fewer calories due to its airy nature. This article clarifies how many calories in a cup of 100g of murmura by exploring the distinction between weight and volume, providing the complete nutritional picture for this popular snack.

Quick Summary

Plain murmura has about 402 calories per 100g, but a typical serving cup weighs far less, drastically reducing its caloric impact. The final calorie count depends heavily on preparation method, such as added oils or sugar.

Key Points

100g Murmura Calories: 100 grams of plain murmura contains approximately 402 calories.
Cup vs. Grams: A typical cup serving weighs only 14-15g, resulting in a much lower calorie count of 55-60 kcal.
Preparation Matters: Calories increase significantly with added oil, sugar, or high-fat ingredients, as seen in chaat or laddus.
High Glycemic Index: Despite being low-calorie per cup, plain murmura has a high glycemic index, potentially causing blood sugar spikes.
Healthy Pairings: For weight management, pair murmura with high-protein and high-fiber additions like vegetables, sprouts, or nuts to increase satiety.
Not a Full Meal: Murmura is not very nutrient-dense on its own and should be part of a balanced diet, not a primary source of nutrients.

The Truth About Murmura Calories: 100g vs. a Cup

Murmura, a beloved snack across India, is often considered a low-calorie alternative to fried treats. However, the exact calorie count can be confusing, particularly when comparing a standard 100-gram measurement to a visual 'cup'. Understanding this difference is key for accurate nutritional tracking. The disparity arises because murmura is extremely light. A small volume, like a cup, holds very little mass, whereas a full 100 grams occupies a very large volume.

The Calorie Count for 100g of Murmura

According to several nutrition sources, 100 grams of plain, unflavored puffed rice contains approximately 402 calories. This high number might be surprising to those who perceive it as a light snack. The bulk of these calories comes from carbohydrates, which constitute around 90g of the 100g serving. The fat content is very low, at around 0.5g, and protein is modest at about 6g.

The Calorie Count for a Cup of Murmura

Unlike the dense 100g portion, a single cup of murmura, which is a far more common serving size, has a much lower calorie count. As highlighted by nutrition experts, a standard cup of plain murmura weighs only about 14-15 grams. This means one cup contains roughly 55 to 60 calories, a stark contrast to the 100g measurement. The caloric impact is significantly less when consuming a volume-based portion, making it a viable option for those managing their weight, as long as it's not drenched in fatty or sugary additions.

Nutritional Breakdown of Plain Murmura (per 100g)

Macronutrients
- Calories: ~402 kcal
- Carbohydrates: ~90g
- Protein: ~6g
- Total Fat: ~0.5g
- Dietary Fiber: ~1.7g
Micronutrients
- Iron: ~31.7mg
- Thiamin (B1): ~0.21mg
- Niacin: ~4.1mg
- Calcium: ~6mg
- Magnesium: ~25mg

The Impact of Preparation on Calories

The way murmura is prepared can drastically change its final calorie count and nutritional profile. Plain puffed rice is a low-fat and low-calorie base, but common preparations often involve high-calorie additions.

Murmura Chaat: When combined with chutneys, sev (fried gram flour noodles), and other oily ingredients, the calorie content can easily climb. One source indicates a murmura chaat can have a calorie count of 226.7 kcal per 100g.
Spiced Murmura (Chivda): Roasting murmura with oil, nuts, and spices adds considerable calories. A light roasting with minimal oil is better than deep-frying.
Sweet Snacks (Laddus): Binding puffed rice with jaggery or sugar syrup to form laddus increases both the calorie and sugar content significantly.

Murmura vs. Other Common Snacks

To put the murmura calorie count in perspective, here is a comparison with other popular snacks (all values approximate per 100g, unless specified). The crucial takeaway is to consider not just calories, but also the nutritional balance of fat, protein, and fiber.


Snack (per 100g)	Approx. Calories (kcal)	Protein (g)	Fat (g)	Fiber (g)
Plain Murmura	402	6	0.5	1.7
Plain Poha	110 (cooked)	2.5 (cooked)	0.4 (cooked)	0.8 (cooked)
Fried Potato Chips	536	6.5	35	3.5
Salted Crackers	421	8.8	11	2.6

The Role of Murmura in Weight Management

While plain murmura is relatively low in calories per serving, its high glycemic index means it can cause a quick spike in blood sugar. For weight management, it is most beneficial when consumed in moderation and as part of a balanced diet. Pairing it with protein-rich or high-fiber ingredients helps slow down digestion and provides more lasting fullness. Some examples of healthy additions include:

Chopped vegetables like onions, tomatoes, and cucumber.
Sprouts or lentils for added protein and fiber.
A squeeze of lemon juice and fresh coriander for flavor without excess calories.
A small handful of roasted peanuts or seeds for healthy fats.

The Takeaway

Ultimately, the number of calories in a cup of 100g of murmura is not a straightforward answer due to the vast difference between the two measurements. For plain murmura, 100 grams is a high-calorie serving, but a typical, single-cup serving is a low-calorie choice. Always be mindful of the ingredients you add to your puffed rice snack, as they will significantly impact the total caloric and nutritional value.

For more detailed nutritional data on thousands of food items, you can reference the USDA's FoodData Central database. http://fdc.nal.usda.gov/

Frequently Asked Questions

Yes, murmura can be good for weight loss when consumed as a light snack in moderation. Because a typical cup serving is low in calories, it can satisfy hunger without contributing significantly to your daily calorie intake. However, it should be part of a balanced diet, and healthy additions are recommended.

100 grams of plain murmura is high in calories because it is very carbohydrate-dense, containing around 90g of carbs. However, due to its low density and airiness, this weight constitutes a very large volume, far more than a standard single-serving cup.

Yes, murmura has a high glycemic index and can cause a rapid spike in blood sugar levels if consumed in large quantities. For this reason, it's best eaten in moderation, especially for those monitoring their blood sugar.

To make murmura healthier, use minimal oil and avoid excessive sugar. Mix it with fresh, chopped vegetables like onions and tomatoes, add protein-rich ingredients like sprouts or roasted peanuts, and season with healthy spices and lemon juice.

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

Both murmura (puffed rice) and poha (flattened rice) are made from rice, but they differ in preparation and calorie density. Murmura is puffed and very light, with around 402 calories per 100g (dry), while poha is flattened and denser, with a much lower calorie count per 100g when cooked (approx. 110 kcal).

Yes, you can eat murmura as a light snack at night. It is low in fat and easy to digest, making it a good choice before bed. Opt for a simple, healthy preparation to avoid any unnecessary caloric additions.