Is Poha Better Than Murmura? A Nutritional Comparison

November 24, 2025 •

3 min read

According to nutrition data, 100 grams of plain poha contains approximately 110 calories, significantly less than the 402 calories found in the same amount of murmura, making poha better than murmura for calorie-conscious diets. This vast caloric difference stems from their distinct processing methods, which also impact other nutritional aspects, including fiber and glycemic index.

Quick Summary

This article details the nutritional differences between poha and murmura, including variations in calories, glycemic index, fiber, and processing methods. It provides a comprehensive analysis to determine which rice-based food is the healthier choice for weight management, blood sugar control, and overall well-being.

Key Points

Poha is Lower in Calories: Poha contains significantly fewer calories per 100g compared to murmura, making it a better choice for weight management.
Poha Has a Moderate Glycemic Index: Unlike murmura's high GI, poha causes a more gradual rise in blood sugar, which is healthier for blood sugar control.
Poha Retains More Fiber: The minimal processing of poha leaves more fiber intact, promoting better digestion and increasing satiety.
Murmura is Easy to Overeat: Murmura's light and airy texture makes it easy to consume large, high-calorie portions without feeling full.
Preparation Method is Crucial: While poha is generally healthier, adding fried ingredients or excess oil can negate its benefits. Opt for healthy preparation methods for both.
Both Offer Nutritional Benefits: When consumed in moderation and prepared properly, both can be part of a balanced diet. Murmura can be a light, low-fat snack option, but should not be relied on for a nutrient-dense meal.

Poha and murmura, both popular rice-based derivatives, are staples in Indian cuisine, enjoyed as snacks and light meals. Despite their shared origin, their nutritional profiles and health impacts vary dramatically due to their unique preparation processes. This detailed comparison explores why many health experts consider poha the superior option, especially for weight management and blood sugar control.

The Processing Differences: How Poha and Murmura Are Made

The fundamental distinction between poha (flattened rice) and murmura (puffed rice) lies in their manufacturing. This process directly influences their nutritional density and caloric content.

Poha: Made by parboiling rice grains, which are then rolled, flattened, and dried. This process retains more of the rice grain's nutrients, including its bran layer, which is rich in fiber. This is a more gentle and minimal processing method compared to murmura's preparation.
Murmura: Produced by washing, parboiling, and then drying rice grains completely before tossing them in a hot pan with sand or salt until they puff up. Some commercial versions may be prepared with oil, further increasing the fat and calorie content. The puffing process removes more nutrients and strips away much of the fiber.

The Nutritional Showdown: Poha vs. Murmura

When comparing the nutritional facts, poha presents a much more favorable profile for those focusing on health and weight management.

Calorie Content

One of the most striking differences is the calorie count. Per 100 grams, poha has approximately 110 calories, while murmura has around 402 calories. This makes poha a far better choice for anyone on a low-calorie diet. The high volume-to-weight ratio of murmura means you consume a large number of calories in a seemingly small portion.

Glycemic Index (GI)

For individuals with diabetes or those monitoring blood sugar, the GI is a critical factor. Poha has a moderate GI, leading to a gradual rise in blood sugar. In contrast, murmura has a high GI, causing a rapid spike in blood glucose levels, which is undesirable for managing stable energy and blood sugar.

Fiber and Satiety

Due to its less intensive processing, poha retains more fiber than murmura. Fiber is essential for digestive health and helps you feel full for longer, which is a major advantage for weight loss by preventing overeating. Murmura's lack of fiber means it provides less satiety, making it easy to consume excessive amounts without feeling full.

Other Nutrients

While both offer minerals like iron, poha, particularly red poha, is often richer in antioxidants and vitamins. The addition of vegetables and other ingredients during preparation can further enhance poha's nutritional value, providing a more balanced and complete meal.


Feature	Poha (Flattened Rice)	Murmura (Puffed Rice)
Processing	Parboiled, flattened, and sun-dried (minimal processing).	Washed, dried, and tossed in a hot pan with salt/sand (intensive processing).
Calories (per 100g)	~110 calories.	~402 calories.
Glycemic Index	Moderate, causes gradual blood sugar rise.	High, causes rapid blood sugar spike.
Fiber Content	Higher, especially with bran intact.	Lower, most fiber is lost during processing.
Satiety	More filling, promotes a longer feeling of fullness.	Less filling, easier to overeat due to light texture.
Weight Management	Clearly better due to low calories and high fiber.	Less beneficial, high calories and low fiber can lead to overconsumption.

Conclusion: The Clear Winner for Health-Conscious Eating

For most health-conscious individuals, the verdict is clear: poha is better than murmura. Its lower calorie density, moderate glycemic index, and higher fiber content make it the superior choice for weight management and stabilizing blood sugar levels. When prepared with plenty of vegetables and minimal oil, poha transforms into a light, nutrient-packed meal that provides sustained energy and promotes gut health. While murmura can be enjoyed occasionally as a crunchy, low-fat snack (when not fried), its overall nutritional profile and high GI make it a less ideal option for regular consumption. Ultimately, how you prepare these rice products is key, but poha provides a much healthier starting point.

Learn more about the benefits of a low-GI diet by exploring resources from the Glycemic Index Foundation.

Frequently Asked Questions

Yes, poha is considered good for weight loss. It is low in calories, high in fiber, and helps you feel full for longer, which reduces snacking between meals.

Poha is more nutritious than murmura. It contains more fiber, essential minerals like iron, and has a lower glycemic index, making it a healthier option overall.

Murmura (puffed rice) has a higher calorie density than poha (flattened rice) because it is less dense. Its high volume-to-weight ratio means a standard serving size can contain a high number of calories, especially when prepared with oil.

Yes, people with diabetes can eat poha. Poha has a moderate glycemic index (GI), so it causes a gradual rise in blood sugar. It's best prepared with vegetables and minimal oil for better management.

Murmura has a high glycemic index, which can cause a rapid spike in blood sugar levels. Individuals, especially those with diabetes, should consume it with caution and in moderation.

To make poha healthier, use less oil, and add a variety of fresh vegetables like peas, carrots, and onions. Using brown poha instead of white and adding a squeeze of lemon juice can also boost its nutritional content.

Yes, both poha and murmura are naturally gluten-free as they are derived from rice. This makes them suitable for individuals with gluten sensitivity or celiac disease.

Murmura can be eaten daily in moderation as a snack, but relying on it as a main food source is not advisable due to its lower nutrient density. Pair it with other protein and fiber-rich foods for better balance.