Murmura (Puffed rice)
Also called: murmura, muri, puffed rice, mamra, pori (regional), murmura (muri), mur-mura, puffed rice (muri)
Murmura is that light, crunchy snack everyone has eaten at some point — in bhel, chivda, or just plain with chai. In many homes, it’s the quick fix for evening cravings, school-time tiffins, or a lazy nashtha when you want something simple and filling without feeling heavy.
Per 1 bowl (30g)
Nutrition Facts
| Nutrient | Per bowl (30g) | Per 100g |
|---|---|---|
| Calories | 34 kcal | 113.3 kcal |
| Protein | 1.1g | 3.6g |
| Carbohydrates | 4.7g | 15.7g |
| Fat | 1.2g | 4g |
| Fiber | 0.1g | 0.3g |
| Sugar | 2.2g | 7.3g |
| Micronutrients (per 100g) | ||
| Sodium | 22.52 mg | |
| Calcium | 103.79 mg | |
| Iron | 0.63 mg | |
| Vitamin C | 4.82 mg | |
| Folate | 16.87 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Murmura is very easy on the stomach because it’s light and low in fibre, so it usually digests fast and won’t feel भारी. But on its own, it doesn’t give much for your gut bacteria to work with, since puffed rice has almost no fibre and this version with milk and sugar is more of a quick-carb snack than a gut-friendly one. The milk does add some calcium, and if your tummy handles dairy well, it can make the snack a bit more balanced. A nice trick: add roasted peanuts, chana, or chopped cucumber/onion when making bhel-style murmura — that gives it more fibre and makes it much better for gut movement.
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables. Values are approximate and may vary with preparation method.