Puffed wheat (Murmure/Moori)
Also called: murmure, moori, puffed wheat, murmura wheat, muri wheat, muri (puffed wheat), murmure (moori), puffed wheat (moori)
Murmure, ya moori, is that light crunchy puffed wheat snack that shows up in so many Indian homes. It’s the kind of thing you’ll munch on during evening chai, in hostel rooms, or make into quick bhel when hunger hits between meals. Simple, airy, and super easy to eat — bas ek bowl, and it disappears fast.
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
Puffed wheat itself is very light on the stomach, but it has almost no fibre, so it won’t keep your gut busy for long. In this version, milk adds some protein and calcium, and if your tummy handles dairy well, it can make the snack a little more filling. Sugar gives quick energy but doesn’t help gut health much, so a nice tip is to toss in some peanuts, roasted chana, or chopped fruit if you want better satiety and a bit more fibre with the crunch.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.