Murmura (Puffed Rice) — 1 bowl (20 g)
Illustrative image (AI-generated)

Murmura (Puffed Rice)

मुरमुरे · మరమరాలు

Also called: kurmura, mamra, muri, maramaralu, borugulu, pori, puffed rice, laiya

Light, crisp puffed rice used in bhel puri, jhal muri, chivda and as a quick snack. Puffing makes the starch very easy to digest, so it raises blood sugar quickly even though a bowl feels light.

90
GI · High GI
0Low (55)Med (69)110+
90
Glycemic Index
Estimated
16
Glycemic Load
20g
Serving Size
80
Calories
Per serving: 1 bowl (20 g)

Calories & Nutrition: Murmura (Puffed Rice) (1 bowl (20 g))

18g
Carbs
0g
Sugars
0.3g
Fiber
1.3g
Protein
0.1g
Fat

Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.

SnacksBengaliMaharashtrianAndhraTelanganaOdiaNorth Indianvegan

Tips to Manage Blood Sugar

Turn it into a balanced snack: mix a small bowl with lots of roasted chana, peanuts, onion, tomato, cucumber and lemon, as in jhal muri, rather than eating it plain or with sev and sweet chutney.

Murmura (Puffed Rice) and blood sugar: common questions

Answers per serving (1 bowl (20 g)).

In English

What is the glycemic index of Murmura (Puffed Rice)?

Murmura (Puffed Rice) has a glycemic index of 90, which is classified as High GI.

Does Murmura (Puffed Rice) increase blood sugar?

Murmura (Puffed Rice) has a high glycemic index (90) and can raise blood sugar quickly, so if you are watching your blood sugar, keep portions small and pair it with protein, fat or fiber.

Is Murmura (Puffed Rice) good for sugar patients (diabetics)?

Murmura (Puffed Rice) has a high GI (90), so people with diabetes should limit portions and pair it with protein, fat or fiber to reduce the blood-sugar spike.

What is the glycemic load of Murmura (Puffed Rice)?

Murmura (Puffed Rice) has a glycemic load of 16 per serving (1 bowl (20 g)).

Hindi mein

Murmura ka sugar (GI) kitna hota hai?

Murmura ka glycemic index (GI) 90 hai, jo zyada (high) mana jata hai. Ek serving (1 bowl (20 g)) ka glycemic load (GL) 16 hai, aur isme lagbhag 0g sugar aur 18g carbohydrate hota hai.

Kya murmura khane se sugar badhti hai?

Haan. Murmura ka GI 90 hai, isliye yeh blood sugar ko jaldi badha sakta hai. Kam matra mein khayein aur protein ya fiber wale khane ke saath khayein.

Kya sugar ke mareez murmura kha sakte hain?

Kabhi-kabhi aur kam matra mein. Murmura ka GI zyada hai. Iski jagah bhuna chana (GI 10) behtar vikalp hai.

Murmura mein kitni calorie hoti hai?

Ek serving (1 bowl (20 g)) murmura mein lagbhag 80 calorie hoti hain, saath mein 18g carbohydrate, 1.3g protein aur 0.3g fiber.

GI Source: Estimated from published research (puffed rice) · How we source GI data

Lower-GI Alternatives

Try these instead for better blood sugar control

Roasted Chana — 1 small handful (30g)GI 10· Low

Roasted Chana

भुना चना · పుట్నాలు / వేరుశనగలు

Dry roasted chickpeas, a traditional Indian snack. Very low GI, high fiber, and high protein. Perfect diabetic snack.

North IndianSouth IndianMaharashtrian
GL 2110 kcal1 small handful (30g)
Makhana (Fox Nuts) — 1 bowl roasted (30 g)GI 37· Low

Makhana (Fox Nuts)

मखाना · మఖానా

Popped lotus seeds (phool makhana) from Bihar, eaten roasted as a snack, in kheer or in curries. Light, crunchy and low in fat, roasted makhana has a low GI and is a popular snack for people managing diabetes.

North IndianBengaliBihari
GL 9105 kcal1 bowl roasted (30 g)
Sprout Chaat — 1 medium bowlGI 25· Low

Sprout Chaat

अंकुरित चाट · మొలకల చాట్

Mixed sprouts salad with onions, tomatoes, and lemon. One of the healthiest Indian snacks — high protein, low GI.

North IndianMaharashtrianGujarati
GL 3100 kcal1 medium bowl