1 serving (100 grams) contains 350 calories, 8.0 grams of protein, 10.0 grams of fat, and 60.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
833.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 952.4 mg | 41% | |
| Total Carbohydrates | 142.9 g | 51% | |
| Dietary Fiber | 11.9 g | 42% | |
| Sugars | 4.8 g | ||
| protein | 19.0 g | 38% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 71.4 mg | 5% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 357.1 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Jhal muri
Jhal Muri is a popular street food snack from the Bengal region, enjoyed in both India and Bangladesh. This puffed rice-based dish is mixed with mustard oil, chopped onions, green chilies, peanuts, fresh herbs, and spices. It is a savory, spicy, and crunchy blend that highlights the vibrant flavors of Bengali cuisine. Jhal Muri is low in calories and primarily composed of carbohydrates from puffed rice. It also contains small amounts of healthy fats from mustard oil and peanuts, dietary fiber from vegetables, and various micronutrients depending on the mix of added ingredients.
Health Benefits
- Puffed rice is a light and low-calorie carbohydrate source, offering quick energy without adding significant fat content.
- Mustard oil and peanuts provide healthy monounsaturated and polyunsaturated fats, which are beneficial for heart health.
- Chopped onions and chilies in Jhal Muri are rich in antioxidants like quercetin and capsaicin, supporting immune health and reducing inflammation.
Dietary Considerations
Selection and Storage
Consume Jhal Muri fresh, as it can lose its crisp texture and become soggy if stored. Prepare ingredients in advance, but mix them just before serving for the best results.
Common Questions About Jhal muri Nutrition
What is the nutritional content of Jhal Muri?
Jhal Muri is a low-to-moderate calorie snack depending on preparation. A typical serving of 100 grams provides about 200-250 calories, 6-8 grams of protein, and 4-6 grams of fat. It is a source of fiber from puffed rice and vegetables, and also contains vitamins like vitamin A and C from added ingredients like onions, tomatoes, and green chilies.
Can I eat Jhal Muri on a keto or low-carb diet?
Jhal Muri is not suitable for a keto or strict low-carb diet due to its main ingredient, puffed rice, which is high in carbohydrates. A 100-gram serving can contain up to 65-70 grams of carbs. It is better suited for balanced or plant-based diets.
What are the health benefits or concerns of eating Jhal Muri?
Jhal Muri is a light snack rich in fiber and antioxidants due to added vegetables and spices like turmeric and mustard oil, which promote digestion and reduce inflammation. However, overconsumption may lead to high sodium intake if salted excessively, and mustard oil can be strong for sensitive digestion.
What is an appropriate serving size for Jhal Muri?
A typical serving size for Jhal Muri is around 1 to 1.5 cups (100-150 grams), which is enough for a light snack. This portion provides a good balance of energy, protein, and fiber without significant calorie overconsumption.
How does Jhal Muri compare to other puffed rice snacks?
Compared to plain puffed rice, Jhal Muri is more flavorful and nutrient-dense due to added fresh vegetables, spices, and mustard oil. It is healthier than fried snacks like namkeen but contains more fats and calories than plain puffed rice due to added oil and seasonings.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
