Murukku

Snack

Item Rating: 60/100

1 serving (50 grams) contains 250 calories, 5.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		1250
% Daily Value*
Total Fat		60 g	76%
	Saturated Fat	10 g	50%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1500 mg	65%
Total Carbohydrates		150 g	54%
	Dietary Fiber	10 g	35%
	Sugars	5 g
protein		25 g	50%
Vitamin D		0 mcg	0%
Calcium		100 mg	7%
Iron		5 mg	27%
Potassium		250 mg	5%

* 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

🍯 Low sugar

Source of Calories

Fat: 540 cal (43.5%)

Protein: 100 cal (8.1%)

Carbs: 600 cal (48.4%)

About Murukku

Murukku is a traditional South Indian snack made primarily from rice flour and urad dal (black gram lentil) flour. Its name is derived from the Tamil word 'murukku,' meaning 'twisted,' referring to its spiral shape. It is deep-fried and often seasoned with cumin, chili powder, or sesame seeds, giving it a distinct savory and crunchy taste. Murukku is relatively calorie-dense, providing approximately 500 calories per 100 grams, with moderate protein (10g), high carbohydrates (60g), and fat (24g). It also contains trace amounts of essential minerals like calcium (40mg) and iron (2mg). While it is mainly consumed as a snack, its nutrient profile makes it more of an indulgence than a balanced meal component.

Health Benefits

• Provides energy due to its high carbohydrate content (60g per 100g), making it a quick source of fuel.
• Contains dietary fiber (4g per 100g) from lentil flour, supporting digestive health and satiety.
• Contains small amounts of iron (2mg per 100g), which contributes to oxygen transport in the body.

Dietary Considerations

Allergens: Contains gluten (if made with wheat variations), sesame seeds (common in some recipes)

Suitable for: Vegetarian diets, lacto-vegetarian diets

Not suitable for: Gluten-free diets (unless made with certified ingredients), low-fat or low-calorie diets

Selection and Storage

Store murukku in an airtight container at room temperature to maintain freshness and crispiness for up to 2 weeks. Keep it in a cool, dry place away from moisture.

Common Questions About Murukku Nutrition

Is murukku high in protein?

Murukku contains 10 grams of protein per 100 grams, which is a moderate amount for a snack. However, compared to high-protein foods like nuts or legumes, its protein content is relatively low, so it should not be relied upon as a primary protein source.

Can I eat murukku on a keto diet?

Murukku is not suitable for a keto diet as it is made primarily from rice flour and urad dal flour, contributing to a high carbohydrate content of 60 grams per 100 grams. Keto diets typically restrict carbohydrate intake to below 50 grams per day, so murukku would exceed this limit.

Are there any health concerns with eating murukku?

While murukku is a tasty snack, it is calorie-dense, containing 500 calories and 24 grams of fat per 100 grams, making it easy to overconsume. Additionally, its sodium content is 600 mg, which could contribute to high blood pressure if eaten in excess, especially for those on low-sodium diets.

What is the recommended portion size for murukku?

A reasonable portion size for murukku is around 30 grams, which provides approximately 150 calories, 3 grams of protein, 18 grams of carbs, and 7 grams of fat. Enjoying it in moderation can help balance your calorie and nutrient intake.

How does murukku compare to similar snacks like chips or pretzels?

Murukku generally has a higher fat content (24g per 100g) compared to pretzels but is similar to potato chips. Its protein and fiber content (10g and 4g respectively) can be slightly higher, making it a bit more filling. However, like chips, it is calorie-dense and should be eaten in moderation.

Data Sources & Scientific References

1. Dietary Guidelines for Americans 2020-2025

   U.S. Department of Health and Human Services

   General dietary recommendations that can be applied to understanding traditional snack moderation like Murukku.

   View source →