Muruku

Snack

Item Rating: 56/100

1 serving (50 grams) contains 250 calories, 5.0 grams of protein, 15.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		1250
% Daily Value*
Total Fat		75 g	96%
	Saturated Fat	15 g	75%
	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

⚠️ Contains trans fat

🧈 High saturated fat

Source of Calories

Fat: 675 cal (49.1%)

Protein: 100 cal (7.3%)

Carbs: 600 cal (43.6%)

About Muruku

Muruku is a crunchy, deep-fried snack originating from South India, widely popular across Indian cuisine and beyond. It is traditionally made from rice flour and urad dal (black gram) flour, mixed with sesame seeds, ajwain (carom seeds), and spices, then shaped into spirals or coils. Muruku is calorie-dense, primarily rich in carbohydrates and fats due to its ingredients and frying process. While it provides moderate protein and small amounts of fiber, it is not a significant source of vitamins. However, it contains trace minerals like calcium and iron.

Health Benefits

• Muruku provides 2 mg of iron per serving, supporting red blood cell production and oxygen transport.
• It contains 4 grams of dietary fiber per serving, which aids digestion and supports gut health.
• The sesame seeds in muruku contribute small amounts of calcium (40 mg), which supports bone health.

Dietary Considerations

Allergens: Contains wheat (if used), sesame, legumes like urad dal

Suitable for: Vegetarian

Not suitable for: Vegan (if dairy additives are used), gluten-free (if wheat flour is added)

Selection and Storage

Store muruku in an airtight container at room temperature to maintain its crispness for up to two weeks. Keep away from humidity or moisture to prevent spoilage.

Common Questions About Muruku Nutrition

Is Muruku high in protein?

Muruku provides approximately 10 grams of protein per serving (100g), which is moderate compared to other snacks. While it is not a primary source of protein, it can supplement your intake when paired with other protein-rich foods.

Can I eat Muruku on a keto diet?

Muruku is not suitable for a keto diet due to its high carbohydrate content, with 60 grams of carbs per 100g serving. Keto diets focus on low-carb and high-fat intake, making Muruku incompatible with this lifestyle.

What are the health benefits or concerns of eating Muruku?

Muruku is a flavorful snack that provides energy through its caloric content (500 calories per 100g). However, its high sodium (600mg) and fat content (30g) could pose concerns for heart health and weight management if consumed in excess. Moderation is key.

What is the recommended serving size for Muruku?

A typical serving size for Muruku is around 30-40 grams, which contains approximately 150-200 calories. This portion is sufficient as a snack, helping you enjoy its flavors without overloading on calories, fat, or sodium.

How does Muruku compare to other similar snacks like chips?

Muruku is denser in calories (500 per 100g) compared to most potato chips, which typically have about 450 calories per 100g. It contains less sugar (2g), but similar fat content (30g). If you're looking for a crunchier snack with a unique flavor, Muruku is a cultural alternative to chips.

Data Sources & Scientific References