How many calories does one cup of Sev Murmura have?

One cup of Sev Murmura gives 181 calories. Out of which carbohydrates comprise 81 calories, proteins account for 20 calories and remaining calories come from fat which is 79 calories. One cup of Sev Murmura provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Sev Murmura | sev murmura recipe | sev kurmura | sev mamra | spicy puffed rice | masala puffed rice | with 12 amazing images.

The sev murmura recipe features a mix of two all-time favourites – sev and kurmura – in a handy dry form. It is a light and easy to make dry snack. This has lesser calories than any other street food recipe.

In this scrumptious Gujarati sev kurmura jar snack, the sev and puffed rice are sautéed in oil with a dash of spices. This helps the flavours to sink in well, and also keeps the puffed rice crisp and nice for some days.

You can also add in onions, tomatoes some chutneys and use the sev murmura in making bhel puri. I usually prepare sev murmura and store it in an air-tight container for midnight cravings and hunger pangs. Also, you can serve it to your guests and makes a perfect Indian travel dry snack. My kids also prefer taking it along with them to school as a kids tiffin treat!

A cup of masala puffed rice with tea is enough to keep you full for a while.

Make sure to use fresh, good quality murmura to get tasty, crunchy sev mamra .

The sev kurmura can also be used to make chaats like Bhel Puri and Sukha Bhel.

Is Sev Murmura healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. Besan : (for Sev) Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells (WBC) in the bone marrow. See 10 detailed benefits of besan and why it's good for you. 

2. Curry Leaves : Curry leaves have antioxidant, antimicrobial and anti inflammatory properties and is thus used widely in Ayurvedic medicines. Its antioxidant action helps to scavenge the harmful free radicals from the body and protect the health of our organs. These antioxidants may also show cancer preventive benefits. Curry leaves also aid in digestion and thus one can chew curry leaves when having a tummy ache. Some scientific research has shown that inclusion of curry leaves is beneficial for people with diabetes by stimulating insulin producing cells. It helps in skin care too. Intake of curry leaves can promote clear and healthy skin as well as promote hair growth and prevent hair fall. They are a fair source of Vitamin A (promotes vision) and calcium (promotes bone health) too.

3. Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits. 

4. Kashmiri chilli: Like red chillies, Kashmiri chillies also have vitamin C, though in smaller quantites than the fresh red chillies. This helps to boost immunity and improve skin health. They also have minute amounts of copper, potassium, manganese, magnesium and iron along with B vitamins. Small amounts of Kashmiri chilli powder can aid digestion, but more quantity can affect the lining of the digestive tract.

What's the problem?

1. Puffed rice (Kurmura, murmura, mamra): Puffed rice isn’t a very wholesome cereal, as it is devoid of most nutrients including protein and fiber. So it is best avoided by weight watchers and diabetes. However if you wish to consume it occasionally, the best idea would be to add in ingredients like sprouts, fruits and /or veggies to puffed rice and create a dish which is flavourful and more healthy. But for an ingredient (puffed rice) to qualify for weight loss, low calorie isn’t the only green signal. Protein and fiber are equally important. The ingredients should be a good source of these 2 key nutrients as well. Protein is required to build muscle and aid in weight loss, while fiber is needed to keep you full for long hours and avoid binge eating. See is puffed rice healthy?

2. Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oil, canola oil, coconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil. 

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Sev Murmura?

No, this recipe is not good for diabetics, heart and weight loss. Puffed rice isn’t a very wholesome cereal, as it is devoid of most nutrients including protein and fiber. So it is best avoided by weight watchers and diabetes.

Sev is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health.

Can healthy individuals have Sev Murmura?

No, this is not healthy

Here are some Healthy Indian snack options.

You can have Oats and Poha Chivda, Baked Samosa with mixed sprouts, Matarsutir Kachori,  Oats Moong Dal Tikki, Baked methi muthia recipe,  Zunka recipe, moong dal dhokla recipe,  bajra carrot onion uttapam recipe , baked palak jowar murukku, mini jowar pancakes, oats upma, baked sev , baked whole wheat puris, paneer pudina tikki or buckwheat pancake as one healthy recipe option.

Oats and Poha Chivda

One cup of Sev Murmura is high in

1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

3. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

4. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods. 

5. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.

6.  Phosphorus : Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 181 calories that come from one cup of Sev Murmura?

Walking (6 kmph) = 54 mins
Running (11 kmph) = 18 mins
Cycling (30 kmph) = 24 mins
Swimming (2 kmph) = 31 mins

Note: These values are approximate and calorie burning differs in each individual.