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Dissolve jaggery
Place jaggery and water in a pan, and dissolve the jaggery over low heat.
Murmura ladoo
Murmura ladoo has 80.8 calories per serving (1 Small Piece) — that's 267.2 calories per 100g. It provides 0.8g protein, 19.2g carbs, and 0.1g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health.
Track the exact calories and macros of Murmura ladoo in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories80.8 kcal
- Carbs19.2 g (76.7 kcal)
- Protein0.8 g (3.0 kcal)
- Fats0.1 g (1.1 kcal)
Nutrition Label
Murmura ladoo
- Serving Size1 Small Piece (30 g)
- Calories80.8 kcal
- Carbs19.2 g
- Fiber0.1 g
- Sugar14.6 g
- Protein0.8 g
- Fat0.1 g
- Saturated fat0.0 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.0 g
- Cholesterol0.0 mg
- Sodium4.6 mg
Nutrition per 100g
- Calories267.2 kcal
- Carbs63.4 g
- Fiber0.5 g
- Sugar48.4 g
- Protein2.5 g
- Fat0.4 g
- Cholesterol0.0 mg
- Sodium15.1 mg
1 serving = 30.2g
Cooking time: 5 minutes
Serves: 43 persons
Ingredients
Puffed rice
250 Grams
Jaggery cane
750 Grams
Water
300 Milliliter
Instructions
1
2
Boil the jaggery syrup
Once the jaggery dissolves, increase the heat and bring it to a boil, and cook over full flame till a 2 thread consistency is reached.
3
Add puffed rice
Mix in the puffed rice(murmura) quickly into the mixture.Take it off the heat and let it cool for a while
4
Make balls
Make round balls moistening the hands if the batter is too sticky.Leave it to cool and serve.
Glycemic Index
67 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Health Goals Suitability
Weight Loss
At 80.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (0.8g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Piece (~30.2g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~30.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~30.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~30.2g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Murmura ladoo stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (161.6-242.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Murmura ladoo contains 80.8 kcal (0.8g protein, 19.2g carbs, 0.1g fat). That's 267.2 kcal per 100g. You can track exact portions in the Hint app.
At 80.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Murmura ladoo has 0.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Murmura ladoo is light enough for dinner at 80.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Murmura ladoo is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Scientific References
Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
