Difference between Poha and Murmura, which one is healthier | The Times of India (2024)

Rice is one of the most widely consumed staple all around the world, but with the growing inclination towards health and fitness, rice has gained a bad reputation. However, health experts vouch for healthier alternatives to rice, which ironically are derived from rice and are deemed healthy. Poha and Murmura are two of the most common foods made with rice, but are they really healthier than rice? Let’s find out…

From enjoying a breakfast made with Poha to enjoying Ladoos made with Murmura, it is impossible to imagine day-to-day indulgence without these two common foods.

Made with rice, both Puffed rice (Murmura) and Flattened rice (Poha) have been a quintessential part of Indian cuisine. So much so that every region has some unique recipes that revolve around these rice derivatives and deciding which one is better may be tricky. Here’s all you need to know about these two popular foods.

The calorie difference will leave you surprised,100 grams of rice has around 130 calories, whereas 100 grams of Murmura has around 402 calories. Lastly, 100 grams of Poha has approx 110 calories. What makes the calorie count different is the method of making these alternatives. However, as per the calorie game is concerned it would be right to say that Poha is the much healthier alternative to rice or puffed rice.

Both Poha and Murmura are made of rice, but the way of preparing them varies and decides the fate of these common rice derivatives.

Poha is made by parboiling rice, rolled, flattened and sun dried. On the other hand, puffed rice is made by washing the rice, parboiling it and drying it completely. Then the rice grains are tossed in a hot pan filled with hot salt or oil. The method of preparation also decides the health quotient of the food.

If you are planning to skip rice and switch to these healthier alternatives, then here’s a low down that will help you decide.

Murmura is rich in proteins and fiber, which can help in boosting health. However, when it comes to weight loss, Poha stands as a clear winner with its low calorie content, high fiber and protein content.

It can be concluded that both Poha and Murmura are loaded with minerals like iron, vitamin C and A, fiber and health enriching proteins. Lastly, to make it a weightloss meal, pairing it with homemade low fat curd, veggies or fruits can help manage weight effectively.

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