Garden Crispy Murukku Namkeen
Red flags
- −Red flag: High sodium (783.9mg per 100g)
- −Red flag: High saturated fat (14.1g)
- −Red flag: Refined flour (maida) base
- −Red flag: Palm oil listed
Green flags
- +Green flag: Source of protein (8.9g)
- +Green flag: No added sugar
Ingredients, decoded
9 listed- Refined Wheat Flour (Maida)
- Refined Palmolein Oil
- Black Gram Flour
- Dehusked Bengal Gram Flour (Besan)
- Rice Flour
- Iodised Salt
- Cumin
- Bishops Seeds (Ajwain)
- Black Sesame Seeds
Our take
CleanPlate reviewFried murukku in palmolein, high in saturated fat
Garden Crispy Murukku Namkeen lists refined wheat flour (maida), refined palmolein oil, black gram flour, dehusked Bengal gram flour (besan), rice flour, iodised salt, cumin, bishop's seeds and black sesame seeds. The pack is 120 g and the panel is printed per 100 g, with a 30 g serve.
CleanPlate scores it EB4. The E for nutrition is low: almost no credited protein, fibre or micronutrients per 100 g; its 8.9 g of protein earns no credit because it is under 2.75 g per 100 kcal. The B for ingredients reflects mostly refined or industrial ingredients (led by refined wheat flour, refined palmolein oil and black gram flour), and almost no additives. The 4 for risk comes mainly from saturated fat (14.1 g per 100 g) and sodium (784 mg per 100 g).
Claims vs reality
What the pack says, checked against the ingredient list and nutrition panel.
- On the packPartly true
“made with rice flour, sesame seeds and cumin seeds”
All three are listed, but maida and palmolein oil lead the list and sesame seeds come last.
How EB4 breaks down
Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.
Very low nutrient density
- Protein
- 8.9 g
- Fibre
- Not declared
- Vitamins and minerals
- None declared
- Energy
- 531 kcal
Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal.
Good, few concerning additives
- Base
- Refined Wheat Flour
- Main fat
- Refined Palmolein Oil
- Sweeteners
- None added
- Additives
- 0
- Flagged
- Maida, Palmolein
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
High risk
- Added sugar
- 0 g
- Sodium
- 783.9 mg
- Saturated fat
- 14.1 g
- Trans fat
- 0 g
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
A closer look
Does the label add up?
Refined wheat flour, palmolein oil, black gram flour, besan, rice flour, salt and spices; the list carries no percentages.
Per 100 g: 530 kcal, 30.1 g fat of which 14.1 g saturated, 0 g sugar of which 0 g added, 8.9 g protein, 784 mg sodium. Trans fat is printed '<0.1' and stored as 0; no fibre line is printed. Net quantity is 120 g on the pack (the listing says 150 g). Atwater energy (530 kcal) matches.
Ingredients to watch
- Saturated fatConcern
14.1 g per 100 g, nearly three times the 5 g high line, mostly from palmolein oil.
- SodiumConcern
784 mg per 100 g, above the 600 mg high line; 235 mg per 30 g serve.
- CaloriesWorth watching
531 kcal per 100 g, about 159 kcal in a 30 g serve.
- Refined flourWorth watching
Maida is the first ingredient.
Common misconceptions
Myth: "Murukku is a light traditional snack"
It is deep-fried: 30.1 g of fat per 100 g, 14.1 g of it saturated.
Myth: "Rice flour and sesame make it wholesome"
Maida and palmolein oil lead the list; sesame seeds are the last ingredient.
How often, and how
- Healthy adultsOccasionally
- ChildrenRarely
- Diabetes or prediabetesLimit
Smarter ways to eat it
Count a handful
A 30 g serve is about 159 kcal, 4.2 g of saturated fat and 235 mg of sodium.
Share the pack
The 120 g pack holds four 30 g serves and about 17 g of saturated fat.
Common questions
Is Garden Crispy Murukku Namkeen healthy?
Garden Crispy Murukku Namkeen scores EB4 (Poor) on CleanPlate, which makes it best kept as a rare treat rather than a regular buy. The main concerns are: High sodium (783.9mg per 100g); High saturated fat (14.1g); Refined flour (maida) base; Palm oil listed. On the plus side: Source of protein (8.9g); No added sugar.
What does the EB4 score mean?
The first letter (E) grades nutritional value: very low nutrient density. The second letter (B) grades ingredient and label integrity: good, few concerning additives. The number (4) grades risk nutrients (sugar, sodium, saturated fat): high risk.
Which ingredients in Garden Crispy Murukku Namkeen should I watch?
Refined Wheat Flour (Maida) (Maida), Refined Palmolein Oil (Palmolein).
Last reviewed October 13, 2026. Scored with the CleanPlate method from the published label.
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