Organic Tattva - Organic Puffed Rice (Murmura)
Published
Organic Tattva Organic Puffed Rice (Murmura) is puffed rice with one ingredient, sold as a base for snacks and breakfast. It scores DB2: low on nutrition because it is mostly starch with little fibre or protein, strong on ingredients because nothing is added, and low on risk because sugar and saturated fat are very low. Use it as a base with curd or nuts.
Ingredients, decoded
1 listed- Organic Puffed Rice
½ teaspoon of sugar in every 100 g · 1.8 g total sugar, 5 g a teaspoon
| Energy | 374.2 kcal |
|---|---|
| Protein | 6 g |
| Carbohydrates | 84.9 g |
| Total sugars | 1.8 g |
| Added sugars | 0 g |
| Dietary fibre | 0.85 g |
| Total fat | 0.98 g |
| Saturated fat | 0.26 g |
| Trans fat | 0 g |
| Cholesterol | 0.1 mg |
| Sodium | 237.5 mg |
| Iron | 1.8 mg |
| Calcium | 185.8 mg |
| Magnesium | 77.9 mg |
| Potassium | 131.9 mg |
| Vitamin C | 0.37 mg |
Think this score is wrong?
What to know about Organic Tattva - Organic Puffed Rice
Single-ingredient puffed rice, light on protein and fibre
A 200 g pack of organic puffed rice (murmura or muri), with a single ingredient and no additives. It is bought as a base for jhalmuri, bhel, chivda and homemade cereal bowls, and by people who want a plain, certified organic grain product. No percentage is printed because there is only one ingredient.
Per 100 g you get 374 kcal, 6.01 g protein, 84.9 g carbohydrate, 1.82 g total sugar with 0 g added sugar, 0.98 g fat (0.26 g saturated) and 237 mg sodium. Fibre is low at 0.85 g. The pack prints 100 g as one serve and lists two servings per pack, so one serve has the same numbers as 100 g.
The front promises organic, low fat and a source of minerals, and the panel backs those up. The back also calls it low in calories, which is a stretch for a dry cereal at 374 kcal per 100 g. CleanPlate scores it DB2.
Why Organic Tattva - Organic Puffed Rice scores DB2
Nutrition is a D because fibre is 0.85 g and protein 6.01 g per 100 g, mostly starch. Ingredients are a B for a single ingredient with no additives, and risk is a 2, led by 237 mg sodium.
Low nutrient density
- Protein
- 6 g
- Fibre
- 0.85 g
- Vitamins and minerals
- 5 declared
- Energy
- 374 kcal
01 Nutrition density: why D
Protein is 6.01 g per 100 g and fibre is 0.85 g, so the core nutrition score is zero. The calories come almost entirely from 84.9 g of carbohydrate, and sugar is low at 1.82 g total with no added sugar.
The only lift comes from minerals: 185.81 mg calcium, 1.82 mg iron, 77.92 mg magnesium and 131.89 mg potassium per 100 g add a small bonus, which is not enough to move the grade off a D.
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. Protein also has to supply at least 12.5% of the calories to count, and 25% for full credit.
Good, few concerning additives
- Base
- Organic Puffed Rice
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why B
The list is a single ingredient, organic puffed rice, so there is no additive, no hydrogenated fat, no sweetener and no flavouring to cost ingredient points. It scores 74.3 on the 100-point ingredient scale.
No label promise is hollow, so there is no label-integrity penalty. The pack names its organic certifier and standards and carries an allergen note.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Low risk
- Added sugar
- 0 g
- Sodium
- 237.5 mg
- Saturated fat
- 0.26 g
- Trans fat
- 0 g
03 Load risk: why 2
Sodium is the largest part of the risk number at 237 mg per 100 g, followed by energy at 374 kcal per 100 g. Saturated fat is 0.26 g and added sugar is 0 g, so they add almost nothing.
That puts risk at a 2. One pack serve of 100 g carries the same figures as 100 g.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
Red flags
No major red flags on the label.
Green flags
- +Green flag: No added sugar
- +Green flag: No additives
Does Organic Tattva - Organic Puffed Rice live up to its claims?
The low fat, mineral and organic claims hold on the panel. The low-calorie line is framed generously at 374 kcal per 100 g, and the pesticide-free claim rests on a test report the pack points to.
- Product nameHolds
“Organic Puffed Rice”
The ingredient list is organic puffed rice alone. The pack states certification by Control Union under the NPOP and USDA NOP standards.
- On the packHolds
“Source of essential minerals”
Per 100 g the panel shows 185.81 mg calcium, 1.82 mg iron and 77.92 mg magnesium.
- On the packHolds
“Low in fat”
Total fat is 0.98 g per 100 g, of which 0.26 g is saturated.
- On the packBe careful
“Low in Calories and Fat”
Fat is low, but energy is 374 kcal per 100 g, similar to other dry cereals. It is light by volume, not by weight.
- On the packBe careful
“Pesticide and chemical free”
Nothing on the ingredient list or panel contradicts it, but it rests on a residue test report reached through a QR code on the pack.
What's in Organic Tattva - Organic Puffed Rice?
The list is one ingredient: organic puffed rice. No sugar, oil, salt or additive is listed, so the watch points are the low fibre and protein and the 237 mg sodium per 100 g.
The ingredient list, read for you
The list is a single ingredient: organic puffed rice. There is no percentage because there is nothing else in it, and no salt, sugar, oil, flavouring or additive is listed.
The back of the pack adds a note that it is processed in a facility that also handles nuts and peanuts.
Ingredients to watch
- Little fibre and proteinConcern
Fibre is 0.85 g and protein 6.01 g per 100 g, so the nutrition grade rests mostly on starch and a few minerals.
- SodiumWorth watching
237 mg per 100 g, and the same in one 100 g pack serve.
- Nut and peanut facilityWorth watching
The pack says it is processed in a facility that handles nuts and peanuts, which matters for anyone with a nut allergy.
- Single ingredient, no added sugarFine
Organic puffed rice only, with 0 g added sugar, 0.26 g saturated fat and no additives.
- MineralsFine
185.81 mg calcium, 1.82 mg iron and 77.92 mg magnesium per 100 g.
What it doesn’t have
- Fibre is very low at 0.85 g per 100 g, and protein is modest, so it does not fill you up on its own.
Who should eat Organic Tattva - Organic Puffed Rice?
A few times a week for most adults and children. People watching blood sugar should keep portions small and add protein, since there are 84.9 g of carbohydrate and little fibre per 100 g.
- Most adultsA few times a week
374 kcal per 100 g, mostly starch, with 0.85 g fibre.
- ChildrenA few times a week
No additives or added sugar, but low in protein and fibre alone.
- Diabetes or prediabetesOccasionally
84.9 g carbohydrate per 100 g with little fibre to slow it.
- Active peopleA few times a week
Quick carbohydrate, but only 6.01 g protein per 100 g, so add protein.
Recipes with Organic Tattva - Organic Puffed Rice
Puffed rice works as the crunchy base: toss it into jhalmuri or bhel, or serve it with milk, and add protein to cover its 6.01 g per 100 g.
Jhalmuri
The pack's own recipe: toss puffed rice with onion, tomato, chilli and spices, and note that the 237 mg sodium per 100 g in the rice is before any salt or masala you add.
Puffed rice with curd and nuts
Mix with curd and roasted peanuts or chana to add protein to a base that has 6.01 g per 100 g.
Vegetable bhel
Combine with chopped cucumber, tomato and sprouts for fibre, since the rice has just 0.85 g per 100 g.
Organic Tattva - Organic Puffed Rice: common questions
What is the CleanPlate score of Organic Tattva - Organic Puffed Rice (Murmura)?
Organic Tattva Organic Puffed Rice (Murmura) is puffed rice with one ingredient, sold as a base for snacks and breakfast. It scores DB2: low on nutrition because it is mostly starch with little fibre or protein, strong on ingredients because nothing is added, and low on risk because sugar and saturated fat are very low. Use it as a base with curd or nuts. Nutrition D, ingredients B, load risk 2; nutrition and ingredients run A to E, risk runs 1 to 5, and A and 1 are best.
How many calories and how much protein are in Organic Tattva - Organic Puffed Rice (Murmura)?
Per 100 g, Organic Tattva - Organic Puffed Rice (Murmura) has 374 kcal, 6 g protein, 84.9 g carbohydrate, 0.98 g fat and 0.26 g saturated fat. One serve (100 g, the pack's serve (half a pack)) has 374 kcal and 6 g protein.
What are the ingredients in Organic Tattva - Organic Puffed Rice (Murmura)?
1 ingredient, in label order: Organic Puffed Rice.
Does Organic Tattva - Organic Puffed Rice (Murmura) live up to its claims?
5 claims checked: 3 hold, 2 need care. "Low in Calories and Fat" needs care: Fat is low, but energy is 374 kcal per 100 g, similar to other dry cereals. It is light by volume, not by weight. "Pesticide and chemical free" needs care: Nothing on the ingredient list or panel contradicts it, but it rests on a residue test report reached through a QR code on the pack.
Who should limit Organic Tattva - Organic Puffed Rice (Murmura)?
Most adults: a few times a week. 374 kcal per 100 g, mostly starch, with 0.85 g fibre. Children: a few times a week. No additives or added sugar, but low in protein and fibre alone. Diabetes or prediabetes: occasionally. 84.9 g carbohydrate per 100 g with little fibre to slow it.
How much sugar, salt and saturated fat does Organic Tattva - Organic Puffed Rice (Murmura) have?
Per 100 g, Organic Tattva - Organic Puffed Rice (Murmura) has 0 g added sugar, 237 mg sodium (about 0.6 g salt) and 0.26 g saturated fat. The FSSAI and UK FSA "high" lines are 10 g added sugar, 600 mg sodium and 5 g saturated fat per 100 g. It is under all three lines.
Last reviewed October 29, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
Label read on 29 October 2026, from photos of the pack. If the pack has changed since, tell us.
Score history (1)
| Date | Score | Method | Why |
|---|---|---|---|
| 29 October 2026 | DB2 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
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