Rajdhani Puffed Rice (Murmura)
Published · Last updated
A realistic serve of Rajdhani Puffed Rice (1 serve, 25 g) has 100 kcal, 2 g protein, 21.8 g carbohydrate, 0.4 g fat, 0 g added sugar and 25 mg sodium. Per 100 g it has 400 kcal, 8 g protein, 87 g carbohydrate, 1.5 g fat, 0 g saturated fat, 0 g added sugar and 100 mg sodium.
Rajdhani Puffed Rice (Murmura) is plain puffed rice made from just rice and iodised salt, sold as a base for bhel and upma. It scores EB2: nutrition is low as no fibre, vitamins or minerals are declared, ingredients are clean with no additives, and risk is low with no sugar or saturated fat. Fine as an everyday base, with vegetables or curd added.
Ingredients, decoded
2 listed- Rice
- Iodized Salt
½ teaspoon of sugar in every 100 g · 1.6 g total sugar, 5 g a teaspoon
Score and nutrition facts for Rajdhani Puffed Rice (Murmura):
| Energy | 400 kcal |
|---|---|
| Protein | 8 g |
| Carbohydrates | 87 g |
| Total sugars | 1.6 g |
| Added sugars | 0 g |
| Total fat | 1.5 g |
| Saturated fat | 0 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 100 mg |
Think this score is wrong?
Why Rajdhani Puffed Rice scores EB2
Nutrition is an E: 8 g protein per 100 g from refined rice is only 2 g per 100 kcal, and no fibre, vitamins or minerals are declared. Ingredients are a B on a two-item list, and risk is a 2.
Very low nutrient density
- Protein
- 8 g
- Fibre
- Not declared
- Vitamins and minerals
- None declared
- Energy
- 400 kcal
01 Nutrition density: why E
Protein is 8 g per 100 g, which works out to 2 g per 100 kcal, under the 2.75 g line, so protein earns reduced credit. Nearly all of it comes from rice, a refined grain, and the product is 87 g carbohydrate per 100 g.
No fibre, vitamins or minerals are declared, so nothing else adds to the grade. That is why a clean product still lands on an E for nutrition.
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
- Rice
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why B
Rice and iodised salt are the whole list. There are no additives, no flavours, no sweeteners and no hydrogenated fat, and no label claim is hollow, so nothing costs ingredient points.
What holds it back from the top is a single refined grain and the fact that no percentages are declared.
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
- 100 mg
- Saturated fat
- 0 g
- Trans fat
- 0 g
03 Load risk: why 2
Energy is the biggest part of the risk number: 400 kcal per 100 g. Sodium is next at 100 mg per 100 g, from the iodised salt.
Sugar, saturated fat and trans fat are all 0 g, so they play no part. The grade is a 2.
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: Low sodium
- +Green flag: No additives
Does Rajdhani Puffed Rice live up to its claims?
The fat and trans fat claims hold: 1.5 g fat and 0 g trans fat per 100 g. The low-calorie and gluten-free lines need care, since calories depend on the serve and the pack may be processed alongside wheat.
- Product nameHolds
“Murmura Puffed Rice Super Fine”
The list is rice and iodised salt only, so the name describes the product.
- On the packHolds
“Zero Trans Fat & Cholesterol”
Trans fat and cholesterol are both declared as 0 per 100 g, and no hydrogenated fat is listed.
- On the packBe careful
“Low in calories and fat”
Fat is low at 1.5 g per 100 g. Calories are 400 kcal per 100 g, though a 25 g serve is 100 kcal.
- On the packBe careful
“Naturally gluten-free”
Rice is the only grain listed, but the pack also says it may be processed in a facility that handles wheat, peanuts and sesame.
What's in Rajdhani Puffed Rice?
Rice leads the list and iodised salt follows, with no additives and no percentages declared. Nothing in it needs avoiding, and little in it adds nutrition.
2 ingredients listed. None of them is an additive or watched ingredient in our research.
The ingredient list, read for you
Rice comes first and iodised salt second, so the product is puffed rice with a little salt. No percentages are declared, but the list has only two items. Salt gives the 100 mg sodium per 100 g and adds iodine as the label's iodised salt.
Ingredients to watch
- Thin nutritionConcern
8 g protein per 100 g from refined rice, with no fibre, vitamins or minerals declared. This is what holds nutrition at the lowest grade.
- CarbohydrateWorth watching
87 g per 100 g, about 21.8 g in a 25 g serve, almost all starch. Sugar is 1.6 g per 100 g and none is added.
- EnergyWorth watching
400 kcal per 100 g, 100 kcal per 25 g serve. Calories add up quickly if the serve grows or oil is added.
- SodiumFine
100 mg per 100 g from iodised salt, about 25 mg per serve.
- Two-item listFine
Rice and iodised salt only. No additives, no sugar, no saturated fat and no trans fat.
What it doesn’t have
- No fibre, vitamins or minerals are declared on the panel.
- No percentage is given for the rice or the salt.
What to know about Rajdhani Puffed Rice
Just rice and salt, with little else to offer
A 200 g pack of puffed rice, also called murmura, with two ingredients: rice and iodised salt. No percentages are declared. People buy it for bhel puri and jhal muri, for upma, and for sweets such as puffed rice cakes and laddoos.
Per 100 g it has 400 kcal, 8 g protein, 87 g carbohydrate, 1.6 g sugar (none of it added), 1.5 g fat and 100 mg sodium. The pack prints a 25 g serve, with 8 serves in the pack, so one serve is 100 kcal, 2 g protein and 25 mg sodium. There is no saturated fat, trans fat or cholesterol.
The name and the pack claims are plain, and the list matches them: nothing is added beyond salt. The back text calls it low in calories and fat, which is true of the fat and depends on the serve for the calories. It also says gluten-free, while the allergen line says it may be processed alongside wheat, peanuts and sesame. CleanPlate scores it EB2.
Who should eat Rajdhani Puffed Rice?
Suitable as an everyday base for most adults and children. Those watching blood sugar should keep serves to about 25 g and add protein.
- Most adultsEveryday
100 kcal and 25 mg sodium per 25 g serve, with no additives.
- ChildrenEveryday
No sugar, sweetener or dye, but only 2 g protein per serve, so add other foods.
- Diabetes or prediabetesA few times a week
About 21.8 g carbohydrate per 25 g serve, with no fibre declared.
- Active peopleA few times a week
Quick carbohydrate at 100 kcal per serve, but only 2 g protein.
Recipes with Rajdhani Puffed Rice
Murmura suits bhel, jhal muri and upma. At 100 kcal per 25 g serve, the toppings and any added oil decide the dish's calories.
Bhel puri
Toss 25 g of murmura with chopped onion, tomato and chutney, so the 100 kcal base carries the vegetables.
Jhal muri
Mix murmura with chopped vegetables and a few peanuts, and go easy on added salt, since the puffed rice has 25 mg sodium per serve.
Murmura upma
The pack's own serving suggestion. Add vegetables and an egg or peanuts to raise the 2 g protein per serve.
Rajdhani Puffed Rice: common questions
Is Rajdhani Puffed Rice (Murmura) healthy?
Rajdhani Puffed Rice is not high in sugar, salt or saturated fat, so it can be a regular part of your diet.
How many calories and how much protein are in Rajdhani Puffed Rice (Murmura)?
Per 100 g, Rajdhani Puffed Rice (Murmura) has 400 kcal, 8 g protein, 87 g carbohydrate, 1.5 g fat and 0 g saturated fat. One serve (1 serve, 25 g) has 100 kcal and 2 g protein.
What are the ingredients in Rajdhani Puffed Rice (Murmura)?
2 ingredients, in label order: Rice, Iodized Salt.
Does Rajdhani Puffed Rice (Murmura) live up to its claims?
4 claims checked: 2 hold, 2 need care. "Low in calories and fat" needs care: Fat is low at 1.5 g per 100 g. Calories are 400 kcal per 100 g, though a 25 g serve is 100 kcal. "Naturally gluten-free" needs care: Rice is the only grain listed, but the pack also says it may be processed in a facility that handles wheat, peanuts and sesame.
Who should limit Rajdhani Puffed Rice (Murmura)?
Most adults: everyday. 100 kcal and 25 mg sodium per 25 g serve, with no additives. Children: everyday. No sugar, sweetener or dye, but only 2 g protein per serve, so add other foods. Diabetes or prediabetes: a few times a week. About 21.8 g carbohydrate per 25 g serve, with no fibre declared.
How much sugar, salt and saturated fat does Rajdhani Puffed Rice (Murmura) have?
Per 100 g, Rajdhani Puffed Rice (Murmura) has 0 g added sugar, 100 mg sodium (about 0.3 g salt) and 0 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.
What does the EB2 score mean for Rajdhani Puffed Rice (Murmura)?
The first letter (E) grades nutrition density on A to E, the second (B) grades ingredient integrity on A to E, and the number (2) grades load risk on 1 to 5. A and 1 are best. Nutrition: Protein is 8 g per 100 g, which works out to 2 g per 100 kcal, under the 2.75 g line, so protein earns reduced credit. Nearly all of it comes from rice, a refined grain, and the product is 87 g carbohydrate per 100 g. Ingredients: Rice and iodised salt are the whole list. There are no additives, no flavours, no sweeteners and no hydrogenated fat, and no label claim is hollow, so nothing costs ingredient points. Load risk: Energy is the biggest part of the risk number: 400 kcal per 100 g. Sodium is next at 100 mg per 100 g, from the iodised salt.
Last reviewed October 31, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
Reference values: FSSAI labelling regulations, Codex Alimentarius, ICMR-NIN and the UK front of pack guidance. Where our label data comes from.
Label read on 31 October 2026, from photos of the pack. If the pack has changed since, tell us.
Score history (1)
| Date | Score | Method | Why |
|---|---|---|---|
| 31 October 2026 | EB2 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
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