When it comes to weight loss, snacks can either derail your progress or accelerate results. Choosing the right option makes all the difference. Two traditional Indian snacks, makhana or fox nuts and murmura or puffed rice, are gaining popularity because of their lightness, nutrition, and role in supporting a calorie-conscious diet. Makhana vs murmura has become a hot topic among health enthusiasts.
But which one is better for rapid weight loss? Here is a detailed comparison of makhana vs murmura.
Makhana: The Nutrient-Dense Powerhouse
Makhana, also called lotus seeds or fox nuts, is a low-calorie, high-fibre snack with several health benefits.
- Rich in fibre, which supports digestion, prevents overeating, and promotes satiety
- Contains a good amount of protein, helping preserve lean muscle while losing fat
- Packed with antioxidants such as flavonoids and phenolic acids that protect against cell damage
- Provides potassium, magnesium, and iron to support energy and overall health
- Naturally low in fat unless roasted with excessive oil or ghee
The mix of fibre and protein makes makhana a filling and metabolism-boosting snack suitable for weight management.
Murmura: The Crunchy Energy Provider
Murmura or puffed rice is another popular, affordable, and light Indian snack.
- Low in calories, making it easy to add to a weight-loss diet
- Gluten-free and light, suitable for people with sensitivities
- A good source of carbohydrates, providing quick energy
- Contains fibre and antioxidants that aid digestion and support immunity
- Provides minerals like iron, potassium, and magnesium
However, because of its puffed texture, it can be easy to overeat murmura, which may reduce its effectiveness in weight control.
Makhana vs Murmura: Nutritional Face-Off
| Nutrient | Makhana (per 100 g) | Murmura (per 100 g) |
| Calories | ~350 kcal | ~400 kcal |
| Protein | ~9–10 g | ~6–7 g |
| Fibre | ~7–8 g | ~2–3 g |
| Fat | ~0.5–1 g | ~0.5 g |
| Carbs | ~76 g | ~85 g |
Makhana scores higher on protein and fibre, keeping you full for longer. Murmura offers quick energy but does not provide as much satiety. Both are low in fat and calories, making them useful for people watching their weight. The decision of makhana vs murmura ultimately depends on your dietary goals.
Which Snack Supports Weight Loss Better?
Makhana is a better choice for people who want a filling snack that boosts metabolism and prevents overeating. Murmura is suitable for those who prefer a light and crunchy snack that provides quick energy. Both can support weight loss if consumed in moderation.
Points to remember:
- Roasting makhana in oil or ghee adds calories.
- Murmura’s light texture can lead to overconsumption if portion control is ignored.
Final Verdict
Both makhana and murmura can be included in a weight-loss plan, but the right option depends on personal taste and dietary needs. In the debate of makhana vs murmura, consider your nutritional requirements and lifestyle.
Choose makhana if you want fibre, protein, and longer satiety. Pick murmura if you prefer a light, quick-energy snack. For sustainable weight loss, enjoy these snacks in moderation while focusing on overall nutrition and a balanced lifestyle.