Murikha — Puffed Rice Guide | murikha.com
Rice murmura, ragi murmura and poha look similar but differ sharply on calcium, glycemic index and processing method.
Rice murmura, the standard puffed rice, carries 8-10 mg calcium per 100 g and a glycemic index of about 82. It is the lightest and crispest of the three, and the one most commonly used for bhel, jhalmuri and plain snacking.
Ragi murmura, puffed finger millet, is the nutritional outlier. It carries 344 mg calcium per 100 g — more than thirty times the rice figure — and a lower glycemic index of about 54-65. For anyone prioritising calcium or a gentler glucose response, it is the stronger choice.
Poha is flattened rice, not puffed. The grain is pressed between rollers rather than expanded under heat, so it retains more density and needs rinsing, soaking or cooking before eating. It carries about 350-360 kcal per 100 g with a GI near 70.
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The processing difference matters beyond nutrition. Puffing gelatinises the starch and makes the grain ready to eat straight from the packet; flattening leaves a grain that still behaves like a cereal in the kitchen.
In practice, the choice depends on the goal. For calcium, pick ragi murmura. For a lower-GI snack, ragi again. For a familiar breakfast that behaves like a light grain, poha at a controlled portion is the middle option.
Whichever grain you choose, the portion rules from the calorie and glycemic pages still apply. The grain changes the micronutrient and GI profile; it does not change the fact that a loosely filled cup weighs far less than it looks.
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