Makhana is popular as a light snack. Here is what 100 g of phool makhana actually contains, from the lab values printed on our Kosi Heritage pack — so you can decide for yourself how it fits your diet.

What these numbers mean

1. Very low in fat. Just 0.41 g of fat per 100 g before any ghee or oil is added.
2. A useful amount of protein. 10.57 g per 100 g.
3. Rich in dietary fibre. 7.17 g per 100 g.
4. Almost no sugar. Less than 1 g per 100 g, with no added sugar in plain makhana.
5. Very low in sodium when eaten plain — 6.85 mg per 100 g. Seasoning adds salt, so go easy if you are watching sodium.
6. One ingredient. The ingredient list on our packs reads: 100% Phool Makhana.
7. Light per handful. A 30 g bowl gives about 112 kcal.

Values can vary slightly between batches and grades. This article is general information, not medical advice — if you follow a special diet, check with your doctor or dietitian.

See the full label on Kosi Heritage or browse all makhana.