Amma's Makhana Premium Plain Raw Makhana
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A realistic serve of Amma's Makhana Premium Plain Raw Makhana (20 g serve) has 72 kcal, 1.6 g protein, 16.6 g carbohydrate, 0 g fat, 0 g added sugar and 14 mg sodium. Per 100 g it has 360 kcal, 8 g protein, 83 g carbohydrate, 0 g fat, 0 g saturated fat, 0 g added sugar, 5 g fibre and 70 mg sodium.
Amma's Makhana Premium Plain Raw Makhana is a one-ingredient snack of plain popped makhana, left unseasoned for you to roast. It scores [L]CA2: middling on nutrition, clean on ingredients but marked down for a high-fibre claim the numbers do not support, and low on risk. Fine as an everyday snack if roasted with a light hand.
Ingredients, decoded
1 listed- Raw Makhana
<½ teaspoon of sugar in every 100 g · 1 g total sugar, 5 g a teaspoon
Score and nutrition facts for Amma's Makhana Premium Plain Raw Makhana:
| Energy | 360 kcal |
|---|---|
| Protein | 8 g |
| Carbohydrates | 83 g |
| Total sugars | 1 g |
| Added sugars | 0 g |
| Dietary fibre | 5 g |
| Total fat | 0 g |
| Saturated fat | 0 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 70 mg |
| Iron | 2.6 mg |
| Calcium | 150 mg |
| Potassium | 580 mg |
| Vitamin D | 0 µg |
Think this score is wrong?
Why Amma's Makhana Premium Plain Raw Makhana scores [L]CA2
Nutrition is a C on modest protein and fibre plus some calcium, iron and potassium. Ingredients are an A for a single item, held back only by the fibre claim. Risk is a 2, driven by 360 kcal per 100 g.
Adequate nutrient density
- Protein
- 8 g
- Fibre
- 5 g
- Vitamins and minerals
- 4 declared
- Energy
- 360 kcal
01 Nutrition density: why C
Protein is 8 g per 100 g and fibre is 5 g, both modest, and most of the food is carbohydrate at 83 g with only 1 g sugar. In a 20 g serve that is 1.6 g protein and 1 g fibre.
Calcium at 150 mg, iron at 2.6 mg and potassium at 580 mg per 100 g add some credit, which lifts the grade to a C. Vitamin D is 0 mcg.
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.
Clean, minimally processed
- Base
- Raw Makhana
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list is a single item, raw makhana, with no additives, no sweetener, no fat and no flavouring. That earns the top ingredient grade.
The pack says High in Fiber, but fibre is 5 g per 100 g, under 6 g, and only 1.39 g per 100 kcal, under the 3 g needed. That hollow promise costs ingredient points and sets the [L] flag, though the clean list still keeps the grade at A.
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
- 70 mg
- Saturated fat
- 0 g
- Trans fat
- 0 g
03 Load risk: why 2
Energy is the main driver: 360 kcal per 100 g sets the risk number at 2. Sugar, saturated fat and trans fat are all 0 g, so none of them play a part.
Sodium is low at 70 mg per 100 g, 14 mg per 20 g serve, and adds little.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
[L] The name or pack claims promise more than the ingredient list delivers. See Claims vs reality.
Red flags
No major red flags on the label.
Green flags
- +Green flag: Source of fibre
- +Green flag: No added sugar
- +Green flag: Low sodium
Does Amma's Makhana Premium Plain Raw Makhana live up to its claims?
The High in Fiber claim does not hold: 5 g per 100 g is under the 6 g line. Plain, no-preservative and zero-cholesterol claims hold, and Low in Calories needs care.
- On the packMisleading
“High in Fiber”
Fibre is 5 g per 100 g, under the 6 g needed, and 1.39 g per 100 kcal, under 3. A 20 g serve has 1 g.
- On the packBe careful
“Low in Calories”
A 20 g serve is 72 kcal, which is light, but the makhana itself is 360 kcal per 100 g, and roasting in ghee adds more.
- On the packHolds
“Plant Protein”
Protein is 8 g per 100 g from the makhana alone, 1.6 g in a 20 g serve. It is real but modest.
- On the packHolds
“No added Chemicals or Preservatives”
The only ingredient is raw makhana, and no additive is listed.
- Retail listingBe careful
“Contains Calcium, Sodium and Magnesium”
The retailer page shows magnesium, but the pack panel does not declare it. Calcium is 150 mg and sodium 70 mg per 100 g.
What's in Amma's Makhana Premium Plain Raw Makhana?
The list is one item, raw makhana, with no additives and no declared percentage. The only thing to watch is the fibre claim on the front.
1 ingredient listed. None of them is an additive or watched ingredient in our research.
The ingredient list, read for you
The list has one item, raw makhana, with no percentage because nothing else is in the pack. There is no oil, salt, sugar, flavour or preservative, so every number on the panel comes from the makhana itself. The pack may contain traces of makhana shell.
Ingredients to watch
- High in Fiber claimConcern
Fibre is 5 g per 100 g, under the 6 g line, so the front-of-pack claim is hollow. It costs ingredient points and sets the [L] flag.
- EnergyWorth watching
360 kcal per 100 g, 72 kcal per 20 g serve. This is the main driver of the risk number, and roasting in ghee adds to it.
- Modest protein and fibreWorth watching
8 g protein and 5 g fibre per 100 g, so 1.6 g and 1 g per serve. Useful, but not a source of either.
- SodiumFine
70 mg per 100 g, 14 mg per serve, before any salt you add.
- Single ingredientFine
Raw makhana only, no additives, no added sugar, 0 g fat and 0 mg cholesterol.
What it doesn’t have
- Magnesium is not declared on the panel.
- No percentage is given for the makhana, though it is the only ingredient.
What to know about Amma's Makhana Premium Plain Raw Makhana
Plain makhana with a fibre claim that falls short
A 200 g pack of plain, hand-popped makhana with a single ingredient on the list: raw makhana, with no percentage declared because there is nothing else in it. It is sold unflavoured, so the buyer roasts and seasons it at home, and the back of the pack suggests ghee, a low flame and a seasoning of your choice.
Per 100 g the panel shows 360 kcal, 8 g protein, 83 g carbohydrate, 5 g fibre, 1 g total sugar, no added sugar, no fat and 70 mg sodium. A 20 g serve works out to 72 kcal, 1.6 g protein, 1 g fibre and 14 mg sodium. It also carries 150 mg calcium, 2.6 mg iron and 580 mg potassium per 100 g.
The pack gets the basics right: one ingredient, no added sugar, no preservatives and no cholesterol. It overreaches on the front with High in Fiber, which the fibre figure does not support, and that sets the [L] flag. CleanPlate scores it [L]CA2.
Who should eat Amma's Makhana Premium Plain Raw Makhana?
Suitable for most adults and children every day, and for blood pressure too at 14 mg sodium per serve. Weight management does better with a measured serve.
- Most adultsEveryday
72 kcal and 14 mg sodium per 20 g serve, with no added sugar.
- ChildrenEveryday
One plain ingredient, no sweetener, dye or hydrogenated fat.
- High blood pressureEveryday
70 mg sodium per 100 g, as long as you go easy on added salt.
- Weight managementA few times a week
72 kcal per serve is light, but it is 360 kcal per 100 g and ghee adds more.
Recipes with Amma's Makhana Premium Plain Raw Makhana
Roast it, toss it into bhel, simmer it in kheer or curry. Each starts from 72 kcal per 20 g with almost no sodium, so the added ingredients set the numbers.
Ghee-roasted makhana
Roast over a low flame as the pack suggests, using a small spoon of ghee, since the plain makhana is 72 kcal per 20 g before any fat.
Makhana bhel
Toss roasted makhana with chopped onion, tomato and lemon, and the sodium stays near the 14 mg per serve from the makhana.
Makhana kheer
Simmer in milk and sweeten lightly, since the makhana has 83 g carbohydrate per 100 g but only 1 g sugar.
Makhana curry
Add to a gravy for a soft, mild bite, with 150 mg calcium per 100 g of makhana.
Amma's Makhana Premium Plain Raw Makhana: common questions
Is Amma's Makhana Premium Plain Raw Makhana healthy?
Amma's Makhana Premium Plain Raw Makhana 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 Amma's Makhana Premium Plain Raw Makhana?
Per 100 g, Amma's Makhana Premium Plain Raw Makhana has 360 kcal, 8 g protein, 83 g carbohydrate, 0 g fat and 0 g saturated fat. One serve (20 g serve) has 72 kcal and 1.6 g protein.
What are the ingredients in Amma's Makhana Premium Plain Raw Makhana?
1 ingredient, in label order: Raw Makhana.
Does Amma's Makhana Premium Plain Raw Makhana live up to its claims?
5 claims checked: 2 hold, 2 need care, 1 is misleading. "High in Fiber" is misleading: Fibre is 5 g per 100 g, under the 6 g needed, and 1.39 g per 100 kcal, under 3. A 20 g serve has 1 g. "Low in Calories" needs care: A 20 g serve is 72 kcal, which is light, but the makhana itself is 360 kcal per 100 g, and roasting in ghee adds more.
Who should limit Amma's Makhana Premium Plain Raw Makhana?
Most adults: everyday. 72 kcal and 14 mg sodium per 20 g serve, with no added sugar. Children: everyday. One plain ingredient, no sweetener, dye or hydrogenated fat. High blood pressure: everyday. 70 mg sodium per 100 g, as long as you go easy on added salt.
How much sugar, salt and saturated fat does Amma's Makhana Premium Plain Raw Makhana have?
Per 100 g, Amma's Makhana Premium Plain Raw Makhana has 0 g added sugar, 70 mg sodium (about 0.2 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 CA2 score mean for Amma's Makhana Premium Plain Raw Makhana?
The first letter (C) grades nutrition density on A to E, the second (A) 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 and fibre is 5 g, both modest, and most of the food is carbohydrate at 83 g with only 1 g sugar. In a 20 g serve that is 1.6 g protein and 1 g fibre. Ingredients: The list is a single item, raw makhana, with no additives, no sweetener, no fat and no flavouring. That earns the top ingredient grade. Load risk: Energy is the main driver: 360 kcal per 100 g sets the risk number at 2. Sugar, saturated fat and trans fat are all 0 g, so none of them play a part.
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 | CA2 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
