Haldiram's Lite Mixture Namkeen (150 g)
Red flags
- −Red flag: High sodium (680mg per 100g)
- −Red flag: High saturated fat (12g)
- −Red flag: Palm oil listed
Green flags
- +Green flag: High protein (13g per 100g)
- +Green flag: No added sugar
Ingredients, decoded
9 listed- Flaked Rice (46%)
- Edible Vegetable Oil (Palmolein Oil)
- Chana (14%)
- Corn Flakes (6.5%)
- *Spices & Condiments (Cumin Seed Powder, Turmeric Powder, Pomegranate Seed Powder, Dry Mango Powder, Ginger Powder, Cinnamon Powder, Celery, Mint Leaves Powder, Cardamom Powder, Black Cumin, Red Chilli Powder, Clove Powder)
- Iodised Salt
- Black Salt Powder
- Acidity Regulator (INS 330)
- Natural & Nature Identical Flavouring Substances
EB4
Our take
CleanPlate reviewRice-flake mixture whose Lite label has no comparison
Haldiram's Lite Mixture is a namkeen of flaked rice (46%), palmolein oil, chana (14%) and corn flakes (6.5%), seasoned with a spice blend, iodised salt, black salt, citric acid and flavouring. The pack is 150 g and the panel is printed per 100 g with a 20 g serving.
CleanPlate scores it EB4. The E for nutrition is low: almost no credited protein, fibre or micronutrients per 100 g; its 13 g of protein earns no credit because it is under 2.75 g per 100 kcal. The B for ingredients reflects mostly refined or industrial ingredients (led by flaked rice, edible vegetable oil and chana), with additives that cost points: flavouring. The 4 for risk comes mainly from saturated fat (12 g per 100 g) and sodium (680 mg per 100 g).
Claims vs reality
What the pack says, checked against the ingredient list and nutrition panel.
- On the packBe careful
“Lite”
The pack names no reference product to compare with; 520 kcal and 28 g of fat per 100 g are not low.
- Retail listingBe careful
“Low-Fat”
The retailer text says low-fat, but 28 g of fat per 100 g is not low; this claim is not on the pack.
How EB4 breaks down
Each grade is scored on its own. Here are the label numbers behind each one, per 100 g.
Very low nutrient density
- Protein
- 13 g
- Fibre
- Not declared
- Vitamins and minerals
- None declared
- Energy
- 520 kcal
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.
Good, few concerning additives
- Base
- Flaked Rice
- Main fat
- Edible Vegetable Oil
- Sweeteners
- None added
- Additives
- 1
- Flagged
- Palmolein
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
High risk
- Added sugar
- 0 g
- Sodium
- 680 mg
- Saturated fat
- 12 g
- Trans fat
- 0.1 g
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
A closer look
Does the label add up?
Flaked rice (46%), edible vegetable oil (palmolein), chana (14%), corn flakes (6.5%), spices and condiments (cumin, turmeric, pomegranate, dry mango, ginger, cinnamon and others), iodised salt, black salt powder, acidity regulator (330) and natural and nature-identical flavouring substances.
Per 100 g: 520 kcal, 28 g fat of which 12 g saturated, 2 g sugar of which 0 g added, 13 g protein, 680 mg sodium. The pack list differs from the Blinkit listing, which had 46.6% flaked rice, no palmolein and no flavouring; the pack was used. The 150 g net weight is blank on the pack mockup and comes from the listing. The panel has no fibre line.
Ingredients to watch
- Saturated fatWorth watching
12 g per 100 g, from palmolein oil.
- Fat and caloriesWorth watching
520 kcal and 28 g of fat per 100 g.
- SodiumWorth watching
680 mg per 100 g, about 136 mg in a 20 g serving.
- Short listFine
Rice, oil, chana, corn and spices, with no colour or preservative.
Common misconceptions
Myth: "Lite namkeen is a light snack"
At 520 kcal per 100 g it is close to a regular mixture.
Myth: "Roasted or puffed means low fat"
The fat here is 28 g per 100 g, from palmolein oil.
How often, and how
- Healthy adultsOccasionally
- ChildrenRarely
- Diabetes or prediabetesLimit
Smarter ways to eat it
Measure a handful
A 20 g serve is about 104 kcal; keep to that.
Mix with puffed rice
Stretch the mixture with plain murmura to cut the fat per handful.
Common questions
Is Haldiram's Lite Mixture Namkeen (150 g) healthy?
Haldiram's Lite Mixture Namkeen (150 g) scores EB4 (Poor) on CleanPlate, which makes it best kept as a rare treat rather than a regular buy. The main concerns are: High sodium (680mg per 100g); High saturated fat (12g); Palm oil listed. On the plus side: High protein (13g per 100g); No added sugar.
What does the EB4 score mean?
The first letter (E) grades nutritional value: very low nutrient density. The second letter (B) grades ingredient and label integrity: good, few concerning additives. The number (4) grades risk nutrients (sugar, sodium, saturated fat): high risk.
Which ingredients in Haldiram's Lite Mixture Namkeen (150 g) should I watch?
Edible Vegetable Oil (Palmolein Oil) (Palmolein).
Last reviewed October 11, 2026. Scored with the CleanPlate method from the published label.
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Fair