Natural Tattva Raw Makhana
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Natural Tattva Raw Makhana is plain fox nut seeds, sold raw to roast or cook at home. It scores [L]BA2: nutrition is solid on protein and minerals, the ingredient list could not be simpler, and risk is low, though the rich in fibre claim does not hold up. Works as a light roasted snack in modest handfuls.
Ingredients, decoded
1 listed- Makhana
0 teaspoon of sugar in every 100 g · 0 g total sugar, 5 g a teaspoon
| Energy | 399.8 kcal |
|---|---|
| Protein | 7.8 g |
| Carbohydrates | 88.7 g |
| Total sugars | 0 g |
| Added sugars | 0 g |
| Dietary fibre | 4.7 g |
| Total fat | 0.51 g |
| Saturated fat | 0.2 g |
| Trans fat | 0.01 g |
| Cholesterol | 0.3 mg |
| Sodium | 40.1 mg |
| Iron | 2.7 mg |
| Calcium | 143 mg |
| Magnesium | 39.8 mg |
| Potassium | 42.8 mg |
| Vitamin C | 30.5 mg |
Think this score is wrong?
What to know about Natural Tattva Raw Makhana
Plain makhana, but not the rich fibre it claims
Natural Tattva Raw Makhana is a 200 g pack of makhana, also called fox nut or lotus seeds, with nothing else in the ingredient list and so no percentage to declare. It is sold raw, for people who want to dry roast or cook a light, gluten-free snack at home.
Per 100 g it has 400 kcal, 7.81 g protein, 4.67 g fibre, 0.51 g fat, 0 g sugar and 40.15 mg sodium. The pack prints a serve of 100 g, two to a pack, which is about 400 kcal. A typical handful of 30 g is closer to 120 kcal, since the seeds are very light.
The front says low in fat, source of protein and source of minerals, and those hold. It also says rich in fibre, and the fibre is not high enough for that. That is what sets the [L] flag. CleanPlate scores it [L]BA2.
Does Natural Tattva Raw Makhana live up to its claims?
Low in fat, source of protein and source of minerals hold. Rich in fibre does not, with 4.67 g per 100 g, and that sets the [L]. The weight management line needs care.
- On the packMisleading
“RICH IN FIBRE”
Fibre is 4.67 g per 100 g, under 6 g, and 1.17 g per 100 kcal, under 3 g. That is not enough to call it rich in fibre.
- On the packHolds
“LOW IN FAT”
Total fat is 0.51 g per 100 g and saturated fat is 0.2 g.
- On the packHolds
“SOURCE OF PROTEIN”
Protein is 7.81 g per 100 g, so about 2.3 g in a 30 g handful.
- On the packHolds
“SOURCE OF ESSENTIAL MINERALS”
Per 100 g the panel declares 143 mg calcium, 2.73 mg iron, 39.8 mg magnesium and 42.8 mg potassium.
- On the packBe careful
“Aids in Weight Management: low-calorie”
Makhana is light and filling by volume, but it has 400 kcal per 100 g, so it is not low in calories by weight.
Why Natural Tattva Raw Makhana scores [L]BA2
Nutrition is a B on 7.81 g protein per 100 g and a range of minerals. Ingredients are an A for a single ingredient with no additives. Risk is a 2, driven mostly by energy at 400 kcal per 100 g.
Good nutrient density
- Protein
- 7.8 g
- Fibre
- 4.7 g
- Vitamins and minerals
- 5 declared
- Energy
- 400 kcal
01 Nutrition density: why B
Protein is 7.81 g per 100 g and fibre is 4.67 g, so a 30 g handful gives about 2.3 g protein and 1.4 g fibre. Fat is only 0.51 g and sugar is 0 g.
Declared minerals lift the grade: calcium 143 mg, iron 2.73 mg, magnesium 39.8 mg and potassium 42.8 mg per 100 g, plus 30.5 mg vitamin C. That is why nutrition reaches a B and not lower.
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
- Makhana
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list is one word, makhana, with no additives, no oil, no salt and no sugar. That earns the top grade on the list itself.
The rich in fibre claim costs ingredient points. At 4.67 g per 100 g, fibre is under 6 g, and at 1.17 g per 100 kcal it is under 3 g, so the claim is hollow. That sets the [L].
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
- 40.1 mg
- Saturated fat
- 0.2 g
- Trans fat
- 0.01 g
03 Load risk: why 2
Energy is the main driver: 400 kcal per 100 g, which makes up most of the risk number. The rest is small: saturated fat 0.2 g, sodium 40.15 mg and trans fat 0.01 g per 100 g.
Added sugar is 0 g, so it plays no part. Because makhana is so light, a typical handful carries far fewer calories than 100 g does.
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
What's in Natural Tattva Raw Makhana?
Makhana is the only ingredient. There is no added sugar, salt, oil or additive, so the only things to watch are the fibre claim and the energy per 100 g.
The ingredient list, read for you
Makhana is the only ingredient, with no percentage because it is the whole list. It is the seed of the lotus, sold raw, so there is no oil, salt, sugar, flavouring or additive in the pack.
Ingredients to watch
- Rich in fibre claimConcern
Fibre is 4.67 g per 100 g, under the 6 g needed for the claim. It costs ingredient points and sets the [L].
- EnergyWorth watching
400 kcal per 100 g, the biggest part of the risk number. A 30 g handful is about 120 kcal.
- Nut and peanut facilityWorth watching
The pack says it is processed in a facility that also processes nuts and peanuts. Anyone with a nut allergy should read this.
- Single ingredient, no additivesFine
Makhana alone, with 0 g sugar and 40.15 mg sodium per 100 g.
- Protein and mineralsFine
7.81 g protein per 100 g, with calcium at 143 mg and iron at 2.73 mg.
Who should eat Natural Tattva Raw Makhana?
Fine every day for most adults and children in a small handful. Weight management needs a little more care, since 100 g is about 400 kcal.
- Most adultsEveryday
A 30 g handful is about 120 kcal with 12 mg sodium.
- ChildrenEveryday
No additives or sugar, and 40.15 mg sodium per 100 g.
- High blood pressureEveryday
Only 40.15 mg sodium per 100 g, if you add no salt.
- Weight managementA few times a week
Light by volume, but 400 kcal per 100 g, so keep to a handful.
Recipes with Natural Tattva Raw Makhana
Dry roast it for a crunchy snack, toss it into bhel, or stir it into a savoury mix. Salt and fat added at home are what change the numbers.
Makhana bhel
The pack suggests dry roasting 1½ cups of makhana on a low flame until crunchy, then mixing it into bhel, with 40.15 mg sodium per 100 g to start from.
Dry roasted spiced makhana
Roast with a pinch of pepper or chaat masala and little or no oil, so the 0.51 g fat per 100 g stays low.
Makhana trail mix
Mix roasted makhana with seeds or fruit for more protein and fibre than the 7.81 g and 4.67 g per 100 g it gives alone.
Natural Tattva Raw Makhana: common questions
What is the CleanPlate score of Natural Tattva Raw Makhana?
Natural Tattva Raw Makhana is plain fox nut seeds, sold raw to roast or cook at home. It scores [L]BA2: nutrition is solid on protein and minerals, the ingredient list could not be simpler, and risk is low, though the rich in fibre claim does not hold up. Works as a light roasted snack in modest handfuls. Nutrition B, ingredients A, load risk 2; nutrition and ingredients run A to E, risk runs 1 to 5, and A and 1 are best.
How many calories and how much protein are in Natural Tattva Raw Makhana?
Per 100 g, Natural Tattva Raw Makhana has 400 kcal, 7.8 g protein, 88.7 g carbohydrate, 0.51 g fat and 0.2 g saturated fat. One serve (30 g, a typical handful) has 120 kcal and 2.3 g protein.
What are the ingredients in Natural Tattva Raw Makhana?
1 ingredient, in label order: Makhana.
Does Natural Tattva Raw Makhana live up to its claims?
5 claims checked: 3 hold, 1 needs care, 1 is misleading. "RICH IN FIBRE" is misleading: Fibre is 4.67 g per 100 g, under 6 g, and 1.17 g per 100 kcal, under 3 g. That is not enough to call it rich in fibre. "Aids in Weight Management: low-calorie" needs care: Makhana is light and filling by volume, but it has 400 kcal per 100 g, so it is not low in calories by weight.
Who should limit Natural Tattva Raw Makhana?
Most adults: everyday. A 30 g handful is about 120 kcal with 12 mg sodium. Children: everyday. No additives or sugar, and 40.15 mg sodium per 100 g. High blood pressure: everyday. Only 40.15 mg sodium per 100 g, if you add no salt.
How much sugar, salt and saturated fat does Natural Tattva Raw Makhana have?
Per 100 g, Natural Tattva Raw Makhana has 0 g added sugar, 40 mg sodium (about 0.1 g salt) and 0.2 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.
Last reviewed October 29, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
More Makhana
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- +Green flag: No added sugar
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