Sehat Crunch Premium Raw Makhana

Q: How many calories and how much protein are in Sehat Crunch Premium Raw Makhana?

Per 100 g, Sehat Crunch Premium Raw Makhana has 346 kcal, 9.9 g protein, 76.1 g carbohydrate, 0.24 g fat and 0.11 g saturated fat. One serve (25 g serve, as printed on the pack) has 87 kcal and 2.5 g protein.

Q: What are the ingredients in Sehat Crunch Premium Raw Makhana?

1 ingredient, in label order: Phool Makhana.

Q: Does Sehat Crunch Premium Raw Makhana live up to its claims?

5 claims checked: 2 hold, 2 need care, 1 is misleading. "RICH IN PROTEIN" is misleading: Protein is 9.9 g per 100 g, under the 11 g needed, and 2.86 g per 100 kcal, under 5.5 g. One 25 g serve gives about 2.5 g. "LOW IN CALORIES" needs care: A 25 g serve is about 87 kcal, which is light, but the puffs have 346 kcal per 100 g. The claim is true by the serve and less so by weight.

Q: Who should limit Sehat Crunch Premium Raw Makhana?

Most adults: everyday. About 87 kcal per 25 g serve, with almost no sodium or saturated fat. Children: everyday. A single plain ingredient with no sugar, dye or sweetener. High blood pressure: everyday. 12.2 mg sodium per 100 g, as long as salt is not added at home.

Q: How much sugar, salt and saturated fat does Sehat Crunch Premium Raw Makhana have?

Per 100 g, Sehat Crunch Premium Raw Makhana has 0 g added sugar, 12 mg sodium (about 0 g salt) and 0.11 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.

Published 29 October 2026

Summary

Sehat Crunch Premium Raw Makhana is plain lotus seed puffs with one ingredient and nothing added. It scores [L]CA2: middling on nutrition because protein and fibre are modest, strong on ingredients apart from a rich-in-protein front claim the numbers do not support, and low on risk because only calories count. Fine as an everyday crunchy snack in a measured handful.

Ingredients, decoded

1 listed

Phool Makhana

High concernModerate concernLow concernNo concernIn label order. Tap a highlighted one to learn more. How we rate additives

Sehat Crunch Premium Raw Makhana pack, front view

<½ teaspoon of sugar in every 100 g · 0.6 g total sugar, 5 g a teaspoon

LPack claim not backed upNutrition per 100 g

CNutrition densityAIngredient integrity2Load risk

Nutrition facts
Energy	346 kcal
Protein	9.9 g
Carbohydrates	76.1 g
Total sugars	0.6 g
Added sugars	0 g
Dietary fibre	14.6 g
Total fat	0.24 g
Saturated fat	0.11 g
Trans fat	0 g
Cholesterol	0 mg
Sodium	12.2 mg

Highlighted values exceed FSSAI and UK FSA front of pack thresholds.

Think this score is wrong?

What to know about Sehat Crunch Premium Raw Makhana

Plain makhana, but not rich in protein

A 100 g pack of puffed lotus seeds (phool makhana) with a single ingredient on the label and no percentage printed, because there is nothing else in it. It is bought as a light, crunchy snack, for fasting days, and as a base for roasting at home with ghee and spices.

Per 100 g it has 346 kcal, 9.9 g protein, 14.58 g fibre, 0.24 g fat, 0.6 g sugar and 12.2 mg sodium. The pack prints a 25 g serve, which works out to about 87 kcal, 2.5 g protein and 3.6 g fibre. Added sugar is 0 g, and saturated fat is 0.11 g per 100 g.

The name is honest: this is makhana and nothing else. The front panel is where it slips. It says rich in protein, but 9.9 g per 100 g and 2.86 g per 100 kcal fall short of the bar for that claim, which sets the [L] flag. CleanPlate scores it [L]CA2.

One 25 g serve of these puffs comes to about 87 kcal, with 2.5 g protein and 3.6 g fibre. That makes it a light, crisp, low-fat snack with a useful amount of fibre, and a modest source of protein, not the protein snack the front of the pack suggests.

It suits a between-meals bite or a fasting-day snack, and daily use is reasonable because nothing in it is a concern: no added sugar, almost no sodium, almost no saturated fat. The real trade-off is energy. At 346 kcal per 100 g it adds up if you eat it by the bowl, so a measured handful is the way to go.

What you add matters more than the makhana. The pack's own recipe uses ghee, black pepper and salt, and each adds fat or sodium that the plain puffs do not have. If protein is the goal, pair it with curd or a handful of nuts rather than relying on the makhana.

Does Sehat Crunch Premium Raw Makhana live up to its claims?

The rich-in-protein claim does not hold: 9.9 g per 100 g is under the 11 g line. Fibre and zero preservatives are true, and the low-in-calories line depends on how you count.

On the pack
“RICH IN PROTEIN”
Misleading
Protein is 9.9 g per 100 g, under the 11 g needed, and 2.86 g per 100 kcal, under 5.5 g. One 25 g serve gives about 2.5 g.
On the pack
“SOURCE OF FIBER”
Holds
14.58 g fibre per 100 g, about 3.6 g in a 25 g serve.
On the pack
“LOW IN CALORIES”
Be careful
A 25 g serve is about 87 kcal, which is light, but the puffs have 346 kcal per 100 g. The claim is true by the serve and less so by weight.
On the pack
“ZERO PRESERVATIVES”
Holds
The only ingredient is phool makhana, so no preservative or other additive is listed.
Retail listing
“Raw makhana”
Be careful
The retailer page calls it raw, and the pack's back recipe is titled Ghee Roasted Makhana. The ingredient list is makhana only, so the ghee is added at home.

Why Sehat Crunch Premium Raw Makhana scores [L]CA2

Nutrition is a C on 9.9 g protein and 14.58 g fibre per 100 g, with no vitamins or minerals declared. Ingredients are an A with one item, and risk is a 2 because energy is the only real load.

How we score →

01 Nutrition densityA to E

Adequate nutrient density

Protein: 9.9 g
Fibre: 14.6 g
Vitamins and minerals: None declared
Energy: 346 kcal

01 Nutrition density: why C

Protein is 9.9 g per 100 g, which is 2.86 g per 100 kcal, and fibre is 14.58 g per 100 g. That is a real fibre content, but the protein is modest, and the protein factor stays at 0.5. In one 25 g serve that is 2.5 g protein and 3.6 g fibre.

No vitamins or minerals are declared, so the grade rests on protein and fibre alone.

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.

02 Ingredient integrityA to E

Clean, minimally processed

Base: Phool Makhana
Sweeteners: None added
Additives: 0
Flagged: None

02 Ingredient integrity: why A

The list is a single item, phool makhana, so there are no additives, no refined flour, no added fat and no sugar. That earns the top ingredient grade.

The rich-in-protein claim on the pack costs label points and sets the [L] flag, because 9.9 g per 100 g is under the 11 g line and 2.86 g per 100 kcal is under 5.5 g. It takes four points off an otherwise clean list.

Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.

03 Load risk1 to 5

Low risk

Added sugar: 0 g
Sodium: 12.2 mg
Saturated fat: 0.11 g
Trans fat: 0 g

03 Load risk: why 2

Energy sets the risk grade: 346 kcal per 100 g, with an energy floor that holds it at 2. Everything else is close to nothing: sugar 0 g, saturated fat 0.11 g, sodium 12.2 mg and trans fat 0 g per 100 g.

One 25 g serve is about 87 kcal and 3 mg sodium, so the number moves with how much you eat, not with what is in it.

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: High fibre (14.6g)
Green flag: No added sugar
Green flag: Low sodium

What's in Sehat Crunch Premium Raw Makhana?

One ingredient, phool makhana, and nothing else. There is nothing to watch on the list itself; the points to note are the protein claim and the energy per 100 g.

The ingredient list, read for you

Phool makhana is the only ingredient, so there is no sweetener, oil, salt or additive. No percentage is printed, since the pack is the single ingredient on its own.

Ingredients to watch

Rich in protein claimConcern
9.9 g protein per 100 g is under the 11 g line, so the front-of-pack claim is hollow and costs ingredient points.
EnergyWorth watching
346 kcal per 100 g, about 87 kcal in a 25 g serve. It is the only thing that drives the risk grade, so portion size matters.
Ghee and salt in the pack recipeWorth watching
The back-of-pack recipe adds ghee, pepper and salt. These are not in the makhana itself, but they add fat and sodium.
FibreFine
14.58 g per 100 g, about 3.6 g per 25 g serve.
Sodium, saturated fat and sugarFine
12.2 mg sodium, 0.11 g saturated fat and 0 g added sugar per 100 g.

What it doesn’t have

No vitamins or minerals are declared on the panel.

Who should eat Sehat Crunch Premium Raw Makhana?

Everyday for most adults and children in a handful-sized portion. Salt and ghee added at home are what change the picture for blood pressure or weight.

Most adultsEveryday
About 87 kcal per 25 g serve, with almost no sodium or saturated fat.
ChildrenEveryday
A single plain ingredient with no sugar, dye or sweetener.
High blood pressureEveryday
12.2 mg sodium per 100 g, as long as salt is not added at home.
Weight managementEveryday
Light at 87 kcal per serve, but 346 kcal per 100 g, so keep to a handful.

Recipes with Sehat Crunch Premium Raw Makhana

The pack suggests roasting 50 g makhana with ghee, pepper and salt. Keep the added fat and salt light, and pair with curd or nuts for more protein.

Ghee roasted makhana (the pack's method)

Dry-roast 50 g makhana until crisp, then toss with 1 tbsp ghee, a little black pepper and salt. The ghee and salt are what add fat and sodium to the plain 12.2 mg per 100 g.

Dry-roasted pepper makhana

Roast the puffs in a dry pan and season with pepper only, so the fat stays at 0.24 g per 100 g.

Makhana with curd or nuts

Serve a 25 g handful alongside curd or nuts, to add the protein that the 2.5 g per serve does not give.