Tata Sampann High Protein Raw Makhana
Published · Last updated
A realistic serve of Tata Sampann High Protein Raw Makhana (50 g serve, about a bowl) has 179 kcal, 4.9 g protein, 39.9 g carbohydrate, 0.3 g fat, 0 g added sugar and 5 mg sodium. Per 100 g it has 358 kcal, 9.8 g protein, 79.8 g carbohydrate, 0.5 g fat, 0 g added sugar, 7.7 g fibre and 9 mg sodium.
Tata Sampann High Protein Raw Makhana is plain fox nut, sold as a light snack to roast at home. It scores [L]CA2: nutrition is middling because the protein is modest, ingredients are a single clean item but lose points for a protein claim the numbers do not support, and risk is low. Fine as an everyday snack base, not as a protein source.
Ingredients, decoded
1 listed- Makhana
<½ teaspoon of sugar in every 100 g · 0.5 g total sugar, 5 g a teaspoon
Score and nutrition facts for Tata Sampann High Protein Raw Makhana:
| Energy | 358 kcal |
|---|---|
| Protein | 9.8 g |
| Carbohydrates | 79.8 g |
| Total sugars | 0.5 g |
| Added sugars | 0 g |
| Dietary fibre | 7.7 g |
| Total fat | 0.5 g |
| Sodium | 9.4 mg |
Think this score is wrong?
Why Tata Sampann High Protein Raw Makhana scores [L]CA2
Nutrition is a C because protein is modest at 9.8 g per 100 g and no vitamins are declared. Ingredients are an A for one plain ingredient, held back by the protein claim. Risk is a 2 on energy alone.
Adequate nutrient density
- Protein
- 9.8 g
- Fibre
- 7.7 g
- Vitamins and minerals
- None declared
- Energy
- 358 kcal
01 Nutrition density: why C
Protein is 9.8 g per 100 g, which is 2.74 g per 100 kcal, and fibre is 7.7 g per 100 g. The protein is small for the calories, and the pack credits it only at a reduced weight.
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.
Clean, minimally processed
- Base
- Makhana
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
One ingredient, no additives, no sweetener, no added fat and no hydrogenated oil, so the ingredient score starts near the top.
The High Protein claim fails the label test: 9.8 g per 100 g is under 11 g, and 2.74 g per 100 kcal is under 5.5. That costs ingredient points and 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
- 9.4 mg
03 Load risk: why 2
Energy is the whole of the risk number: 358 kcal per 100 g. Sugar, saturated fat and trans fat are all 0 g, and sodium is only 9.4 mg per 100 g.
A 50 g serve is about 179 kcal, so portion size is what moves the risk, not any single nutrient.
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 (7.7g)
- +Green flag: No added sugar
- +Green flag: Low sodium
Does Tata Sampann High Protein Raw Makhana live up to its claims?
The High Protein name does not hold: 9.8 g per 100 g is under the line. Fibre and fat-free claims hold, and the 12 vital nutrients claim is not shown on the panel.
- Product nameMisleading
“High Protein Makhana”
Protein is 9.8 g per 100 g and 2.74 g per 100 kcal, under the 11 g and 5.5 g lines for a high-protein claim. A 50 g serve has about 4.9 g.
- On the packHolds
“Rich in Fiber”
Fibre is 7.7 g per 100 g, about 3.9 g in a 50 g serve, and the pack prints 12.8% of the daily value per serve.
- On the packHolds
“Naturally Fat Free”
Total fat is 0.5 g per 100 g, so a 50 g serve has about 0.25 g, all from the makhana itself.
- On the packBe careful
“12 Vital Nutrients”
The panel lists energy, protein, carbohydrate, sugars, fibre, fat, sodium and nine amino acids. No vitamins or minerals are declared, so what makes up the twelve is not clear.
- On the packBe careful
“Servings per pack”
One panel prints 4 servings per pack and another prints 2, both with a 50 g serve. With 200 g in the pack, 4 servings is the figure that adds up.
What's in Tata Sampann High Protein Raw Makhana?
Makhana is the only ingredient, with no additives, no sweetener and no added fat. The numbers to read are energy and protein.
1 ingredient listed. None of them is an additive or watched ingredient in our research.
The ingredient list, read for you
Makhana is the only ingredient, so the 100% Natural claim agrees with the list. Nothing is added: no oil, salt, sugar, flavour or preservative.
The pack notes it is processed in a facility that also processes nuts, which matters for anyone with a nut allergy.
The label numbers, read for you
Protein is the number that decides the claim: 9.8 g per 100 g, or about 4.9 g in a 50 g serve, and 2.74 g per 100 kcal. Fibre is 7.7 g per 100 g, about 3.9 g per serve. Energy is 358 kcal per 100 g, about 179 kcal per serve, mostly from 79.8 g of carbohydrate.
Sugar is no concern: 0.5 g total sugars and 0 g added sugar per 100 g. Fat is 0.5 g and sodium 9.4 mg per 100 g. The panel also lists nine essential amino acids, but no vitamins or minerals are declared.
What it doesn’t have
- No vitamins or minerals are declared, despite the 12 vital nutrients line on the front.
What to know about Tata Sampann High Protein Raw Makhana
Plain makhana that overstates its protein
A 200 g pack of raw makhana (fox nut), with makhana as the only ingredient. It is bought to roast at home, usually in ghee, by people who want a crunchy snack with no added sugar or flavouring. The front carries a chef recommendation and a run of nutrition callouts.
Per 100 g the panel shows 358 kcal, 9.8 g protein, 7.7 g fibre, 0.5 g fat, 0.5 g total sugars and 9.4 mg sodium. A 50 g serve is about 179 kcal with 4.9 g protein and 3.9 g fibre. The cost is energy: 79.8 g of carbohydrate per 100 g is where nearly all the calories come from.
The name promises high protein, and the panel does not back it up: 9.8 g per 100 g is modest for a snack sold on protein. Fibre, low fat and the single-ingredient list are real. CleanPlate scores it [L]CA2.
Who should eat Tata Sampann High Protein Raw Makhana?
Suitable most days for most adults, children and anyone watching blood pressure. Weight management needs a portion eye, since a 50 g serve is about 179 kcal.
- Most adultsEveryday
One ingredient, no added sugar, 179 kcal in a 50 g serve.
- ChildrenEveryday
No additives or sweeteners, and just 9.4 mg sodium per 100 g.
- High blood pressureEveryday
9.4 mg sodium per 100 g, so salt depends on what you add.
- Weight managementA few times a week
358 kcal per 100 g adds up, and protein is modest at 4.9 g per serve.
Recipes with Tata Sampann High Protein Raw Makhana
Roast it in a little ghee, simmer it into kheer or add it to a curry. The base has 0 g added sugar and 9.4 mg sodium per 100 g, so you set the rest.
Ghee roasted makhana
The pack suggests roasting 50 g in ghee in about 5 minutes. The 179 kcal in the serve is before any ghee, so keep it to a teaspoon.
Makhana kheer
Simmer in milk for a dessert. The makhana has 0 g added sugar, so the sweetness is yours to set.
Makhana curry
Add to a gravy for bulk and fibre, 7.7 g per 100 g. The makhana has only 9.4 mg sodium, so the salt comes from the gravy.
Tata Sampann High Protein Raw Makhana: common questions
Is Tata Sampann High Protein Raw Makhana healthy?
Tata Sampann High Protein 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 Tata Sampann High Protein Raw Makhana?
Per 100 g, Tata Sampann High Protein Raw Makhana has 358 kcal, 9.8 g protein, 79.8 g carbohydrate, 0.5 g fat and 0 g added sugar. One serve (50 g serve, about a bowl) has 179 kcal and 4.9 g protein.
What are the ingredients in Tata Sampann High Protein Raw Makhana?
1 ingredient, in label order: Makhana.
Does Tata Sampann High Protein Raw Makhana live up to its claims?
5 claims checked: 2 hold, 2 need care, 1 is misleading. "High Protein Makhana" is misleading: Protein is 9.8 g per 100 g and 2.74 g per 100 kcal, under the 11 g and 5.5 g lines for a high-protein claim. A 50 g serve has about 4.9 g. "12 Vital Nutrients" needs care: The panel lists energy, protein, carbohydrate, sugars, fibre, fat, sodium and nine amino acids. No vitamins or minerals are declared, so what makes up the twelve is not clear.
Who should limit Tata Sampann High Protein Raw Makhana?
Most adults: everyday. One ingredient, no added sugar, 179 kcal in a 50 g serve. Children: everyday. No additives or sweeteners, and just 9.4 mg sodium per 100 g. High blood pressure: everyday. 9.4 mg sodium per 100 g, so salt depends on what you add.
How much sugar, salt and saturated fat does Tata Sampann High Protein Raw Makhana have?
Per 100 g, Tata Sampann High Protein Raw Makhana has 0 g added sugar and 9 mg sodium (about 0 g salt). 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 Tata Sampann High Protein 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 9.8 g per 100 g, which is 2.74 g per 100 kcal, and fibre is 7.7 g per 100 g. The protein is small for the calories, and the pack credits it only at a reduced weight. Ingredients: One ingredient, no additives, no sweetener, no added fat and no hydrogenated oil, so the ingredient score starts near the top. Load risk: Energy is the whole of the risk number: 358 kcal per 100 g. Sugar, saturated fat and trans fat are all 0 g, and sodium is only 9.4 mg per 100 g.
Last reviewed November 3, 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 3 November 2026, from photos of the pack. If the pack has changed since, tell us.
Score history (1)
| Date | Score | Method | Why |
|---|---|---|---|
| 3 November 2026 | CA2 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
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