Wonderland Foods Vrat Phool Raw Makhana
Published
Wonderland Foods Vrat Phool Raw Makhana is plain makhana, or fox nuts, with a single ingredient and nothing added. It scores AA2: strong on nutrition from its protein, fibre and minerals, clean on ingredients with no additives, and low on risk because there is no sugar, salt or saturated fat, only the calories of a dry snack. A sensible everyday snack by the handful.
Ingredients, decoded
1 listed- Phool Makhana
0 teaspoon of sugar in every 100 g · 0 g total sugar, 5 g a teaspoon
| Energy | 347 kcal |
|---|---|
| Protein | 9.7 g |
| Carbohydrates | 76 g |
| Total sugars | 0 g |
| Added sugars | 0 g |
| Dietary fibre | 14.5 g |
| Total fat | 0.1 g |
| Saturated fat | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 0 mg |
| Iron | 60 mg |
| Calcium | 0 mg |
| Potassium | 500 mg |
| Vitamin D | 210 µg |
Think this score is wrong?
What to know about Wonderland Foods Vrat Phool Raw Makhana
One-ingredient makhana, light on risk, modest on protein
A 100 g pack of phool makhana, the puffed seed of the fox nut plant, with nothing else in the ingredient list and no percentage needed. It is sold as a vrat item, a tea snack and an ingredient for makhana milk, and it is bought by people who want a dry snack without sugar, salt or additives.
Per 100 g the panel shows 347 kcal, 9.7 g protein, 76 g carbohydrate, 14.5 g fibre, 0.1 g fat and no sugar or sodium. In the 20 g serve the pack prints, that is about 69 kcal, 1.9 g protein and 2.9 g fibre. Iron, potassium and vitamin D are declared on the panel, though their units are not clearly printed.
The front makes many promises. High fibre and no preservatives hold, protein and low calorie are true but framed, and the calcium claims sit against a panel that prints 0 mg calcium. CleanPlate scores it AA2.
Why Wonderland Foods Vrat Phool Raw Makhana scores AA2
Nutrition is an A on 9.7 g protein and 14.5 g fibre per 100 g, plus declared minerals. Ingredients are an A with one plain ingredient. Risk is a 2, set only by 347 kcal per 100 g.
Exceptional nutrient density
- Protein
- 9.7 g
- Fibre
- 14.5 g
- Vitamins and minerals
- 4 declared
- Energy
- 347 kcal
01 Nutrition density: why A
Protein is 9.7 g per 100 g and fibre is 14.5 g, so a 20 g serve gives 1.9 g protein and 2.9 g fibre. The only ingredient is a nut or seed, which counts well for protein quality.
Declared iron, potassium and vitamin D add a micro bonus that lifts the grade. Calcium is printed as 0 mg, so it adds nothing.
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
- Phool Makhana
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
One ingredient, phool makhana, and nothing else. There are no additives, no sweeteners, no flavours and no hydrogenated fat, and no hollow label promise costs ingredient points.
The label has no percentage for the ingredient, but with a single ingredient it is the whole product.
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
- 0 mg
- Saturated fat
- 0.1 g
03 Load risk: why 2
Sugar is 0 g, saturated fat is 0.1 g and sodium is printed as 0, so none of them add to the risk number. Energy is the only part that registers, at 347 kcal per 100 g.
That energy floor puts risk at a 2. In a 20 g serve, the energy is about 69 kcal.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
Red flags
No major red flags on the label.
Green flags
- +Green flag: High fibre (14.5g)
- +Green flag: No added sugar
- +Green flag: Low sodium
Does Wonderland Foods Vrat Phool Raw Makhana live up to its claims?
High fibre and no preservatives hold. Protein and low calorie are true but framed, and the rich-in-calcium claim sits against a panel that prints 0 mg calcium.
- On the packHolds
“High Fiber”
14.5 g fibre per 100 g, so about 2.9 g in a 20 g serve.
- On the packHolds
“No Preservatives”
The only ingredient is phool makhana, so no preservative or other additive is listed.
- On the packBe careful
“Loaded with Protein”
9.7 g protein per 100 g is real, but a 20 g serve gives only 1.9 g. It is a modest source, not a loaded one.
- On the packBe careful
“Low Calorie”
347 kcal per 100 g is not low by weight. A 20 g serve is about 69 kcal, with no sugar and almost no fat.
- On the packBe careful
“Rich in Calcium”
The front says rich in calcium and the retailer page says good source of calcium, but the pack panel prints 0 mg calcium.
What's in Wonderland Foods Vrat Phool Raw Makhana?
Phool makhana is the only ingredient. There are no additives, no sugar and no salt to watch, so portion size is the only thing that matters.
The ingredient list, read for you
The list is one ingredient, phool makhana, with no percentage. There is no oil, salt, sugar, flavour or additive, which fits the raw makhana name and the no-preservatives claim.
Ingredients to watch
- Calorie densityWorth watching
347 kcal per 100 g, about 69 kcal in a 20 g serve. It is the only thing that sets the risk number, so the size of the handful matters.
- Calcium claimsWorth watching
The pack says rich in calcium, yet the panel prints 0 mg. Do not count on it for calcium.
- FibreFine
14.5 g per 100 g, about 2.9 g in a 20 g serve.
- ProteinFine
9.7 g per 100 g from the makhana itself, about 1.9 g per serve.
- No sugar, salt or additivesFine
0 g sugar, 0.1 g saturated fat and sodium printed as 0, with a single ingredient.
What it doesn’t have
- The panel prints calcium as 0 mg, so the calcium claims have no figure behind them.
Who should eat Wonderland Foods Vrat Phool Raw Makhana?
Everyday for most adults and children, in a handful. Calories are the only limit, at about 69 kcal per 20 g.
- Most adultsEveryday
One ingredient, no sugar or salt, about 69 kcal per 20 g.
- ChildrenEveryday
No sweetener, dye or added fat; keep to a handful at 69 kcal per 20 g.
- High blood pressureEveryday
Sodium is printed as 0 and nothing is added.
- Weight managementEveryday
About 69 kcal per 20 g with 2.9 g fibre, but 347 kcal per 100 g adds up.
Recipes with Wonderland Foods Vrat Phool Raw Makhana
Makhana milk, a tea-time bowl and a vrat snack mix all use it as it is, with about 69 kcal in each 20 g.
Makhana milk
The pack names it as a use. Soak or blend a 20 g serve, about 69 kcal, into warm milk.
Tea-time bowl
Serve a 20 g handful with tea for about 69 kcal, 1.9 g protein and 2.9 g fibre.
Vrat snack mix
Toss makhana with a few nuts or fruit for a fasting-day snack, keeping the makhana to about 20 g.
Wonderland Foods Vrat Phool Raw Makhana: common questions
What is the CleanPlate score of Wonderland Foods Vrat Phool Raw Makhana?
Wonderland Foods Vrat Phool Raw Makhana is plain makhana, or fox nuts, with a single ingredient and nothing added. It scores AA2: strong on nutrition from its protein, fibre and minerals, clean on ingredients with no additives, and low on risk because there is no sugar, salt or saturated fat, only the calories of a dry snack. A sensible everyday snack by the handful. Nutrition A, 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 Wonderland Foods Vrat Phool Raw Makhana?
Per 100 g, Wonderland Foods Vrat Phool Raw Makhana has 347 kcal, 9.7 g protein, 76 g carbohydrate, 0.1 g fat and 0.1 g saturated fat. One serve (20 g serve) has 69 kcal and 1.9 g protein.
What are the ingredients in Wonderland Foods Vrat Phool Raw Makhana?
1 ingredient, in label order: Phool Makhana.
Does Wonderland Foods Vrat Phool Raw Makhana live up to its claims?
5 claims checked: 2 hold, 3 need care. "Loaded with Protein" needs care: 9.7 g protein per 100 g is real, but a 20 g serve gives only 1.9 g. It is a modest source, not a loaded one. "Low Calorie" needs care: 347 kcal per 100 g is not low by weight. A 20 g serve is about 69 kcal, with no sugar and almost no fat.
Who should limit Wonderland Foods Vrat Phool Raw Makhana?
Most adults: everyday. One ingredient, no sugar or salt, about 69 kcal per 20 g. Children: everyday. No sweetener, dye or added fat; keep to a handful at 69 kcal per 20 g. High blood pressure: everyday. Sodium is printed as 0 and nothing is added.
How much sugar, salt and saturated fat does Wonderland Foods Vrat Phool Raw Makhana have?
Per 100 g, Wonderland Foods Vrat Phool Raw Makhana has 0 g added sugar, 0 mg sodium (about 0 g salt) and 0.1 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? .
Label read on 29 October 2026, from photos of the pack. If the pack has changed since, tell us.
Score history (1)
| Date | Score | Method | Why |
|---|---|---|---|
| 29 October 2026 | AA2 | v5.0 | History starts here |
Every change to this score is logged. See corrections and the method changelog.
More Makhana
All Makhana →- Natural Tattva Raw Makhana
- +Green flag: Source of fibre
- +Green flag: No added sugar
- Farmley Prasadam Makhana
- +Green flag: High fibre (7.6g)
- +Green flag: No added sugar
- Happilo Premium Makhana
- +Green flag: High fibre (7.4g)
- +Green flag: No added sugar
- Rajdhani Plain Raw Makhana
- +Green flag: High fibre (7.5g)
- +Green flag: No added sugar
