Per 100 g, Makhana has 347 kcal and Roasted Chana has 369 kcal. A typical serving of Makhana (1 katori, 20 g) has 69 kcal and 1.9 g protein, and a typical serving of Roasted Chana (1 katori, 30 g) has 111 kcal and 6.8 g protein.
Better for weight loss
Roasted Chana
Calories are close (347 vs 369 kcal per 100 g), but Roasted Chana gives you more protein and fibre per calorie than Makhana, which helps you stay full.
More protein per calorie
Roasted Chana
Roasted Chana gives 6.1 g protein per 100 kcal against 2.8 g for Makhana (22.5 g vs 9.7 g per 100 g).
More fibre per calorie
Roasted Chana
Roasted Chana gives 4.9 g fibre per 100 kcal against 2.2 g for Makhana (18 g vs 7.6 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, Roasted Chana is the more filling pick. It also gives more protein per calorie. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Makhana | Roasted Chana |
|---|---|---|
| Calories | 347 kcal | 369 kcal |
| Protein | 9.7 g | 22.5 g |
| Carbohydrates | 76.9 g | 60.7 g |
| Fat | 0.1 g | 5.3 g |
| Fibre | 7.6 g | 18 g |
| Sugar | 0.1 g | 10 g |
| Sodium | 20 mg | 30 mg |
| Calcium | 60 mg | 58 mg |
| Iron | 1.4 mg | 4.6 mg |
| Potassium | 500 mg | 800 mg |
| Vitamin C | 0 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Makhana, 1 katori (20 g)
69 kcal
1.9 g protein · 15.4 g carbs · 0 g fat · 1.5 g fibre
100 kcal = about 29 g
Full nutrition for Makhana →Roasted Chana, 1 katori (30 g)
111 kcal
6.8 g protein · 18.2 g carbs · 1.6 g fat · 5.4 g fibre
100 kcal = about 27 g
Full nutrition for Roasted Chana →Roasted Chana has more: 369 kcal per 100 g against 347 kcal. A typical serving of Makhana (1 katori, 20 g) has 69 kcal and 1.9 g protein, and a typical serving of Roasted Chana (1 katori, 30 g) has 111 kcal and 6.8 g protein.
Roasted Chana. Calories are close (347 vs 369 kcal per 100 g), but Roasted Chana gives you more protein and fibre per calorie than Makhana, which helps you stay full. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Roasted Chana gives 6.1 g protein per 100 kcal against 2.8 g for Makhana (22.5 g vs 9.7 g per 100 g).
About 29 g of Makhana or 27 g of Roasted Chana gives you 100 kcal.
Get an Indian diet plan with your exact portions of makhana, roasted chana and everything else you eat, built around your goal by NASM-certified Coach Himanshu.