This question comes up constantly, so here are the figures — and a clear statement of what we are not saying.
What makhana contains, per 100g
- Carbohydrates — 76.9 g, of which 14.5 g is dietary fibre
- Protein — 9.7 g
- Total fat — 0.1 g
- No added sugar in plain and roasted varieties
Published glycemic index values for makhana generally fall in the low-to-moderate range, though figures vary between studies and with preparation. Frying or sweetening changes the picture entirely.
What we are not claiming
We are not saying makhana treats, prevents or manages diabetes. Under Indian food regulation we would need approved substantiation to make a claim like that, and we do not hold it. Anyone who tells you a snack manages a chronic condition is overselling.
What is fair to say
Makhana is a whole seed, dry-roasted rather than fried, with fibre intact and no added sugar in its plain form. Whether that fits your diet is a question for your doctor or a registered dietitian who knows your numbers — not for a snack company.
If you are watching sugar
Choose plain or lightly salted over sweetened varieties, check the pack for added sugar, and keep to a measured portion. Our plain roasted makhana has no added sugar at all.
This article is nutritional information, not medical advice.