A Nutritional Showdown: Comparing Healthy Snack Options

A Nutritional Showdown: Comparing Healthy Snack Options

In today's fast-paced world, snacking has become an integral part of our daily routine. However, not all snacks are created equal. For those of us striving to make healthier choices, it's essential to compare various options. In this blog post, we will explore and compare different healthy snack choices, showcasing their calorie content and nutritional value. Spoiler alert: Makhana, also known as lotus seeds, emerges as the nutritional champion.

The Contenders: Healthy Snack Options

1. Makhana (Lotus Seeds)

- Calories per 100g: Approximately 300 calories (varies with preparation)
- Key Nutrients: Protein, Fiber, Antioxidants, Magnesium, Phosphorus, Potassium
- Unique Benefits: Low in saturated fat, gluten-free, low glycemic index, hypoallergenic, rich in antioxidants.

2. Almonds

- Calories per 100g: 576 calories
- Key Nutrients: Protein, Healthy Fats, Fiber, Vitamin E, Magnesium
- Unique Benefits: High in heart-healthy monounsaturated fats, a source of vitamin E.

3. Greek Yogurt with Berries

- Calories per 100g: Approximately 59 calories (plain Greek yogurt)
- Key Nutrients: Protein, Probiotics, Calcium, Antioxidants (from berries)
- Unique Benefits: High in protein, supports gut health, and provides a dose of antioxidants when combined with berries.

4. Carrot and Cucumber Sticks with Hummus

- Calories per 100g: Approximately 100-150 calories (varies with the amount of hummus)
- Key Nutrients: Fiber, Vitamins (A and C), Healthy Fats (from hummus)
- Unique Benefits: Low in calories, provides essential vitamins and minerals.

Comparing the Calorie Chart

Now, let's break down the calorie content per 100g of these snacks:

- Makhana: 300 calories
- Almonds: 576 calories
- Greek Yogurt (plain): 59 calories
- Carrot and Cucumber Sticks with Hummus: 100-150 calories (varies with hummus amount)

Why Makhana Wins

While Makhana does have calories, it offers several unique advantages over the other options. It's remarkably low in calories compared to almonds. Makhana is also gluten-free and hypoallergenic, making it suitable for those with dietary restrictions. Its low glycemic index ensures a slow release of energy, aiding in blood sugar regulation.

Furthermore, Makhana is an excellent source of protein, fiber, and various essential minerals. It's rich in antioxidants, which help combat free radicals. When it comes to a balance of nutrition, low-calorie content, and versatility, Makhana stands out as an exceptional choice among healthy snacks.


Choosing a healthy snack is a critical part of maintaining a balanced diet. While each of the mentioned snacks has its merits, Makhana emerges as a nutritional superstar. It provides a satisfying crunch, a range of essential nutrients, and numerous health benefits, all while being light on calories. So, the next time you're looking for a healthy and delicious snack, consider Makhana as your go-to option for both your taste buds and your well-being.
Back to blog
1 of 3