With growing awareness about the harms of processed and junk foods, many people are returning to traditional, nutritious snacks. Among the most popular options are phool makhana (lotus seeds) and roasted chickpeas.

Unhealthy processed snacks are often high in refined sugar, unhealthy fats, and empty calories. This has led health-conscious individuals to explore better alternatives.

Phool makhana and roasted chickpeas have become two widely preferred options due to their nutritional value and natural ingredients.

What Is phool makhana?

Phool makhana, also known as lotus seeds, is a light and crunchy snack that is low in calories and rich in antioxidants.

When prepared simply with a small amount of ghee, salt, or mild spices, it may support heart health and weight control. However, excessive oil, butter, or heavy flavoring can reduce its health benefits.

What are roasted chickpeas?

Roasted chickpeas, commonly known as bhuna chana, are packed with protein and fiber.

They help keep the stomach full for a longer time and improve digestion. They are also considered beneficial for people managing diabetes. When consumed in appropriate quantities, roasted chickpeas can support heart health as well.

Nutritional comparison per 100 grams

A closer look at the nutritional profile of both snacks highlights their differences.

Phool Makhana (100g)

Calories: Around 350
Protein: 11 to 12 grams
Fiber: 7 grams
Fat: Low

Roasted Chickpeas (100g)

Calories: Around 360
Protein: 19 to 20 grams
Fiber: 12 grams
Fat: Relatively higher than makhana

Although the calorie difference is minimal, roasted chickpeas contain significantly more protein and fiber compared to makhana.

Which is better for weight loss?

Protein and fiber play a key role in weight management because they promote satiety and help control hunger.

Since roasted chickpeas contain nearly double the protein and more fiber, they may help individuals feel fuller for longer periods. On the other hand, makhana remains a lighter and lower-fat option, especially when roasted without excessive oil.