I don’t understand the hype around this snack. 

Let’s break this down.

Is it high in protein?

You need to consume 350 calories of makhana to get 10 grams of protein. 

The same protein can be had for fewer than half the calories from the following sources: 

You need to consume around 130 calories of eggs. Around 100 calories of skim milk. Around 160-180 calories of dal/lentils. 

If Makhana is high-protein, we need to seriously rethink what high means. At least when it comes to food labels. 

As for the low-calorie snack, makhana has the same calorie density as uncooked white rice. Roughly 10 percent of the carbohydrate content in makhana is fiber. A similar amount of most lentils/legumes have double that amount in fiber. And protein too. 

Takeaway 

Makhana is not low in calories. This number worsens when you roast in ghee as recommended by several sources. 

It is not high in protein. 

I can’t speak to its satiety or ability to satiate. The results on this can vary from person to person.

It performs well on the glycemic index. But this is a meaningless metric for a food as empty as makhana. As with most foods the fringe benefits (antioxidants, micronutrient content) are oversold as the primary virtues for consuming the food. 

For a snack, you are better off with a fruit, an omelette or even one those date-laden protein bars. 

You could plug out a whole cup of cooked white rice with 80 grams of makhana and get a meagre 2-3 grams more of protein. Or replace 3 rotis with 50 grams of makhana. Why anyone would do this to themselves, I don’t know. 

If snacking is a personal issue that leads to consumption of too many calories, you are better off working on your primary food choices.