How Many Calories Are in 100 gm of Namkeen?

November 23, 2025 •

3 min read

According to nutritional data from various brands, the calorie count for 100 gm of namkeen is not fixed but can range widely, typically from 450 kcal to over 600 kcal. This significant variation depends entirely on the specific ingredients, fat content, and whether it is fried or roasted.

Quick Summary

The calorie content of 100 grams of namkeen varies significantly based on its ingredients and preparation method. Most varieties are high in calories due to their fat and carbohydrate content. Roasted options generally offer a lower-calorie alternative to fried snacks.

Key Points

Variable Calorie Count: The number of calories in 100 gm of namkeen typically ranges from 450 to over 600 kcal, depending heavily on the ingredients.
Fat is a Major Factor: The primary reason for high calorie content is the fat from deep-frying, as fat contains more than double the calories of protein or carbs per gram.
Ingredients Dictate Energy: Namkeen made with nuts and legumes has a different calorie profile than those based on chickpea flour or puffed rice.
Roasted vs. Fried: Choosing roasted or baked varieties is a more health-conscious choice, as they contain significantly less oil and, therefore, fewer calories.
Check Nutritional Labels: Always read the packaging for the most accurate calorie count for the specific type of namkeen you are consuming.
Practice Portion Control: Mindful snacking and using controlled portions are effective strategies for managing calorie intake from namkeen.

Namkeen, a broad category of savory Indian snacks, is known for its diverse flavors and textures. Because of this variety, determining a single calorie count for 100 gm of namkeen is impossible. The total energy value is directly influenced by the specific components, such as the type of flour, nuts, lentils, and the method of preparation, primarily whether it is fried or roasted.

The Calorie Culprits: Understanding Namkeen Ingredients

The primary drivers of calorie density in namkeen are fats and carbohydrates. The 4-4-9 rule of nutrition states that carbohydrates provide 4 calories per gram, protein provides 4 calories, and fat provides 9 calories per gram. Traditional namkeen is often deep-fried, meaning it has a high fat content that significantly boosts its total caloric value. Ingredients such as vegetable oil, chickpea flour, peanuts, and other fried components all contribute to a high-energy snack. Conversely, healthier or diet-friendly versions, which are often roasted instead of fried, contain less fat and thus fewer calories.

Breakdown of common namkeen ingredients:

Chickpea Flour (Besan): A staple in many namkeen varieties, providing carbohydrates and protein.
Peanuts and Other Nuts: Add healthy fats and protein, but also increase the calorie count.
Lentils (Moong Dal, Chana Dal): Rich in protein and fiber, they contribute positively to the nutritional profile but can become high in calories when fried.
Puffed Rice and Flakes: Often used in mixtures, these add bulk but are lower in fat themselves, though their calorie count increases when coated in oil and spices.
Edible Vegetable Oil: The biggest factor influencing the calorie count, as fat contains more than double the calories of carbohydrates or protein per gram.

Comparison of Different Namkeen Varieties

To illustrate the variability, here is a comparison table showcasing the approximate nutritional information for 100 gm of several popular types of namkeen, based on common brand data.


Namkeen Type	Approximate Calories (100 gm)	Total Fat (gm)	Total Carbs (gm)	Protein (gm)
Haldiram's Namkeen	510 kcal	30	40	20
Balaji Ratlami Sev	563 kcal	38	41	15
Haldiram's Mathri	568 kcal	36	57	4
Roasted Moong Dal	450-500 kcal	20-30	35-45	20-24
Indori Mix	564 kcal	34	47	15

How to Estimate and Control Calorie Intake

For those watching their calorie intake, understanding the ingredients is key. If a namkeen feels particularly oily or contains a high proportion of fried elements like sev or boondi, it will be on the higher end of the calorie spectrum. Conversely, snacks with a higher proportion of roasted nuts or legumes will likely have a more moderate calorie count. Opting for baked or roasted versions is a practical way to enjoy namkeen with fewer calories.

Practical tips for mindful namkeen consumption:

Check the Label: Always read the nutritional information on packaged namkeen, as manufacturers provide exact calorie counts per serving and per 100g.
Portion Control: Use a small bowl to portion out a small serving rather than eating directly from the large bag. This prevents overconsumption.
Opt for Roasted Varieties: Choose namkeen labeled as 'roasted' or 'diet' to find lower-calorie options.
Make Your Own: Preparing namkeen at home allows for complete control over ingredients and oil usage, enabling healthier versions.

Conclusion: Navigating Namkeen's Calorie Landscape

In conclusion, there is no single answer to how many calories are in 100 gm of namkeen. The figure is highly variable, influenced by the specific ingredients and the cooking method used. While some fried varieties can exceed 550-600 calories per 100g, healthier roasted options exist that are less calorically dense. Consumers should be aware of these differences and use mindful practices like checking nutritional labels and controlling portion sizes to manage their intake effectively. Choosing wisely can allow you to enjoy this popular snack without derailing your dietary goals.

Visit the National Agricultural Library for authoritative information on food and nutrition.

Frequently Asked Questions

The calorie count varies because of the different ingredients and preparation methods. Snacks with higher oil, nuts, and complex carbohydrate content (like fried besan sev) are more calorically dense than those with simpler ingredients or that are roasted instead of fried.

Generally, namkeen that is roasted, rather than fried, will have the lowest calorie count. For example, roasted moong dal or chana dal namkeen often has fewer calories than a fried mixture.

Yes, 'diet' namkeens are typically lower in calories because they are usually prepared by roasting or baking instead of deep-frying, which significantly reduces the fat content.

While namkeen can contain some protein and fiber from legumes, its high fat and sodium content, especially in fried versions, means it should be consumed in moderation. Opting for roasted or homemade versions can make it a healthier choice.

Yes, making namkeen at home gives you full control over the ingredients and the amount of oil used. You can choose to bake or air-fry it, use healthier oils, and add more nutritious components like nuts and lentils to create a lower-calorie version.

For packaged namkeen, the most accurate way is to check the nutritional information label on the packet, which provides details on calories per serving and per 100g.

Besides ingredients, the cooking method (frying vs. roasting), the amount of oil absorbed during frying, and the specific spice mixes used can all influence the final calorie and nutritional breakdown of a particular namkeen.