How Many Calories Are in Ratlami Namkeen? A Complete Guide

December 23, 2025 •

3 min read

According to nutritional data, a standard 100g serving of Ratlami Sev, a key component of Ratlami Namkeen, can contain anywhere from 560 to over 600 calories, a figure that varies significantly depending on the manufacturer and preparation method. These crunchy, spiced strands of gram flour are a popular and flavorful Indian snack, but their delicious taste comes with a high energy density.

Quick Summary

An in-depth look at the calorie count and nutritional profile of Ratlami Namkeen, including Ratlami Sev, highlighting that its high energy comes from deep-frying. The analysis covers the varying caloric content between different brands and varieties and offers a comparison between homemade and commercially produced options, providing readers with insights for mindful consumption.

Key Points

High Caloric Density: A 100g serving of Ratlami Sev typically contains over 560 calories, primarily due to deep-frying.
Fat Content: The snack is high in fat, often ranging from 35g to 48g per 100g, varying by manufacturer.
Ingredient Variations: The specific ingredients and type of oil used, such as besan, spices, and added nuts, influence the total calorie and nutrient profile.
Brand Dependent: Nutritional information varies widely, so checking the specific product's packaging for accurate details is crucial.
Homemade vs. Commercial: Homemade versions offer more control over oil type and quantity, potentially reducing calories and avoiding artificial additives.
Mindful Consumption: Practicing portion control is the most effective strategy for including this flavorful snack in a calorie-managed diet.
Healthier Alternatives: Consider seeking out baked or air-fried versions of sev to significantly reduce the fat and calorie intake.
Balanced Pairing: Complementing a small serving of namkeen with healthier foods like vegetables can create a more nutritious and satisfying snack.

Understanding the Calorie Count in Ratlami Namkeen

Ratlami Namkeen is not a single product but rather a savory snack mixture, with its most iconic component being Ratlami Sev. The calorie content is primarily influenced by the ingredients and the high-fat deep-frying process. The core ingredient, besan (gram flour), provides a base of carbohydrates and protein, but the deep-frying in oil is the main contributor to the high caloric density. For this reason, the calorie count can vary notably depending on the manufacturer and the specific mix of ingredients, from simple sev to more elaborate mixtures.

Factors Influencing the Calories in Ratlami Namkeen

Several elements contribute to the final calorie count of a pack of Ratlami Namkeen:

Type of oil: The type of oil used for frying, such as palm oil, groundnut oil, or other vegetable oils, affects both the fat content and the overall caloric value. Some manufacturers now use healthier oils like groundnut oil to offer a 'better' version of the snack.
Ingredients: While besan is standard, some mixtures might include additional components like fried lentils, nuts, or poha (flattened rice), which alter the nutritional makeup. For example, 'Panchratan namkeen' includes nuts and fried potatoes, adding to the total energy.
Portion size: As with any snack, the serving size directly impacts the calorie intake. A small handful will contain far fewer calories than consuming a large bowl.
Homemade vs. commercial: Homemade versions often use less oil and fresher ingredients, giving consumers more control over the nutritional content compared to mass-produced, pre-packaged varieties.

Nutritional Breakdown Per 100g

To provide a detailed overview, here is an approximate nutritional breakdown for 100g of Ratlami Sev, based on data from several manufacturers:

Calories: ~560-630 kcal
Fat: ~35-48g
Carbohydrates: ~35-43g
Protein: ~10-15g
Sodium: High, often exceeding 800mg
Sugar: Very low, often under 2g

It is essential to check the specific packaging for the most accurate nutritional information, as significant variations exist between brands.

Comparison: Homemade vs. Commercial Ratlami Namkeen

There are noticeable differences in nutritional value between store-bought and homemade Ratlami Namkeen. For those seeking to manage their calorie intake, preparing the snack at home offers greater control.


Feature	Homemade Ratlami Namkeen	Commercial Ratlami Namkeen
Ingredients	Customizable; uses fresh, high-quality besan and spices.	May use refined besan and a blend of spices, some artificial.
Frying Oil	Can opt for healthier groundnut oil or reduce the amount used.	Often uses cheaper palm oil or hydrogenated vegetable oil.
Oil Content	Control over the amount of oil, potentially less oil absorbed.	High oil content due to deep-frying for a consistent, crispy texture.
Additives	Generally free from artificial preservatives and additives.	May contain artificial flavors and preservatives for longer shelf life.
Sodium	Control the amount of salt added.	Often high in sodium to enhance flavor and preservation.
Trans Fats	Can be prepared with trans fat-free oil.	Some manufacturers may use partially hydrogenated oils, leading to trans fats.

Making Healthier Choices

If you love Ratlami Namkeen but are concerned about the high-calorie and fat content, several strategies can help you enjoy it more mindfully:

Portion Control: The simplest way to manage calories is to limit the serving size. Use a small bowl for your snack instead of eating directly from the packet.
Pair with Lighter Options: Balance the snack by pairing a small portion of namkeen with fresh vegetables, plain yogurt, or a salad to make a more satisfying and less calorie-dense meal.
Look for Healthier Alternatives: Some brands offer baked or air-fried versions of sev, which significantly reduce the oil content. Always check the nutritional information on the packaging.
Make Your Own: As the comparison table shows, making Ratlami Sev at home allows you to use better quality oil and less of it. You can also experiment with alternative cooking methods like air-frying.
Consider Ingredients: Opt for brands that clearly state the use of healthier oils like groundnut oil rather than palm oil.

Conclusion

Ratlami Namkeen, particularly Ratlami Sev, is a calorie-dense snack due to its deep-fried nature. A typical 100g serving can easily exceed 560 calories, with variations depending on the brand and specific recipe. While it's rich in flavor, it should be consumed in moderation as part of a balanced diet. By practicing portion control, choosing healthier alternatives, or even making a homemade version, you can enjoy this traditional treat while remaining mindful of its impact on your overall calorie intake.

Frequently Asked Questions

The high calorie content is primarily due to the deep-frying process, where the besan (gram flour) based snack absorbs a significant amount of oil during cooking.

Yes, the calorie count can vary noticeably between different brands. Factors like the specific recipe, the type of oil used, and the blend of ingredients all contribute to these variations.

While not traditional, some brands now offer baked or air-fried versions of sev, which are significantly lower in fat and calories than their deep-fried counterparts.

The fat content is high, typically ranging from 35g to 48g per 100g, with saturated fats making up a notable portion of this amount.

To reduce calories, practice portion control by consuming a smaller quantity. You can also make a homemade version using an air-fryer or healthier oil, or opt for a store-bought baked version.

Homemade Ratlami Namkeen can be healthier as it gives you control over the quality of ingredients, the type of oil used (e.g., groundnut oil instead of palm oil), and the amount of oil absorbed during frying.

Yes, Ratlami Namkeen contains protein due to its main ingredient, besan (chickpea flour). A 100g serving can provide a decent amount of protein, typically between 10g and 15g.