Is Ratlami Sev healthy? Unpacking the Nutritional Facts

December 23, 2025 •

4 min read

According to nutritional data, a 100-gram serving of commercial Ratlami Sev can contain upwards of 600 calories and nearly 50 grams of fat, with a significant portion being saturated. This startling figure prompts many to question the healthiness of this popular, spicy Indian snack, especially when compared to its wholesome base ingredient, besan or gram flour.

Quick Summary

This article offers a detailed nutritional analysis of Ratlami Sev, exploring the inherent benefits of its gram flour base against the significant health drawbacks introduced by the deep-frying process. It also examines the differences between homemade and commercial versions and provides healthier alternatives for mindful snacking.

Key Points

High Calorie Count: Commercial Ratlami Sev is very high in calories, with over 600 kcal per 100g, primarily due to the deep-frying process.
Hidden Unhealthy Fats: Deep-frying introduces unhealthy saturated and trans fats, which can increase the risk of heart disease and weight gain.
Besan's Lost Potential: While the base ingredient, gram flour, is rich in protein and fiber, these benefits are overshadowed by the unhealthy preparation method.
Sodium Overload: Store-bought versions often contain excessive sodium, contributing to high blood pressure.
Moderation is Essential: To mitigate health risks, Ratlami Sev should be consumed in very small portions and enjoyed as an occasional treat, not a daily snack.
Homemade is a Healthier Choice: Making sev at home allows for control over oil quality, fat content, and sodium levels, resulting in a healthier final product.
Opt for Healthier Alternatives: For guilt-free snacking, consider alternatives like baked sev, roasted chivda, or spiced makhana to satisfy cravings.

Is Ratlami Sev a Healthy Snack?

While Ratlami Sev is a beloved crispy and spicy snack from the city of Ratlam, its healthiness is a complex issue. The answer lies not just in its ingredients but also in its preparation method and the quantity consumed. Although its primary component, gram flour, offers some nutritional benefits, the traditional deep-frying process fundamentally alters its health profile. For most people, Ratlami Sev should be considered an indulgent treat rather than a healthy dietary staple.

The Nutritional Profile: Deep-Fried vs. Base Ingredients

To understand the health implications of Ratlami Sev, it's essential to analyze its core components and the impact of the cooking process. The fundamental ingredient is besan or gram flour, which is derived from chickpeas and is naturally nutrient-dense.

Nutritional Advantages from Besan:

Protein-Rich: Besan is a good source of plant-based protein, crucial for muscle repair, growth, and overall bodily functions.
High in Fiber: The chickpea base is rich in dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
Gluten-Free: As a gluten-free flour, besan is a suitable alternative for individuals with gluten intolerance or celiac disease.
Mineral-Packed: It contains essential minerals like iron, magnesium, phosphorus, and potassium, contributing to better metabolic and bone health.

Health Risks from Deep-Frying:

High Calorie and Fat Content: The deep-frying process causes the sev to absorb significant amounts of oil, drastically increasing its calorie and fat content. This can lead to weight gain and obesity if consumed excessively.
Unhealthy Fats: Frying oils can contain high levels of saturated and trans fats. Trans fats, in particular, are linked to an increased risk of heart disease by raising 'bad' (LDL) cholesterol and lowering 'good' (HDL) cholesterol.
High Sodium Levels: Commercial Ratlami Sev is typically high in added salt for flavor, which can contribute to high blood pressure, a major risk factor for heart and kidney problems.
Potential for Harmful Compounds: High-temperature frying can produce harmful compounds like acrylamide, which has been linked to increased cancer risk in animal studies.

Homemade vs. Commercial Ratlami Sev

The health profile of Ratlami Sev can vary significantly depending on whether it's store-bought or made at home. Commercial products often come with additional concerns.

Oil Quality: Commercial manufacturers might use cheaper, unhealthy oils or reuse oil multiple times, which increases trans fat content. Home cooking allows for control over the type and freshness of oil used.
Additives and Preservatives: Store-bought snacks often contain synthetic preservatives and flavor enhancers to extend shelf life. Homemade versions, prepared with fresh ingredients, are free from these additives.
Sodium Control: When making sev at home, you have complete control over the amount of salt added, allowing you to reduce the sodium content significantly compared to typical commercial varieties.

Healthier Alternatives and Mindful Consumption

If you enjoy the flavor of Ratlami Sev but want a healthier option, consider modifying the preparation or choosing alternatives. Mindful consumption is key to enjoying this snack without negative health consequences. You can find more information about the effects of deep-fried foods on the body from resources like Healthline's article on fried foods.

Healthier Snacking Ideas:

Baked Sev: Use a baking sheet or an air fryer to achieve a crispy texture with significantly less oil than deep-frying.
Roasted Snacks: Opt for snacks made from roasted ingredients, such as roasted chivda or makhana (fox nuts).
Homemade Masala Peanuts: Roast peanuts and toss them in a fresh blend of spices for a high-protein, low-fat alternative.
Spiced Nuts and Seeds: A mix of roasted nuts and seeds, lightly spiced, offers a nutritional boost with a satisfying crunch.

Comparison: Deep-Fried Ratlami Sev vs. Roasted Besan Snacks


Feature	Deep-Fried Ratlami Sev	Roasted Besan Snack (e.g., Baked Sev, Roasted Chivda)
Preparation	Deep-fried in hot oil	Baked, air-fried, or dry roasted
Calorie Count	Very high (typically >600 kcal per 100g)	Significantly lower
Fat Content	High, with potential for trans fats	Low to moderate, depending on oil used
Sodium	Often very high in commercial products	Can be controlled when homemade
Ingredient Purity	May contain additives, reused oil	Fresher, higher quality ingredients
Nutritional Profile	Benefits of besan overshadowed by frying	Retains more nutritional value of besan

Conclusion: A Balanced Perspective on Ratlami Sev

Is Ratlami Sev healthy? The verdict is that traditional, deep-fried Ratlami Sev, especially the commercial variety, is not a health-promoting food. Its high calorie, fat, and sodium content can negatively impact cardiovascular health and weight management when consumed regularly. However, its base ingredient, gram flour, is quite nutritious. For those who can't resist its unique, spicy crunch, moderation is key. Consider it an occasional treat rather than a regular snack. For a truly healthy habit, explore baked or roasted besan alternatives that offer the flavor without the drawbacks of deep-frying. By being mindful of preparation and portion size, you can strike a healthier balance with this beloved Indian delicacy.

Frequently Asked Questions

Yes, traditional Ratlami Sev is fattening due to the deep-frying process. It absorbs a large amount of oil, resulting in a high-calorie and high-fat snack. For example, a 100g serving can contain nearly 50g of fat.

Yes, Ratlami Sev contains a moderate amount of protein because it is made from besan (gram flour), which is rich in plant-based protein. However, this nutritional benefit is counteracted by the high-fat and calorie content from deep-frying.

People with diabetes should avoid or severely limit their consumption of Ratlami Sev. As a deep-fried snack, it contains unhealthy fats and is typically high in sodium, both of which are not recommended for managing diabetes and related heart conditions.

Yes, besan or gram flour is a healthy and nutritious ingredient on its own. It is high in protein, fiber, and important minerals and is gluten-free, with a low glycemic index.

To make a healthier version, you can bake the sev in an oven or use an air fryer instead of deep-frying. This method significantly reduces the amount of oil and calories, while still providing a crispy texture.

No, they differ in several ways. Homemade sev allows you to control the quality of the oil and the amount of salt used. Commercial versions often use inferior oils and contain high amounts of sodium and preservatives.

Healthy alternatives include roasted snacks like baked besan sev, roasted chivda, spiced makhana (fox nuts), or roasted nuts and seeds. These provide a satisfying crunch and flavor without the negative health impacts of deep-frying.

Since Ratlami Sev is made primarily from besan (gram flour) derived from chickpeas, it is naturally gluten-free. However, if purchasing a commercial product, it's wise to check for cross-contamination warnings, especially for those with celiac disease.