Dry fruits mix vs roasted makhana: calories and protein compared
Short answer: for fat loss pick dry fruits mix; for muscle gain dry fruits mix does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Dry fruits mix | Roasted makhana |
|---|---|---|
| Serving | 1 handful · 30 g | 1 katori · 20 g |
| Calories | 182 kcal | 97 kcal |
| Protein | 5 g | 2 g |
| Carbs | 7 g | 15 g |
| Fat | 16 g | 3 g |
| Protein per 100 kcal | 3 g | 2.1 g |
| Calories from fat | 80% | 28% |
What the numbers say
- Dry fruits mix has 85 kcal more a serving than roasted makhana. One serving of dry fruits mix has the calories of about 1.9 servings of roasted makhana.
- Dry fruits mix has more protein: 5 g vs 2 g.
- For protein per calorie, dry fruits mix wins with 3 g per 100 kcal.
- They suit different diets: dry fruits mix is vegan and roasted makhana is vegetarian.
Which to pick
- Losing fat: Dry fruits mix, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Dry fruits mix, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.