Edamame vs Makhana: Which Snack Actually Has More Protein?
Team EathosShare
Makhana has had a great few years — light, roasted, guilt-free, the poster child of healthy Indian snacking. But if you're eating it mainly for protein, there's an uncomfortable truth on the label: makhana is mostly carbohydrate. Edamame isn't. Let's settle it with the actual per-100g numbers.
The numbers, side by side (per 100g)
| Nutrient | Roasted Edamame | Makhana |
|---|---|---|
| Protein | ~44g | ~9.7g |
| Fibre | ~12g | ~14g |
| Carbohydrate | ~30g | ~65g |
| Calories | ~430 kcal | ~347 kcal |
The headline is hard to argue with: roasted edamame delivers roughly 4–5x the protein of makhana, gram for gram. Makhana wins slightly on fibre and is a little lower in calories, but if your goal is hitting a protein target — especially as a vegetarian — edamame is in a different league.
It's not just more protein — it's complete protein
Edamame is a complete protein: all nine essential amino acids. Most plant snacks — makhana included — are incomplete. For vegetarians building or holding muscle, that completeness is the whole game. It's why we build Eathos roasted edamame around a 46g complete-protein promise per pack.
Protein per rupee
Snacks are bought by the packet, not the lab-measured 100g. On cost per gram of protein, edamame pulls further ahead — so much of makhana is air and starch. You're paying for volume; with edamame you're paying for protein.
The crunch test
Both are roasted and satisfying, but makhana softens fast and can taste of little without heavy seasoning. Roasted edamame keeps a dense, nutty crunch and carries flavour — which is why ours comes in Classic, Salt & Pepper, Cheese and Peri-Peri Lemon. Want the honest, unseasoned version to judge for yourself? Start with Eathos Classic Roasted Edamame.
So which should you eat?
- Want a light, low-effort munch? Makhana is fine.
- Want a snack that moves your protein numbers? Edamame wins clearly — 4–5x the protein, complete amino profile, better protein-per-rupee.
You don't have to give up your evening crunch to hit your protein goal. You just have to pick the bean built for it.
Try the flavour that fits you → Shop Eathos Roasted Edamame. New to it? The First Try Bundle lets you taste every flavour before you commit.
Nutrition values are typical per 100g and subject to natural variation.