Sev: Calories, Nutrition and Health Benefits
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Perplexity Crispy, savory gram flour snack packed with plant protein and fiber—a beloved Indian accompaniment with nutrient density when enjoyed mindfully.
Quick Nutrition Facts
Per 1 Small Handful of Sev (30g)
| Nutrient | Amount |
|---|---|
| Calories | 140 kcal |
| Protein | 4.5g |
| Carbohydrates | 14g |
| Fiber | 2g |
| Sugar | 0.3g |
| Fat | 6g |
| Saturated Fat | 1.2g |
| Sodium | 280mg |
| Iron | 1.8mg |
| Magnesium | 28mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Sev delivers plant-based protein (4.5g per 30g) with significant fiber (2g) and iron (1.8mg) from gram flour. The crispy preparation concentrates nutrients and calories. Portion control and pairing with vegetables or yogurt transforms sev into a balanced snack rather than mindless indulgence. Homemade or air-fried versions reduce fat content by 40%.
Myth Busters
MYTH #1: Sev Is Junk Food and Should Be Avoided
TRUTH: Sev is nutrient-dense when consumed mindfully. Gram flour provides complete amino acid profiles comparable to lentils, plus iron and magnesium. The "junk" label stems from portion sizes and deep-frying; portion control (30g handfuls) and cooking methods (air-frying) make sev a healthy snack.
MYTH #2: All Sev Has Excessive Sodium
TRUTH: Traditional sev contains 280–350mg sodium per 30g, which is moderate for a snack. Store-bought versions may be higher (400mg+) due to preservatives. Homemade sev allows sodium control; use minimal salt and fresh spices for 150mg or less while maintaining flavor and nutrition.
MYTH #3: Sev Cannot Support Weight Loss
TRUTH: Sev supports weight loss when portioned correctly. A 30g handful with 140 calories provides 4.5g protein and 2g fiber, promoting fullness. Legume-based snacks reduce overall calorie intake when consumed before main meals. Pair with vegetables or curd for enhanced satiety.
MYTH #4: Deep Fried Sev Causes Inflammation
TRUTH: Deep-frying adds fat but not inherently harmful at moderate portions. The saturated fat in 30g sev (1.2g) is minimal. Pair sev with antioxidant-rich vegetables or fermented foods (raita, pickle) to balance inflammatory markers. Air-fried or baked versions reduce fat to <2g per serving.
MYTH #5: Store-Bought Sev Is Identical to Homemade
TRUTH: Store-bought sev often contains preservatives (potassium sorbate, BHA), anti-caking agents, and added MSG for flavor enhancement. Homemade versions use simple ingredients: gram flour, turmeric, chili, cumin, and salt. Making sev at home takes 30 minutes and delivers fresher, preservative-free snacks.
MYTH #6: Sev Cannot Provide Protein for Muscle Gain
TRUTH: While 4.5g protein per 30g is modest alone, sev excels as a complementary protein source. Combining plant proteins from gram flour with animal proteins (curd, paneer) creates complete amino acid profiles. Eat sev with Greek yogurt or add to protein smoothies for muscle-building benefits.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 140 calories, 4.5g protein; portion control essential. Limit to 30–45g servings. Pair with vegetables to increase meal volume without excess calories. |
| Muscle Gain | | 4.5g plant protein per 30g is modest; combine with curd, paneer, or Greek yogurt to create complete amino acids. Use as a carb source post-workout, not standalone protein. |
| Diabetes Management | | 14g carbs (moderate GI ~45), zero sugars; pair with protein/fat to slow digestion. Monitor sodium (280mg per 30g). Homemade baked sev offers better blood sugar stability. |
| PCOS Management | | Plant-based protein and fiber support insulin sensitivity; sodium and cooking method impact hormonal balance. Choose baked or air-fried versions; limit portions. |
| Pregnancy Nutrition |  | Gram flour provides folate (supports fetal neural development), iron (1.8mg), and plant protein. Sodium requires monitoring; homemade sev with reduced salt ensures safety. |
| Viral/Flu Recovery | | Gram flour offers plant protein for immune support; carbs provide energy; digestibility depends on preparation (baked easier than deep-fried). Best served warm with soup or broth. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Sev
Sev has moderate glycemic impact (GI ~45) due to gram flour's fiber and plant proteins, which slow glucose absorption compared to refined flour snacks.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Optimal Pairing to Stabilize Blood Sugar
Sev's carbohydrate content is balanced when paired with protein and healthy fats:
- 🥛 Curd or Greek Yogurt - Adds protein and probiotics for slower glucose absorption and gut health
- 🥒 Fermented Vegetables (pickle, raita) - Enhances digestion and reduces glucose spike
- 🥕 Non-starchy Vegetables (cucumber, carrot) - Increases fiber and meal volume without carbs
- 🫘 Sprouted Moong - Complements sev with additional plant protein for complete amino acids
This pairing creates balanced blood sugar response, ideal for snacking between meals without energy crashes.
Cultural Significance
Sev is a cornerstone of Indian cuisine, deeply rooted in regional traditions and celebration.
In India:
- Essential snack across North (especially Rajasthan, Gujarat, Madhya Pradesh) and South
- Pair with chai (tea) for afternoon snacking; served at festivals and celebrations
- Key ingredient in chaat (pani puri, bhel puri, sev puri) and mixed vegetable dishes
- Gram flour (besan) is Ayurvedic—valued for warming properties and digestive support
- Regional variations: crispy sev, thick sev, flavored sev (turmeric, chili, herbs)
Global Impact:
- Popular in diaspora communities; available in Indian grocery stores worldwide
- Homemade sev-making is cultural bonding activity (families make during festivals)
- Increasing recognition as plant-based protein snack in fitness and wellness communities
- Growing demand for healthier versions (air-fried, baked, low-sodium)
Compare & Substitute
Sev vs Similar Savory Snacks (Per 30g)
| Nutrient | 🍅 Sev (Fried) | 🥜 Roasted Peanuts | 🥒 Baked Chips | 🧂 Namkeen Mix |
|---|---|---|---|---|
| Calories | 140 kcal | 160 kcal | 110 kcal | 155 kcal |
| Protein | 4.5g | 7g | 2g | 3.5g |
| Fat | 6g | 14g | 4g | 8g |
| Carbs | 14g | 5.5g | 16g | 18g |
| Fiber | 2g | 2.5g | 1.5g | 1.5g |
| Iron | 1.8mg | 0.8mg (non-heme) | 0.2mg | 1.2mg |
| Sodium | 280mg | 100mg (unsalted) | 220mg | 350mg |
| Best For | Balanced snack, protein | Higher protein, fewer carbs | Weight loss, lower carbs | Variety, taste satisfaction |
Frequently Asked Questions
Is sev a healthy snack?
Yes, sev can be healthy when consumed mindfully. A 30g handful provides 4.5g plant protein, 2g fiber, and 1.8mg iron from gram flour. The deep-fried preparation adds 6g fat per serving. Baked or air-fried versions reduce calories to 100–110 while maintaining nutritional benefits. Pair with vegetables or yogurt for balanced snacking.
Can sev support weight loss?
Yes, in controlled portions. A 30g serving (140 calories) provides 4.5g protein and 2g fiber, promoting satiety. Fiber slows digestion and reduces hunger between meals. Limit servings to one 30g handful per day; pair with non-starchy vegetables (cucumber, carrots) or curd to increase meal volume without excess calories.
How much protein is in sev?
A 30g serving contains 4.5g plant-based protein from gram flour (legume). While not a complete standalone protein, gram flour provides diverse amino acids comparable to other legumes. Pair with curd (yogurt), paneer (cottage cheese), or Greek yogurt to create complete amino acid profiles for muscle support.
What is sev made from?
Sev is made from gram flour (besan, ground chickpeas), seasoned with turmeric, red chili, cumin, salt, and sometimes asafoetida (hing). The mixture is extruded into thin noodles and deep-fried. Homemade sev uses simple ingredients with no preservatives; store-bought versions may contain anti-caking agents, potassium sorbate, or MSG for flavor enhancement.
Is homemade sev healthier than store-bought?
Yes, homemade is generally healthier. You control oil amount, salt levels, and spice ratios. Store-bought sev contains 400mg+ sodium per 30g (due to preservatives), potential MSG, and anti-caking agents. Homemade allows minimal oil, air-frying, or baking for 150mg sodium and 100 calories per 30g—a 30% calorie reduction while maintaining taste.
When is the best time to eat sev?
For weight loss: Mid-morning snack (10–11 AM) paired with curd to extend satiety; avoid evening (high fat before sleep). For muscle gain: Post-workout with carbs (rice, roti) to replenish glycogen. For diabetes: Paired with protein-rich curd or vegetables to stabilize blood sugar; avoid alone on empty stomach.