Makhana Calories & Nutrition Facts: Fibre, Protein and Mineral Content

Makhana, also known as fox nuts or lotus seeds, is a popular snack in many Indian households. It is commonly consumed roasted or used in various dishes. Apart from its taste and versatility, makhana is often chosen as a lighter alternative to fried or processed snacks because of its nutritional profile. Makhana contains a combination of carbohydrates, protein, fibre, and essential minerals. If you are planning to include makhana in your regular diet, it is useful to understand its calorie content and nutritional value so that it can be consumed in appropriate portions.

All You Need to Know About Makhana

Makhanas are edible seeds obtained from the lotus plant. They are round in shape and usually white to off-white in colour. When roasted, they become light and crunchy, which makes them suitable as a snack as well as an ingredient in both savoury and sweet dishes. Makhanas are widely consumed in India and some parts of Asia. They are generally low in fat and contain no cholesterol. Because of this, many people include makhana in their diet when looking for lighter snack options.

Nutritional Value of Makhana

Makhanas provide several important nutrients that support normal body functions. They are a source of fibre, protein, and minerals such as magnesium and potassium, which are required for healthy physiological functioning.

Below is an approximate nutritional breakdown of 100 grams of makhana:

Nutrient Approximate Amount (per 100 g)

Folate (Vitamin B9) ~93 mcg

Vitamin C ~1.6 mg

Sodium ~1.6 mg

Potassium ~350 mg

Phosphorus ~188 mg

Iron ~2.6 mg

Magnesium ~67 mg

Calcium ~56 mg

Dietary Fibre ~14.5 g

Fat ~0.6 g

Protein ~9.7 g

Carbohydrates ~76.9 g

Nutrient values may vary depending on the type of makhana, its source, and the method of preparation.

Calorie Content in Makhana

The calorie content of makhana mainly depends on the portion size and the way it is prepared.

Calories per 100 g: approximately 347–356 kcal

Common serving size (20–30 g): approximately 100–110 kcal

Since makhana is usually consumed in smaller quantities, it can fit into a calorie-controlled diet when prepared with minimal oil or ghee.

Potential Health Benefits of Consuming Makhana

When consumed in moderation as part of a balanced diet, makhana may offer certain nutritional benefits:

1. Provides Essential Nutrients

Makhanas supply carbohydrates for energy, fibre for digestive health, and minerals that support normal metabolic processes. They also contain antioxidants, which help protect cells from oxidative stress.

2. May Support Weight Management

The fibre and protein content in makhana may help promote a feeling of fullness. This can support portion control and reduce frequent snacking when included in a balanced diet.

3. May Help Reduce Oxidative Stress

Makhanas contain antioxidants and minerals that may help neutralise free radicals in the body. This process supports overall cellular health. The effect depends on total diet and lifestyle.

4. Suitable as a Blood Sugar-Conscious Snack

Makhanas do not contain added sugars and provide dietary fibre. For this reason, they are often chosen as an alternative to refined or sugary snacks. Individual responses may vary.

Note: Health benefits depend on overall dietary pattern, lifestyle, and individual health conditions.

Who Should Consult a Healthcare Professional?

You may consider consulting a registered dietitian or nutritionist if you:

Have diabetes or blood sugar concerns

Are following a therapeutic or calorie-restricted diet

Have kidney, heart, or other medical conditions

Are unsure about portion size or frequency of consumption

Professional guidance helps ensure dietary choices are appropriate for individual health needs.

Final Thoughts

Makhana can be a nutritious snack option when consumed in appropriate portions and prepared with minimal added fat. It provides fibre, carbohydrates, and essential minerals while remaining low in fat and free from cholesterol. As with any food, moderation is important. Individuals with specific health conditions should seek professional advice before making makhana a regular part of their daily diet.

Also Check: Calories in 2 Boiled Eggs (Indian Diet): Nutrition & Protein Facts