Makhana Nutrition Facts: Calories, Protein & Health Benefits per 100g

Quick answer: Makhana (phool makhana, fox nuts) has about 9.7 g protein and 347 kcal per 100 g, with almost no fat (0.1 g). A 30 g bowl gives about 2.9 g protein and 104 kcal; one katori (about 15 g) gives about 1.5 g protein and 52 kcal.

Makhana (Fox Nuts) Complete Nutrition Guide

Makhana, also known as fox nuts, lotus seeds or phool makhana, has quietly become India's most talked-about healthy snack. Here's the complete nutritional picture.

Makhana Nutrition Facts per 100g

Per 30g serving (typical snack portion):

• Calories: ~104 kcal
• Protein: ~2.9g
• Fat: ~0.03g (nearly fat-free)
• Carbohydrates: ~23g
• Fibre: ~4.4g

Is Makhana India's Healthiest Snack?

FSSAI rules don't allow calling any food "healthy" or "healthiest" on its own — but these numbers explain why makhana is one of India's most popular light snacks:

Nearly fat-free: With only 0.1g fat per 100g, makhana is extraordinarily low in fat compared to all nuts and most snacks. Even plain popcorn has 4g fat per 100g.

High fibre: 14.5g dietary fibre per 100g — among the highest of any Indian snack food. This supports digestive health and creates a strong satiety effect despite low calories.

Low sodium: Only 5mg sodium per 100g in plain makhana. Diets low in sodium may help in reducing the risk of high blood pressure. Flavoured varieties have added salt — check the sodium on each flavoured makhana label.

Moderate GI (~45): Reported to be lower than rice (~73) and bread (~75). If you watch your blood sugar, ask your doctor how makhana fits your diet.

8 Health Benefits of Makhana

1. Weight Management: At ~104 kcal per 30g serving, with fibre and almost no fat, makhana gives a big bowl for few calories — a lighter swap for fried chips and biscuits (compare labels). Portion size still matters.

2. For Diabetics and People Watching Blood Sugar: Makhana has a moderate glycaemic index (~45) and is a source of fibre. If you have diabetes, ask your physician how makhana fits your diet.

3. Digestive Health: 14.5g fibre per 100g (table above), plus resistant starch that is studied for prebiotic effects. Traditional Ayurveda uses makhana as a light, easy-to-digest food.

4. Bone Strength: Makhana provides calcium (60mg), phosphorus (200mg) and magnesium (67mg) per 100g. Two of these minerals, phosphorus and magnesium, contribute to the maintenance of normal bones.

5. Blood Pressure Watchers: Plain makhana has a potassium content of 367mg and only 5mg sodium per 100g — a high potassium-to-sodium (K:Na) ratio, which people watching their blood pressure often look for in a snack. Flavoured makhana has added salt; check the label.

6. Antioxidants (Anti-Ageing Research): Makhana contains kaempferol — a natural flavonoid antioxidant that researchers continue to study, including in ageing research.

7. Fasting Food: Makhana is classified as a "satvik" food in Hindu and Jain traditions and is permitted during all Indian religious fasts (Navratri, Ekadashi, Shravan). Its nutrition makes it ideal as a fasting-day staple.

8. Gluten-Free: Naturally gluten-free, makhana is suitable for people with coeliac disease or gluten sensitivity — one of few Indian snacks that can be eaten freely on gluten-free diets.

Plain vs Flavoured Makhana: Which is Healthier?

Plain roasted makhana retains the full nutritional profile above. Pala-G's flavoured makhana adds:

• Savoury variants (Peri-Peri, Butter Cheese, Masala): +15-40 kcal per 100g
• Usually lower in fat than fried flavoured snacks — compare labels
• Zero artificial preservatives

Verdict: Among flavoured snack options, flavoured makhana is lighter than most fried chips or butter popcorn — check each label for salt and fat, and enjoy it in a measured portion.

How to Eat Makhana

• Roasted: The most common method — lightly roasted in ghee or oil with seasonings
• In curry: Used in Makhana Makhani (lotus seed curry), a popular North Indian dish
• In kheer: Makhana kheer (pudding) is a traditional sweet dish
• Raw: Consumed as such during fasting
• Flavoured snack: Ready-to-eat flavoured makhana (Pala-G's range) — the most convenient format

Explore 20+ flavoured makhana varieties from Pala-G — India's most innovative makhana range.

Makhana protein, calories and calcium per 100g (table)

Makhana protein content: makhana protein per 100g is about 9.7 g, the phool makhana protein figure for 100 gm makhana protein. Calories in makhana are about 347 kcal per 100 g, so makhana calories per 100g (100g makhana calories) stay modest, with almost no fat. Calcium in makhana is about 60 mg per 100 g. Here are the makhana nutrition facts 100g and per common serving:

How much protein in makhana compared with other snacks?

Protein in makhana per 100g is 9.7 g. Per 100 kcal, makhana gives about 2.8 g protein, air-popped popcorn about 3.3 g, almonds about 3.7 g and dry-roasted peanuts about 4 g (USDA FoodData Central; makhana from the table above). So makhana is a light, low-fat snack rather than a high-protein one: for more protein in the same bowl, mix it with a few almonds or peanuts. Shop: Premium Makhana · Peri Peri Makhana.

Frequently asked questions

How much protein is in makhana per 100g?

Makhana (phool makhana) has about 9.7 g protein per 100 g. A 30 g bowl has about 2.9 g and one katori (about 15 g) about 1.5 g.

How many calories are in 100 g makhana?

About 347 kcal per 100 g of plain makhana — about 104 kcal in a 30 g bowl and 52 kcal in one katori. Roasting in ghee or oil adds calories.

How much calcium is in makhana?

About 60 mg calcium per 100 g of makhana (table above).

How much potassium is in makhana?

About 367 mg potassium per 100 g, with only 5 mg sodium.

Is makhana one of the healthy snacks?

FSSAI rules don't allow us to call any food "healthy" on its own. What we can say: plain makhana has 347 kcal, 9.7 g protein and only 0.1 g fat and 5 mg sodium per 100 g, so a katori is a light snack.

What are the main makhana uses?

Makhana uses in Indian kitchens: roasted as a snack, in makhana kheer, in curries like makhana makhani, in vrat (fasting) food and in trail mixes.

How many carbs are in makhana per 100g?

About 76.9 g carbohydrates per 100 g — makhana is mostly starch, with almost no fat.

1 katori makhana mein kitna protein hota hai?

1 katori phool makhana (lagbhag 15 g) mein about 1.5 g protein aur 52 kcal hota hai. Makhana ke aur fayde: makhana ke fayde.

How much protein does makhana have?

100g makhana protein is about 9.7 g, so the protein content in makhana is moderate: a 30 g bowl gives about 2.9 g. Makhana potassium content is high at about 367 mg per 100 g, with only about 5 mg sodium.

What is the makhana calcium content?

Makhana calcium content is about 60 mg per 100 g, or about 18 mg in a 30 g bowl. Makhana also gives 200 mg phosphorus and 67 mg magnesium per 100 g.