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.

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.