Fox nut

Snack

Item Rating: 93/100

1 serving (30 grams) contains 104 calories, 2.9 grams of protein, 0.0 grams of fat, and 23.1 grams of carbohydrates.

Nutrition Information

1 cup (150g)

Calories		520.5
% Daily Value*
Total Fat		0.1 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		115.5 g	42%
	Dietary Fiber	11.4 g	40%
	Sugars	0 g
protein		14.6 g	29%
Vitamin D		0 mcg	0%
Calcium		90 mg	6%
Iron		2.1 mg	11%
Potassium		0 mg	0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 0 cal (0.2%)

Protein: 58 cal (11.2%)

Carbs: 462 cal (88.6%)

About Fox nut

Fox nuts, also known as makhana or lotus seeds, are the seeds of the Euryale fox plant, native to India and parts of East Asia. These edible seeds are often roasted and consumed as a light and nutritious snack in Indian cuisine, but they are also used in soups, curries, and desserts. Fox nuts boast an impressive nutritional profile: they are low in calories, high in protein, and a rich source of essential minerals like magnesium, potassium, phosphorus, and iron. They are also naturally gluten-free and low in fat, making them an excellent choice for those seeking a healthy snack. Additionally, they contain antioxidants such as flavonoids, which help reduce oxidative stress in the body.

Health Benefits

• Promotes heart health due to the presence of magnesium, which supports proper heart function and regulates blood pressure.
• Supports weight management as they are low in calories and high in protein, which can promote satiety and reduce overeating.
• Improves bone strength because of the high phosphorus and calcium content.
• Aids in managing blood sugar levels due to their low glycemic index and good carbohydrate content.
• Provides antioxidant properties through flavonoids, which help combat harmful free radicals in the body.

Dietary Considerations

Allergens: Contains None reported in natural form, unless contamination occurs during processing

Suitable for: Gluten-free diets, vegetarian diets, low-calorie diets

Not suitable for: Severe nut allergies (possible cross-reactivity if processed with tree nuts), very low-carb (ketogenic) diets

Selection and Storage

Store fox nuts in an airtight container in a cool, dry place to maintain their crunchiness. Avoid exposure to moisture, which can make them soggy.

Common Questions About Fox nut Nutrition

Is fox nut high in protein?

Fox nuts (makhana) contain a moderate amount of protein, with approximately 3 grams of protein per 100-gram serving. While they may not be a primary protein source, they are a decent addition to a balanced diet for light protein intake.

Can I eat fox nuts on a keto diet?

Fox nuts are relatively low in net carbohydrates, with about 14 grams of carbs per 100 grams (and around 9 grams as net carbs after subtracting fiber). While they can be included in a keto diet in small quantities, you should monitor portion sizes to ensure you stay within your daily carb limit.

What are the health benefits of eating fox nuts?

Fox nuts are an excellent source of antioxidants, such as flavonoids, which can help reduce inflammation and support overall health. They are also low in fat, sodium, and calories, making them ideal for heart health and weight management. Additionally, they are gluten-free and rich in magnesium, which aids in muscle and nerve function.

How many fox nuts should I eat in a serving?

A standard serving of fox nuts is around 30 grams (roughly half a cup), which provides approximately 100 calories, making it a perfect snack size. You can adjust the portion based on your calorie needs, but moderation is key, as overeating can contribute to excess calorie and carbohydrate intake.

How do fox nuts compare to popcorn as a snack?

Fox nuts are lower in calories, with about 100 calories per 30-gram serving compared to approximately 150 calories in the same amount of air-popped popcorn. They also provide more protein and calcium than popcorn, making them a nutrient-dense alternative. Additionally, fox nuts are less processed and naturally gluten-free, ideal for clean eating.

Data Sources & Scientific References