1 serving (30 grams) contains 104 calories, 2.9 grams of protein, 0.0 grams of fat, and 23.1 grams of carbohydrates.
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Nutrition Information
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 | 7.5 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 | 750 mg | 15% | |
* 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
Source of Calories
About Foxnuts
Foxnuts, also known as makhana or lotus seeds, are the seeds of the lotus plant commonly cultivated in India, China, and Japan. They are widely used in Indian cuisine, especially as a roasted snack, in curries, or dessert preparations. Foxnuts are light, crunchy, and have a mild flavor. Nutritionally, they are low in fat, rich in carbohydrates and fiber, and provide modest amounts of protein. They also contain vital minerals like calcium and iron. With 347 calories per 100g serving and healthy macronutrient distribution, foxnuts are often considered an excellent alternative to less nutritious snacks. Their gluten-free nature and plant-based profile make them suitable for various diets. Typically consumed in a roasted form, they have gained attention globally due to their nutritional benefits and versatility in meal preparation.
Health Benefits
- Rich in dietary fiber (7.6g per 100g), foxnuts support digestion and help prevent constipation.
- Contains calcium (60mg per 100g), essential for maintaining bone health and muscle function.
- Low-fat content (0.1g per 100g) makes foxnuts a heart-friendly snack option, supporting cardiovascular health.
- Provides iron (1.4mg per 100g), important for producing healthy red blood cells and preventing anemia.
- Gluten-free and plant-based protein (9.7g per 100g) supports muscle repair and is suitable for vegetarian diets.
Dietary Considerations
Selection and Storage
Store foxnuts in an airtight container in a cool, dry place to prevent moisture absorption and maintain crispness. Roasting before consumption enhances flavor and texture.
Common Questions About Foxnuts Nutrition
Are foxnuts high in protein?
Foxnuts contain 9.7 grams of protein per 100 grams, making them a moderate plant-based protein source. While they are not as high in protein as legumes or meat, they can be a healthy addition to support your daily protein intake, especially in a vegetarian or vegan diet.
Are foxnuts suitable for a keto diet?
Foxnuts are not ideal for a keto diet due to their high carbohydrate content, which is 77 grams per 100 grams. While they are low in fat (0.1 grams), they can disrupt ketosis if consumed in significant quantities.
What are the health benefits of foxnuts?
Foxnuts are low in fat and calories (347 kcal per 100 grams) and contain 7.6 grams of fiber, which supports digestive health and helps in feeling full. They are also rich in antioxidants and have minimal sodium (5 mg), which makes them heart-friendly. However, due to their high carbohydrate content, portion control is essential for balanced nutrition.
How much foxnuts should I eat daily?
A recommended portion size for foxnuts is about 30-50 grams per day. This quantity provides a healthy snack option without excessive calorie or carbohydrate intake, while offering fiber and plant-based protein for energy.
How do foxnuts compare to popcorn as a snack?
Foxnuts are lower in fat (0.1 grams per 100 grams) compared to popcorn, making them a better choice for heart health. However, they have more carbohydrates and calories than air-popped popcorn. Both are versatile snacks, but foxnuts provide additional fiber and antioxidants, while popcorn offers lower overall caloric impact in smaller quantities.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
