1 serving (28 grams) contains 97 calories, 2.7 grams of protein, 0.0 grams of fat, and 18.2 grams of carbohydrates.
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Nutrition Information
Calories |
388.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1.1 mg | 0% | |
| Total Carbohydrates | 72.8 g | 26% | |
| Dietary Fiber | 16.2 g | 57% | |
| Sugars | 0 g | ||
| protein | 10.9 g | 21% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 67.2 mg | 5% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 560 mg | 11% | |
* 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 Makhana
Makhana, also known as fox nuts or lotus seeds, originates from India and is commonly used in Indian cuisine and Ayurvedic practices. Harvested from the seeds of the lotus flower, makhana is highly nutritious and often consumed roasted or incorporated into recipes like curries and desserts. With a low-fat content (0.1g), high fiber (14.5g), and moderate protein (9.7g), it is a light yet filling snack. Its carbohydrate content (65g) provides energy, making it ideal for quick sustenance. It is also rich in minerals like calcium (60mg) and iron (1.4mg), supporting bone health and oxygen transport in the body. Makhana is a naturally gluten-free and plant-based snack, making it compatible with various dietary lifestyles.
Health Benefits
- Makhana is high in dietary fiber (14.5g), which promotes healthy digestion and prevents constipation.
- Its calcium content (60mg per 100g) helps support strong bones and teeth.
- Low in calories (347 per 100g) and fat (0.1g), it is an excellent option for weight management diets.
- Contains iron (1.4mg per 100g), which aids in red blood cell production and prevents anemia.
- Its low glycemic index makes it a suitable snack for regulating blood sugar levels.
Dietary Considerations
Selection and Storage
Store makhana in an airtight container in a cool, dry place to maintain freshness and crispness for up to 2-3 months. Avoid exposure to moisture to prevent spoilage.
Common Questions About Makhana Nutrition
Is makhana high in protein?
Makhana, also known as fox nuts, contains 9.7 grams of protein per 100 grams, which makes it a moderate source of protein compared to other plant-based snacks. It’s a good option for those looking to add some protein to their diet while keeping calories low.
Can I eat makhana on a keto diet?
Makhana is not suitable for a keto diet due to its high carbohydrate content, with 65 grams of carbs per 100 grams. However, it can be an excellent snack for other dietary patterns like low-fat or vegetarian diets.
What are the health benefits of makhana?
Makhana is rich in fiber (14.5 grams per 100 grams), which supports digestive health and helps in maintaining steady energy levels. It's also very low in fat (0.1 grams) and sodium (1 milligram), making it heart-friendly and suitable for people managing their cholesterol or blood pressure.
How much makhana should I eat in one serving?
A recommended serving size of makhana is around 30 grams (approximately one cup), which contains about 104 calories, 2.9 grams of protein, and 4.4 grams of fiber. This portion size is ideal for a healthy snack and prevents overconsumption of calories or carbohydrates.
How does makhana compare to popcorn as a snack?
Makhana and popcorn are both low-calorie snacks, but makhana has the edge in terms of protein (9.7 grams vs. 3 grams per 100 grams) and fiber content (14.5 grams vs. 10 grams). However, popcorn is slightly lower in carbohydrates, making it more suitable for low-carb diets.
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.
