Puffed lotus seeds

Snack

Item Rating: 87/100

1 serving (28 grams) contains 120 calories, 4.0 grams of protein, 2.0 grams of fat, and 21.0 grams of carbohydrates.

Nutrition Information

1 cup (112g)

Calories		480
% Daily Value*
Total Fat		8 g	10%
	Saturated Fat	2 g	10%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		84 g	30%
	Dietary Fiber	4 g	14%
	Sugars	0 g
protein		16 g	32%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		2 mg	11%
Potassium		200 mg	4%

* 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: 72 cal (15.3%)

Protein: 64 cal (13.6%)

Carbs: 336 cal (71.2%)

About Puffed lotus seeds

Puffed lotus seeds, also known as makhana, are a traditional snack derived from the seeds of the lotus flower. Originating in India, they have been a staple in Ayurvedic and East Asian cuisines for centuries. Light and crunchy, these seeds are typically roasted and enjoyed as a nutritious snack. They are naturally low in fat and calories yet rich in essential nutrients like protein, magnesium, calcium, and potassium. A 100-gram serving provides approximately 364 calories, 76 grams of carbohydrates, and 9.7 grams of protein. They are also an excellent source of antioxidants such as kaempferol, which helps combat inflammation and oxidative stress.

Health Benefits

• Rich in magnesium, which supports heart health and helps regulate blood pressure levels.
• High in antioxidants like kaempferol that protect against cell damage and reduce inflammation.
• Contains plant-based protein, providing 9.7 grams per 100 grams, which supports muscle repair and overall growth.
• A good source of phosphorus, essential for bone and dental health.
• Low glycemic index, making it a suitable snack for blood sugar management in diabetics.

Dietary Considerations

Allergens: Contains None identified; however, cross-contamination during processing is possible.

Suitable for: Vegan, vegetarian, gluten-free, low-fat, low-carb

Not suitable for: Low-potassium diets, individuals with specific seed allergies

Selection and Storage

Store puffed lotus seeds in an airtight container in a cool, dry place to prevent moisture and staling. They can also be lightly roasted before consumption for a crunchy texture.

Common Questions About Puffed lotus seeds Nutrition

Are puffed lotus seeds high in protein?

Puffed lotus seeds contain a moderate amount of protein, providing approximately 4 grams of protein per 100 grams. While they are not a high-protein food, they are a good plant-based source of protein and can complement other protein-rich foods in your diet.

Can I eat puffed lotus seeds on a keto diet?

Puffed lotus seeds are not ideal for a strict keto diet as they contain around 77 grams of carbohydrates per 100 grams. However, they can fit into a low-carb diet when consumed in small quantities or paired with high-fat foods.

What are the health benefits of puffed lotus seeds?

Puffed lotus seeds are rich in antioxidants, which help combat oxidative stress. They are also a source of magnesium, potassium, and phosphorus, supporting heart health, bone strength, and healthy metabolism. Additionally, their low-fat and high-fiber content may aid digestion and weight management.

How much puffed lotus seeds should I eat in one serving?

A standard serving size of puffed lotus seeds is around 28-30 grams (approximately 1 cup). This provides roughly 120 calories, making it a nutritious snack option without overloading on calories or carbohydrates.

How do puffed lotus seeds compare to popcorn as a healthy snack?

Puffed lotus seeds are lower in calories compared to buttered popcorn and are naturally gluten-free. They also contain more fiber and micronutrients like magnesium. However, they are higher in carbs compared to plain, air-popped popcorn, making them less ideal for low-carb diets.

Data Sources & Scientific References