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How Many Calories in Makhana? Nutrition Facts per 100g & Weight Loss Guide
Makhana
Makhana or fox nuts/lotus seeds are a healthy snack. These days, they have emerged as the most popular snack. They have their main fan base among fitness lovers, dieters, and clean-eating people. Makhana is mostly eaten after roasting, either in plain or flavored, and a light, nutritious, and filling product is often what people refer to it as. However, right after, the most common question is: how many calories in makhana?
This comprehensive article is your go-to guide to phool makhana calories. We will uncover in this guide makhana nutrition facts, take a look at makhana nutritional value per 100g, and discuss how makhana aids in weight loss. Besides, we’ll check out the calorie difference in roasted and flavoured varieties along with the reasons why top-notch brands like Organic Sattva Makhana make a difference.
What Is Makhana (Fox Nuts)?
Makhana, or Fox nuts as they are otherwise known, are the seeds of the lotus plant. Makhana usage has been very much ingrained in Indian culture for a long time, where it is considered the most nutritious food among the fasting foods, mainly due to its lightness and high nutritional value. Nowadays, makhana is a fashionable snack worldwide known as a low-calorie, gluten-free snack that is suitable for people of any age.
How Many Calories in Makhana?
Let’s answer the most searched question directly: how many calories in makhana?
👉 Calories in makhana (100g): ~350 kcal
This means that 100 g of makhana has around 350 calories. While this figure might seem high, raw makhana is very seldom consumed in such a large quantity. A regular serving size is much smaller, so based on serving size, it is a low-calorie snack.
Phool Makhana Calories per Serving
We usually find out the amount of phool makhana calories simply by the size of our serving, not always per 100g.
➜ 1 cup roasted makhana (approx. 30g): ~100–110 calories
➜ 1 small bowl (20g): ~70 calories
That is why makhana is one of the most satisfying snacks for people who watch their calorie intake.
Roasted Makhana Calories: Does Cooking Change It?
Yes, the preparation method can really change the way you make the snacks. Roasted makhana calories partly depend on the cooking method used.
➜ Dry roasted makhana: ~100 kcal for 30g
➜ Roasted with 1 tsp ghee or oil: ~130–150 kcal for 30g
If you are looking to shed some pounds, then the healthiest way is to dry roast or air roast your makhanas.
Makhana Nutrition Facts (Per 100g)
Here is a list of major makhana nutrition facts:
🔸 Calories: ~350 kcal
🔸 Protein: 9–10 g
🔸 Carbohydrates: 75–77 g
🔸 Fat: 0.5–1 g
🔸 Fiber: 7–8 g
🔸 Sodium: Very low
🔸 Cholesterol: 0
These data point to the fact that makhana is considered a nutrient-dense food even though it contains a fair number of calories.
Makhana Nutritional Value per 100g
The makhana nutritional value per 100g has energy as well as other components:
Main Nutrients:
- Protein - Essential for muscle repair and helps to keep one feeling full
- Dietary fiber - Aids the digestive system and also plays a part in fullness
- Magnesium & potassium - Support the cardiovascular system
- Low fat content - Perfect for weight management
The above nutritional profile makes makhana beneficial for diabetics, heart patients, and people on calorie-restricted diets.
Calories in Flavoured Makhana
Most of the flavour in flavoured makhana actually derives from the mix of various oils, spices, and sometimes sugar, so it is very much liked for its flavour.
➜ Flavoured makhana calories: 150-180 calories per 30g
➜ Cheese, peri-peri, or caramel flavours might be even higher
If you happen to be on a diet, you really need to be very careful, picking out the ingredients with great care, as well as keeping your flavoured varieties consumption to a minimum.
How Many Calories in Makhana for Weight Loss?
People wonder how many calories in makhana, and usually it's because they want to check whether it can be a part of a weight loss diet. Well, it sure can be—if you eat it in a controlled fashion.
Reasons why Makhana is good for weight loss:
➜ Low in calories per serving
➜ High in fiber, which keeps you satisfied
➜ Low in fat
➜ Stop you from craving unhealthy snacks
Switching your daytime snacks from fried snacks or biscuits to roasted makhana can make a huge difference in your daily consumption of calories.
Ideal Portion Size for Weight Loss
Here are some methods by which you can effectively control the calories in makhana:
➜ Keep the amount of your serving to 20–30g
➜ Use it only as a snack once or twice a day
➜ Do not consume too much, even if it is healthy
Making a combo with herbal tea or butter milk raises the level of satisfaction
Why Quality Matters: Organic Sattva Makhana
Not all Makhana is equal in terms of quality. Top-notch quality products such as Organic Sattva Makhana guarantee:
- Best quality puffed seeds
- No use of any artificial preservatives
- Most nutrients are retained
- Results of roasting the Cleanest
Good-quality Makhana also tastes better, and less oil is required for roasting, which is thus helpful in calorie control.
Makhana vs Other Snacks (Calorie Comparison)
➜ Potato chips (30g): ~160–170 calories
➜ Biscuits (30g): ~140–150 calories
➜ Roasted makhana (30g): ~100–110
This comparison clearly shows that makhana is a healthier snack choice. For a detailed calorie and nutrition comparison, check out Popcorn vs Makhana: Which is the Healthier Snack?
Final Thoughts: Is Makhana a Low-Calorie Super Snack?
So, how many calories does makhana have? At first glance, the phool makhana calories in 100g may look quite high. However, the portion sizes are small, low in calories, and very nutritious. Most makhana nutrition facts, being low in fat and highly satisfying, makhana is an excellent snack for weight loss and good health in general.
Going for dry-roasted varieties, keeping the serving size under control, and going for the trusted brands like Organic Sattva Makhana are ways to enjoy this ancient superfood without any remorse.
With makhana, healthy snacking does not have to be dull—it can be nourishing, tasty, and friendly for weight loss.
Frequently Asked Questions
Everything you need to know about makhana calories & nutrition
How many calories are in 100 grams of makhana?
100 grams of makhana contains approximately 350 calories. However, makhana is usually eaten in smaller portions, making it a low-calorie snack when consumed mindfully.
Is roasted makhana good for weight loss?
Yes, roasted makhana is excellent for weight loss. It is low in fat, high in fiber, and keeps you full for longer, helping reduce overall calorie intake.
Are flavoured makhana higher in calories than plain makhana?
Yes, flavoured makhana generally contains more calories due to added oils, seasonings, or sugar. Plain or dry-roasted makhana is the better choice for calorie control.
🔥 Low-Calorie Snack • 🌾 High Fiber • ⚡ Light & Filling • 🧘 Weight-Friendly • 🥗 Clean Nutrition