Makhana Calories: Nutritional Facts, Benefits & Calorie Count
Medically Reviewed By
Dr. Geetanjali Gupta
Written By Muskan Taneja
on Dec 3, 2024
Last Edit Made By Muskan Taneja
on Dec 4, 2024
Makhana is a small, round, crunchy, circle-shaped snack that is found in almost every household’s kitchen.
This little crunchy snack provides nutrients that support bones, muscles, and the overall body.
Because of its rich nutritional value, Makhana's price in India ranges from INR 50 to 500. Experts call it the ‘Plant Protein Superfood,’ and it is also known by several names, such as fox nuts, lotus seeds, or phool makhana.
Dieticians add makhana to their diet plans because of its low-calorie content, which helps them make an easy and effective weight loss journey. Makhana calories differ based on the amount and whether it’s roasted. This delicious and crunchy snack has benefits and side effects. Let’s understand all about makhana.
Know All About Makhana
Makhana is a global snack that originated in Southeast and East Asia and later traveled to Japan, North America, Nepal, Bangladesh, Russia, and India.
The distribution of makhana seeds occurred in states like West Bengal, Bihar, Manipur, Tripura, Assam, Madhya Pradesh, and Uttar Pradesh.
Makhanas have become omnipresent in different parts of the globe, with other flavors like chocolate, peri-peri, roasted, caramel, and many more. Health enthusiasts add makhana because it's low in calories, high in potassium, high in fiber, and low in glycemic index, which helps regulate body functioning.
But how many calories do makhanas have? The calories in makhana are stimulated by how you consume it. However, 100 grams of makhana contain 356 calories.
How Can You Add Makhanas To Your Daily Diet?
Makhana is a staple food that can be enjoyed in numerous ways, from breakfast to desserts. It is also an auspicious part of religious ceremonies and is consumed by many people.
Phool makhana calories help keep blood sugar levels intact. Some people eat it for breakfast with milk, while some use it as a thickening agent in various curries for a smooth, thick, and creamy gravy.
Makhana kheer is a popular sweet dish prepared in Indian households. In parts of Asia, it is also used for various medicinal purposes. Experts report that its analgesic and aphrodisiacal properties make it useful for preparing several Ayurvedic medicines.
Also, read https://redcliffelabs.com/myhealth/food-and-nutrition/25-healthy-high-fiber-snacks-for-weight-loss/
Did You Know?
Makhana can also be used to stretch fabric, and its bran is used as an input material for creating poultry feed.
Interesting. Right? Now, let’s move ahead and learn about the nutritional benefits of makhana.
Nutritional Value of 100 grams of Makhana
Makhana is an excellent addition to your daily diet. It is rich in several nutrients; let’s break down the nutritional value of 100 grams of makhana.
| Nutrient | Amount (100g) |
| Calories | 356 kcal |
| Folate (B9) | 93 mg |
| Vitamin C | 1.6 mg |
| Sodium | 1.6 mg |
| Potassium | 350 mg |
| Phosphorus | 188 mg |
| Iron | 2.6 mg |
| Magnesium | 67 mg |
| Calcium | 56 mg |
| Fibre | 14.5 g |
| Fat | 0.6 g |
| Protein | 9.7 g |
| Carbohydrates | 76.9 g |
3 Amazing Health Benefits of Makhanas
The nutrient content in Makhana provides several benefits to the overall body. This is why nutritionists, dieticians, and experts recommend adding makhana to your daily diet. Here are 3 amazing health benefits of makhanas.
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High in Nutrient Content
Experts quote makhana as a ‘Protein Plant Powerhouse’ that provides overall health benefits. Makhana calories are low, which supports bone health, reduces blood pressure, and decreases cholesterol levels. Magnesium regulates metabolic reactions, muscle contractions, nerve function, and protein synthesis in the body.
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Reduce Inflammation
Makhana contains antioxidants, which help neutralize harmful free radicals and prevent oxidative stress. Studies show that antioxidant properties in makhanas can prevent high-risk chronic diseases like heart attack, cancer, and type-2 diabetes. These properties can help reduce inflammatory conditions like gout, rheumatoid arthritis, and psoriasis.
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Control Blood Sugar Levels
Makhana's low-calorie content can manage blood sugar levels. The research found that makhana improves blood sugar regulation and increases several antioxidant enzymes. Other studies found that the isolated content improves blood sugar and insulin levels in people with diabetes. However, keep in mind the recommended intake of makhanas, as over-consumption of any food has drawbacks.
Side Effects of Makhana
Makhana provides numerous health benefits; however, overconsumption may lead to several side effects. Here are five potential side effects of makhanas.
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Allergic Reaction
Makhana allergy is rare; however, some people may experience it. Allergic reactions can appear as itching, swelling, and redness. Seek medical help if you see any reaction.
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Digestive Issues
The fiber content aids in digestion. However, increased fiber intake may cause digestive issues like bloating, gas, and irregular bowel movements. It is better to consume it in moderation.
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Product Quality
Make sure to buy makhana from a trusted and reputable brand free from contaminants. Contaminated products or poor-quality makhana may pose health risks.
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Salt and Flavorings
Makhanas may contain salt and certain flavorings, which can increase blood pressure. So, consume makhanas in moderate form or those with less sodium content.
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Overeating Concerns
Makhanas are tiny, tasty snacks that may lead to overeating and contribute to an imbalance in weight management goals. Eat only the recommended amount to prevent overeating scenes.
How Many Makhanas To Eat Every Day?
The amount of makhana you consume daily depends on your health goals and diet. Experts recommend consuming makhanas in moderate amounts.
You can eat 2-3 handfuls of makhanas every day. However, the amount may vary depending on your health, so consult a doctor to determine the right amount for you.
Also, before eating makhanas, check whether you have any allergies. Food allergies can make it difficult for your body to function.
The Final Thought
Makhana or fox nuts are nutritious, healthy, and tasty snacks that provide several health benefits to the body. Makhana is low in calories, which helps in holistic well-being. You can rightfully add it to your daily diet, and makhana calories help manage your weight and reduce the chances of high blood pressure. Check makhana quality before purchasing, and be mindful of portion sizes and potential allergens.
Frequently Asked Questions (FAQs) for Makhana Calories
Ques1 How many calories are there in 100 grams of Makhanas?
Ans1 In 100 grams of Makhanas, there are 356 calories, which is suitable for a perfect healthy evening snack.
Ques2 Is Makhana Good For The Digestive System?
Ans2 Makhana is low in calories and high in fiber, which encourages the feeling of fullness and aids in weight management. People who are dieting or practicing healthy eating can add makhanas to their daily diet.
Ques3 Does Makhana Increase Uric Acid?
Ans3 Makhanas are low in purine, an important substance linked to uric acid production. So, this little crunchy snack is safe for people concerned about uric acid levels. However, consult a healthcare provider to prevent harmful reactions.
