Makhana Calories, Nutrition, and Health Benefits

TLDR

• Makhana is a good source of vitamin A, niacin, vitamin B5, calcium, and iron.
• Makhana is an excellent source of potassium, protein, thiamin, vitamin B6, folate, phosphorus, magnesium, copper, and manganese.
• It is a perfect gluten-free, high-fiber snack which makes it a healthy choice to be included in the diet.

Including Makhana in your diet provides a diverse range of nutrients that contribute to overall health and well-being. Whether enjoyed as a snack or incorporated into various dishes, Makhana is a nutritious option that adds both flavour and valuable nutrients to your diet.

In this article, we will explore the various ways makhana can boost your health and well-being. Keep reading to uncover why you should regularly include makhana in your shopping list.

How many calories are in makhana?

There are  337  kcals in one small cup of makhana. The calories in a makhana depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

Makhana nutritional facts

Makhana is a good source of vitamin A, niacin, vitamin B5, calcium, and iron and an excellent source of potassium, protein, thiamin, vitamin B6, folate, phosphorus, magnesium, copper and manganese. It contains 76.4 % carbohydrates, 18.3 % protein, and 5.3% of fat.

Download the Hint app (https://clearcals.com/products/hint) to track your calories and nutrients from Makhana. Also, using the Hint app you can check out the recipe ingredients and instructions for Makhana which has 337  kcal per small cup.

Download the HINT app and track your calories consumed from makhana.

Makhana benefits

1. Promotes weight loss:

Makhana is a low-calorie, high-fibre food that can help you feel full and satisfied. This can help you eat less and lose weight or maintain a healthy weight. 

2. Improves digestion

Makhana is a good source of fiber, which is essential for digestive health. Fiber helps to regulate bowel movements, prevent constipation, and promote the growth of healthy bacteria in the gut. 

3. Improves Heart Health

Makhana is a good source of magnesium and potassium, which are minerals that are important for heart health. Magnesium helps to relax blood vessels and lower blood pressure, while potassium helps to regulate the heartbeat.

4. Blood sugar control 

Makhana has a low glycemic index (GI), which means that it does not cause a rapid spike in blood sugar levels. This makes it a good food choice for people with diabetes or prediabetes. 

5. Strengthens bones

Makhana is a good source of calcium, which is important for bone health. Calcium helps to build and maintain strong bones and teeth.

6. Reduces inflammation

Makhana has anti-inflammatory properties that can help to reduce inflammation throughout the body. Inflammation is linked to several chronic diseases, such as heart disease, cancer, and arthritis. 

Lotus seed contains a diverse range of phytochemicals including alkaloids, flavonoids, polysaccharides, essential oils, glycosides, polyphenols, triterpenoids, etc. which have a wide range of pharmaceutical properties These bioactive compounds from seeds are involved in anti‐adipogenic, antioxidant, antitumor, cardiovascular, hepato‐protective, anti‐inflammatory, anti‐fertility, anti‐microbial, anti‐viral, hypoglycemic, etc1. 

7. Gluten-free and Non-Allergenic

Makhana is naturally gluten-free, making it a suitable snack for those with gluten intolerance or celiac disease. It is also non-allergenic, making it a safe option for individuals with various food allergies.

8. Good source of antioxidants

Makhana is a good source of antioxidants, which help to protect the body from damage caused by free radicals. Free radicals are linked to several chronic diseases, such as cancer and heart disease.      

Incorporating Makhana into your diet can be a delicious and nutritious way to enjoy a range of health benefits. Whether eaten on its own or added to dishes, Makhana makes for a versatile and wholesome snack.

Top 8  Recipes of Makhana

While incorporating makhana into your diet may have some potential benefits, you should be aware of how it is prepared and the resulting nutrition profile of the recipe.

1. Roasted Makhana

1 small cup  (100 grams)  of roasted makhana provides 401 kcal.  Out of these calories, 54.8 % is from carbohydrates, 13.2 % is from protein, and 32.0 % is from fat. 

Roasted makhana is a good source of vitamin A, niacin, vitamin B5, calcium, and iron, and an excellent source of potassium, protein, thiamin, vitamin B6, folate, phosphorus, magnesium, copper, and manganese. It helps strengthen muscles and boost immunity.

2. Phool Makhana Curry

1 small cup  ( 100 grams ) of phool makhana curry has 190 kcal. Out of these calories, 33% is from carbohydrates, 10.2  % is from protein, and 56.8 % is from fat. 

Phool makhana curry is a good source of protein, fiber, phosphorus, magnesium, copper, vitamin B6 and an excellent source of vitamin K. It helps in preventing constipation and aids in weight loss.

3. Aloo Makhana Curry

1 small cup  ( 100 grams ) of aloo makhana curry has 151 kcal. Out of these calories, 40.5 % is from carbohydrates, 9.5 % is from protein, and 50 % is from fat. 

Aloo makhana curry is a  protein, fiber, phosphorus, magnesium, manganese, vitamin B6 and an excellent source of vitamin K. Makhana acts as an anti-oxidant, very light and easy to digest.

4. Palak Makhana Curry

1 small cup  ( 100 grams ) of palak makhana curry has 130 kcal. Out of these calories, 44 % is from carbohydrates, 13.7 % is from protein, and 42.3  % is from fat. 

Palak makhana curry is a good source of protein, fiber, calcium, phosphorus, magnesium, iron, copper, vitamin B1, B5, and vitamin  E and an excellent source of manganese and vitamin K. It helps in strengthing bones and maintains bone health.

5. Matar Makhana Sabzi

1 small cup  ( 100 grams ) of matar makhana sabzi has 130  kcal. Out of these calories, 40.6 % is from carbohydrates, 12.1 % is from protein, and 47.4  % is from fat. 

Matar makhana sabzi is a good source of protein, fiber, calcium, phosphorus, magnesium, copper, selenium, vitamin B1, manganese, vitamin B7, and vitamin K. It helps in boosting immunity and provides satiety.

6. Paneer Makhana Sabzi

1 small cup  ( 100 grams ) of paneer makhana sabzi has 154  kcal. Out of these calories, 34.4  % is from carbohydrates, 14.2 % is from protein, and  51.4 % is from fat. 

Paneer makhana sabzi is a good source of protein, calcium, phosphorus, magnesium, selenium, manganese, vitamin B7 and an excellent source of vitamin K. It helps in building muscle and maintaining bone health.

7. Capsicum Makhana Curry

1 small cup  ( 100 grams ) of capsicum makhana curry has 122 kcal. Out of these calories, 43.9  % is from carbohydrates, 11.8  % is from protein, and 44.3  % is from fat. 

Capsicum makhana curry is a good source of protein, fiber, phosphorus, magnesium, manganese, vitamin  B1, and vitamin B6, and an excellent source of vitamin K. It helps in strengthening bones and building immunity.

8. Makhana Kheer

1 small cup  ( 100 grams ) of makhana kheer has 179  kcal. Out of these calories, 49.9  % is from carbohydrates, 11.5 % is from protein, and 38.6 % is from fat. 

Makhana kheer is a good source of protein, calcium, phosphorus, thiamine, pantothenic acid, vitamin B7, and vitamin E. It helps in building muscle and building immunity.

Conclusion

In essence, Makhana emerges as a crunchy delight and a nutritional powerhouse, contributing significantly to overall health and wellness. Its diverse range of benefits, from being a protein-rich snack aiding in weight management to supporting digestive health and providing essential nutrients, underscores its importance in a balanced diet.

While Makhana is not a singular solution to all health concerns, integrating it into your daily dietary routine, coupled with other mindful lifestyle choices, can contribute positively to your well-being. So, whether you are reaching for a snack or planning your meals, consider the wholesome and versatile Makhana as a flavorful addition to your repertoire. As with any food, moderation remains key, allowing you to relish the nutritional advantages of Makhana while maintaining a holistic and healthy lifestyle. Embrace Makhana as part of a broader commitment to health that harmonises both your palate and your body's nutritional requirements.

Frequently Asked Questions

1. What is Makhana?

Makhana, also known as fox nuts or lotus seeds, is the popped seed of the lotus flower.

2. Is Makhana gluten-free?

Yes, Makhana is naturally gluten-free, making it suitable for those with gluten sensitivities.

3. Can Makhana be consumed during pregnancy?

Yes, in moderation. Makhana provides essential nutrients and can be a healthy snack option for pregnant women.

4. Is Makhana safe for individuals with nut allergies?

Yes, Makhana is not a nut; it's a seed. It is generally safe for those with nut allergies.

5. Does Makhana aid in weight management?

Yes, Makhana is a low-calorie and high-fibre snack, making it suitable for weight-conscious individuals.

6. Is Makhana suitable for those with diabetes?

Makhana has a low glycemic index and may be a good option for those managing diabetes. However, moderation is key.

7. Can children eat Makhana?

Yes, Makhana is a nutritious and easily digestible snack suitable for children. Ensure age-appropriate portion sizes.

8. Is Makhana good for heart health?

Yes, the potassium content in Makhana supports heart health by helping regulate blood pressure.

9. Can Makhana be given to elderly individuals?

Yes, Makhana is a nutritious and easily digestible snack suitable for the elderly. Adjust portion sizes as needed.

10. Are there any side effects of consuming Makhana?

When consumed in moderation, Makhana is generally safe. Excessive consumption may lead to unwanted calorie intake.

REFERENCES:

Arooj M, Imran S, Inam-Ur-Raheem M, Rajoka MSR, Sameen A, Siddique R, Sahar A, Tariq S, Riaz A, Hussain A, Siddeeg A, Aadil RM. Lotus seeds (Nelumbinis semen) as an emerging therapeutic seed: A comprehensive review. Food Sci Nutr. 2021 May 6;9(7):3971-3987.