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Makhana Calories: 337 kcal per 100g | Nutrition & Benefits
By Asfia Fatima, Chief Dietitian at Clearcals
Makhana, also known as phool makhana, fox nuts, or lotus seeds, has gained popularity for its incredible health benefits and versatility as a snack. Not only is it packed with essential nutrients, but it is also a relatively low-calorie, high-protein option that fits well into a balanced diet.
Whether you are looking to lose weight, manage diabetes, or simply maintain a healthy lifestyle, makhana is a great addition to your diet.
TL;DR
- 100g makhana = 337 calories, 15.4g protein, 64.5g carbs, 2g fat
- 1 handful makhana (~30g) = 101 calories, 4.6g protein
- 1 cup makhana (~40g) = 135 calories, 6.2g protein
- 1 bowl makhana (~50g) = 169 calories, 7.7g protein
- Roasted makhana (100g) = 401 calories (higher due to oil)
- Rich in calcium (163mg/100g), iron (3.5mg/100g), and phosphorus
Makhana Calories
100g makhana = 337 calories. 1 handful (~30g) = 101 calories. 1 cup (~40g) = 135 calories.
| Makhana Quantity | Calories (kcal) | Protein | Carbs | Fat |
|---|---|---|---|---|
| 10g makhana | 34 kcal | 1.5g | 6.5g | 0.2g |
| 20g makhana | 67 kcal | 3.1g | 12.9g | 0.4g |
| 30g makhana (1 handful) | 101 kcal | 4.6g | 19.4g | 0.6g |
| 50g makhana | 169 kcal | 7.7g | 32.3g | 1.0g |
| 100g makhana | 337 kcal | 15.4g | 64.5g | 2.0g |
| 200g makhana | 674 kcal | 30.8g | 129g | 4.0g |
Tracking your calorie intake from makhana is simple with the Hint app. Log your daily consumption and see exactly how makhana fits into your overall nutrition plan.
Makhana Calories per 100g
100g makhana = 337 kcal, 15.4g protein, 64.5g carbs, 2g fat.
This is the most searched reference point. 100g of raw makhana is approximately 3–4 handfuls or 2–3 cups, as makhana is extremely light and airy.
1 Handful Makhana Calories
1 handful of makhana (~30g) = 101 calories, 4.6g protein.
A standard adult handful of makhana weighs approximately 25–35g. At 30g, it provides 101 calories — making it one of the best low-calorie snacks available.
| Makhana Handful | Weight | Calories | Protein |
|---|---|---|---|
| Small handful | ~20g | 67 kcal | 3.1g |
| Medium handful | ~30g | 101 kcal | 4.6g |
| Large handful | ~40g | 135 kcal | 6.2g |
1 Cup Makhana Calories
1 cup of makhana (~40g) = 135 calories, 6.2g protein.
Because makhana is very light, 1 cup holds roughly 30–50g depending on how tightly packed it is.
| Makhana Cup | Weight | Calories | Protein |
|---|---|---|---|
| 1 small cup | ~30g | 101 kcal | 4.6g |
| 1 standard cup | ~40g | 135 kcal | 6.2g |
| 1 large cup | ~50g | 169 kcal | 7.7g |
1 Bowl Makhana Calories
1 bowl of makhana (~50g) = 169 calories, 7.7g protein.
A standard snack bowl holds approximately 40–60g of makhana.
| Makhana Bowl | Weight | Calories | Protein |
|---|---|---|---|
| 1 small bowl (~40g) | 40g | 135 kcal | 6.2g |
| 1 medium bowl (~50g) | 50g | 169 kcal | 7.7g |
| 1 large bowl (~100g) | 100g | 337 kcal | 15.4g |
10g, 20g, 30g, 50g Makhana Calories
| Quantity | Calories | Protein | Carbs |
|---|---|---|---|
| 10g makhana | 34 kcal | 1.5g | 6.5g |
| 20g makhana | 67 kcal | 3.1g | 12.9g |
| 30g makhana | 101 kcal | 4.6g | 19.4g |
| 50g makhana | 169 kcal | 7.7g | 32.3g |
Roasted Makhana Calories
100g roasted makhana = 401 calories — higher than raw makhana due to oil used in roasting.
Roasting makhana in ghee or oil adds approximately 45–80 calories per 100g depending on the amount of fat used.
| Roasted Makhana Quantity | Calories | Protein |
|---|---|---|
| 10g roasted makhana | 40 kcal | 1.3g |
| 30g roasted makhana (1 handful) | 120 kcal | 3.9g |
| 50g roasted makhana | 201 kcal | 6.6g |
| 100g roasted makhana | 401 kcal | 13.2g |
Roasted makhana is a good source of vitamin A, niacin, 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.
Phool Makhana Calories
Phool makhana is another name for makhana (lotus seeds). 100g phool makhana = 337 calories, 15.4g protein.
Phool makhana, fox nuts, lotus seeds, and makhana all refer to the same food — the popped seed of the lotus flower. The nutritional values are identical.
Makhana Protein per 100g
100g makhana contains 15.4g of protein — making it one of the highest-protein snacks in the Indian diet.
For comparison: 100g of almonds has 21g protein, 100g of peanuts has 26g protein. Makhana at 15.4g/100g is comparable and has far fewer calories (337 vs 575 kcal for almonds).
| Makhana Serving | Protein |
|---|---|
| 10g makhana | 1.5g |
| 30g makhana (1 handful) | 4.6g |
| 50g makhana | 7.7g |
| 100g makhana | 15.4g |
Makhana Calories and Protein (Combined)
| Quantity | Calories | Protein |
|---|---|---|
| 10g | 34 kcal | 1.5g |
| 30g (1 handful) | 101 kcal | 4.6g |
| 50g | 169 kcal | 7.7g |
| 100g | 337 kcal | 15.4g |
| 200g | 674 kcal | 30.8g |
Makhana Macros
Macro split for 100g makhana: Carbs 76.4% | Protein 18.3% | Fat 5.3%
| Macro | Per 100g | % of Calories |
|---|---|---|
| Carbohydrates | 64.5g | 76.4% |
| Protein | 15.4g | 18.3% |
| Fat | 2.0g | 5.3% |
Makhana is a predominantly carbohydrate food, but with a very high protein-to-calorie ratio and minimal fat. This makes it an excellent snack for weight management.
Makhana Carbs
100g makhana contains 64.5g carbohydrates, of which 14.9g is sugar and 2.2g is dietary fiber.
Despite the high carb content per 100g, makhana has a low glycemic index — meaning it doesn't spike blood sugar rapidly. This makes it suitable for diabetics when consumed in moderate portions.
| Makhana Serving | Total Carbs | Sugar | Fiber |
|---|---|---|---|
| 30g (1 handful) | 19.4g | 4.5g | 0.7g |
| 50g | 32.3g | 7.5g | 1.1g |
| 100g | 64.5g | 14.9g | 2.2g |
Makhana Nutrition Facts per 100g
| Nutrient | Amount per 100g |
|---|---|
| Energy | 337 kcal |
| Protein | 15.4g |
| Carbohydrates | 64.5g |
| Sugar | 14.9g |
| Dietary Fiber | 2.2g |
| Fat | 2.0g |
| Sodium | 5mg |
| Calcium | 163mg |
| Iron | 3.5mg |
| Phosphorus | 626mg |
| Magnesium | 210mg |
| Potassium | ~500mg |
| Copper | 0.35mg |
| Manganese | 2.32mg |
| Thiamin (B1) | 0.64mg |
| Vitamin B6 | 0.63mg |
| Folate (B9) | 104mcg |
The Hint app allows you to monitor not only calories but also detailed nutrient intake, helping you stay informed about your vitamin and mineral consumption.
Makhana Iron Content
100g makhana contains 3.5mg of iron — about 19% of the daily recommended intake for men (18mg for women).
Makhana is a good plant-based source of iron, making it valuable for vegetarians who may be at risk of iron-deficiency anemia.
| Makhana Serving | Iron Content |
|---|---|
| 30g (1 handful) | 1.1mg |
| 50g | 1.75mg |
| 100g | 3.5mg |
| Daily requirement (men) | ~8mg |
| Daily requirement (women) | ~18mg |
Makhana Calcium per 100g
100g makhana contains 163mg of calcium — about 16% of the daily recommended intake (1000mg/day).
Makhana is one of the best plant-based calcium sources among Indian snacks, supporting bone health, muscle function, and nerve signalling.
| Makhana Serving | Calcium |
|---|---|
| 30g (1 handful) | 49mg |
| 50g | 82mg |
| 100g | 163mg |
Makhana Benefits
- Promotes Weight Loss — Low-calorie, high-fiber, and high-protein; keeps you full and reduces overeating
- Improves Digestion — High fiber supports healthy bowel movements and prevents constipation
- Improves Heart Health — Magnesium and potassium lower blood pressure and regulate heartbeat
- Controls Blood Sugar — Low glycemic index; does not cause rapid blood sugar spikes
- Strengthens Bones — Rich in calcium (163mg/100g) and phosphorus (626mg/100g)
- Reduces Inflammation — Anti-inflammatory properties linked to lower risk of chronic disease
- Gluten-Free — Naturally gluten-free and non-allergenic
- Rich in Antioxidants — Protects cells from free radical damage
Makhana for Weight Loss
Makhana's combination of low calories, high fiber, and high protein makes it an ideal snack for weight loss. A 30g handful provides just 101 calories with 4.6g of protein — keeping you satisfied between meals without a significant calorie load.
For expert guidance on incorporating makhana into a weight loss plan, Hint Premium offers unlimited consultations with qualified dietitians.
Is Makhana Good for Diabetes?
Yes. Makhana has a low glycemic index and does not cause rapid spikes in blood sugar levels. A 30g serving provides 19g carbs with 0.7g fiber, making it a much better snack choice than chips, biscuits, or namkeen.
Is Makhana Good for Weight Gain?
Makhana is low in calories and not ideal for weight gain on its own. However, it can be incorporated into higher-calorie recipes (like makhana kheer with full-fat milk) as part of a weight gain plan. Hint Premium can provide tailored meal plans for healthy weight gain.
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 Calories
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 Calories
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 Calories
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 good source of protein, fiber, phosphorus, magnesium, manganese, vitamin B6, and an excellent source of vitamin K. Makhana acts as an antioxidant, is very light, and easy to digest.
4. Palak Makhana Curry Calories
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 strengthening bones and maintaining bone health.
5. Matar Makhana Sabzi Calories
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 Calories
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 Calories
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 Calories
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.
Watch: How to Track Makhana Calories on the Hint App
Frequently Asked Questions
What is makhana? Makhana, also known as fox nuts or lotus seeds, is the popped seed of the lotus flower. It is a popular Indian snack, especially during fasting periods.
Is makhana gluten-free? Yes, makhana is naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease.
How much protein does makhana have? 100g makhana contains 15.4g protein. A 30g handful has 4.6g protein.
How many makhana is 30g? Approximately 30–40 pieces of makhana weigh 30g, depending on the size of the lotus seeds.
Can makhana be consumed during pregnancy? Yes, in moderation. Makhana provides essential nutrients including calcium, iron, and folate, which are beneficial during pregnancy.
Is makhana safe for individuals with nut allergies? Yes. Makhana is a seed, not a nut. It is generally safe for those with nut allergies.
Is makhana good for heart health? Yes. The potassium and magnesium content in makhana help regulate blood pressure and support heart health.
Are there any side effects of consuming makhana? When consumed in moderation, makhana is generally safe. Excessive consumption (200g+) adds significant calories and carbohydrates, which may affect blood sugar in diabetics.
How the Hint App Helps
The Hint app is India's most accurate food calorie tracker. You can:
- Log your makhana snack with exact gram quantities
- Monitor calories, protein, iron, calcium, and other nutrients
- Get personalized diet plans based on your health goals
- Track macros for weight loss, diabetes management, or muscle gain
With Hint Pro: Access deeper nutrition insights and personalized diet plans, and unlock Pro Workouts to complement your diet.
With Hint Premium: Get unlimited consultations with expert dietitians who can create personalized snacking and meal plans.
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Final Thoughts
Makhana is a versatile and nutrient-dense food that can be part of any healthy diet. With 337 calories and 15.4g protein per 100g, it punches well above its weight as a snack. Whether you're looking to lose weight, manage diabetes, or enjoy a delicious snack, makhana offers a range of benefits. Track your intake with the Hint app and get expert guidance through Hint Premium.
Download the Hint app today and start your journey to better health!
References
Arooj M, Imran S, Inam-Ur-Raheem M, et al. Lotus seeds (Nelumbinis semen) as an emerging therapeutic seed: A comprehensive review. Food Sci Nutr. 2021;9(7):3971-3987.
About the Author
Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management. She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health. At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.
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