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Roast the makhana
Heat oil in a pan or kadai.Add the makhana and roast for a good 10-12 minutes on a low flame till they become crisp and crunchy. Keep on stirring in between.
Bhuna makhana
Bhuna makhana has 400.7 calories per serving (1 Small Cup) — that's 336.7 calories per 100g. It provides 13.2g protein, 54.9g carbs, and 14.3g fat. With a low glycemic index (GI: 49), this recipe is suitable for diabetes management. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Bhuna makhana in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories400.7 kcal
- Carbs54.9 g (219.4 kcal)
- Protein13.2 g (52.9 kcal)
- Fats14.3 g (128.3 kcal)
Nutrition Label
Bhuna makhana
- Serving Size1 Small Cup (100 g)
- Calories400.7 kcal
- Carbs54.9 g
- Fiber0.9 g
- Sugar0.0 g
- Protein13.2 g
- Fat14.3 g
- Saturated fat7.8 g
- Mono unsaturated fat3.9 g
- Poly unsaturated fat1.5 g
- Cholesterol32.0 mg
- Sodium414.6 mg
Nutrition per 100g
- Calories336.7 kcal
- Carbs46.1 g
- Fiber0.7 g
- Sugar0.0 g
- Protein11.1 g
- Fat12.0 g
- Cholesterol26.9 mg
- Sodium348.4 mg
1 serving = 119g
Cooking time: 10 minutes
Serves: 1 persons
Ingredients
Ghee clarified butter
1 Table Spoon
Turmeric powder
0.25 Tea Spoon
Salt
0.25 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Makhana lotus seeds dried
100 Grams
Instructions
1
2
Add spices
Lastly add all the spice powders and salt, except chaat masala. Switch off the flame as the spice powders would get burnt. Stir the whole mixture well.
3
Serve it
Lastly, sprinkle the chaat masala powder and again mix well. Serve roasted makhana straightaway. Or once they cool down, store roasted makhana in an air-tight container.
Glycemic Index
49 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Bhuna makhana | Masala paratha | Masala parotta | Capsicum foxnut curry |
|---|---|---|---|---|
| Calories | 400.7 kcal | 175.2 kcal | 175.2 kcal | 122.1 kcal |
| Carbs | 54.9 g | 19.5 g | 19.5 g | 13.4 g |
| Protein | 13.2 g | 3.3 g | 3.3 g | 3.6 g |
| Fat | 14.3 g | 9.3 g | 9.3 g | 6 g |
| Fiber | 0.9 g | 3.7 g | 3.7 g | 1.8 g |
| Sugar | 0 g | 0.7 g | 0.7 g | 0.7 g |
| Sodium | 414.6 mg | 98 mg | 98 mg | 348.8 mg |
| Cholesterol | 32 mg | 22.6 mg | 22.6 mg | 13.3 mg |
Health Goals Suitability
Weight Loss
At 400.7 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
With a low glycemic index of 49, this recipe supports stable blood sugar levels. The protein content (13.2g) helps prevent blood sugar spikes.
Muscle Gain
Contains 13.2g protein per serving — a moderate amount. Pair with eggs or chicken or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Watch your intake — saturated fat (7.8g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (13.2g) supports healthy thyroid function.
Portion Guidance
Weight Loss
1 Small Cup (~119g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~119g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~119g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~119g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Reduce calories
Reduce serving size by 25% to save ~100.2 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Bhuna makhana stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (801.3-1202 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Bhuna makhana contains 400.7 kcal (13.2g protein, 54.9g carbs, 14.3g fat). That's 336.7 kcal per 100g. You can track exact portions in the Hint app.
At 400.7 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 49, this recipe supports stable blood sugar levels. The protein content (13.2g) helps prevent blood sugar spikes. The glycemic index is 49 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Bhuna makhana has 13.2g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Bhuna makhana at 400.7 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Bhuna makhana already has good protein (13.2g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2
