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Serve it
Take the makhana in a bowl and have them as such.
Makhana
Makhana has 337.3 calories per serving (1 Small Cup). It provides 15.4g protein, 64.5g carbs, and 2g fat. With a low glycemic index (GI: 51), this recipe is suitable for diabetes management, muscle gain, heart health.
Track the exact calories and macros of Makhana in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories337.3 kcal
- Carbs64.5 g (257.9 kcal)
- Protein15.4 g (61.6 kcal)
- Fats2.0 g (17.7 kcal)
Nutrition Label
Makhana
- Serving Size1 Small Cup (100 g)
- Calories337.3 kcal
- Carbs64.5 g
- Fiber0.0 g
- Sugar0.0 g
- Protein15.4 g
- Fat2.0 g
- Saturated fat0.0 g
- Mono unsaturated fat0.4 g
- Poly unsaturated fat1.2 g
- Cholesterol0.0 mg
- Sodium5.0 mg
Nutrition per 100g
- Calories337.3 kcal
- Carbs64.5 g
- Fiber0.0 g
- Sugar0.0 g
- Protein15.4 g
- Fat2.0 g
- Cholesterol0.0 mg
- Sodium5.0 mg
1 serving = 100g
Cooking time: 10 minutes
Serves: 1 persons
Ingredients
Makhana lotus seeds dried
100 Grams
Instructions
1
Glycemic Index
51 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 | Makhana | Bhajlele Phool Makhana | Bhuna makhana | Kalchina makhaana |
|---|---|---|---|---|
| Calories | 337.3 kcal | 400.7 kcal | 400.7 kcal | 400.7 kcal |
| Carbs | 64.5 g | 54.9 g | 54.9 g | 54.9 g |
| Protein | 15.4 g | 13.2 g | 13.2 g | 13.2 g |
| Fat | 2 g | 14.3 g | 14.3 g | 14.3 g |
| Fiber | 0 g | 0.9 g | 0.9 g | 0.9 g |
| Sugar | 0 g | 0 g | 0 g | 0 g |
| Sodium | 5 mg | 414.6 mg | 414.6 mg | 414.6 mg |
| Cholesterol | 0 mg | 32 mg | 32 mg | 32 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At 337.3 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 51, this recipe supports stable blood sugar levels. The protein content (15.4g) helps prevent blood sugar spikes.
Muscle Gain
Excellent protein source with 15.4g per serving — ideal for muscle repair and growth. The calorie content supports a muscle-building surplus when combined with training.
Heart Health
Zero cholesterol and low saturated fat (0g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
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 (15.4g) supports healthy thyroid function.
Portion Guidance
Weight Loss
1 Small Cup (~100g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1.5-2 servings. Already high in protein — great post-workout. Add a banana or whole grain for recovery carbs.
Diabetes
1 Small Cup (~100g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Reduce calories
Reduce serving size by 25% to save ~84.3 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Meal prep friendly
Makhana stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (674.5-1011.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Makhana contains 337.3 kcal (15.4g protein, 64.5g carbs, 2g fat). That's 337.3 kcal per 100g. You can track exact portions in the Hint app.
At 337.3 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 51, this recipe supports stable blood sugar levels. The protein content (15.4g) helps prevent blood sugar spikes. The glycemic index is 51 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yes! Makhana provides 15.4g protein per serving, making it a good protein source for muscle building and satiety.
Makhana at 337.3 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.
Makhana already has good protein (15.4g). 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.26.8.2261Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
