Makhana Nutrition, Calories & Biological Health Benefits
Comprehensive biochemical breakdown of popped lotus seeds (Euryale ferox). Grounded in verified ICMR and USDA food composition data.
Protein per 100g
Dietary Fiber / 100g
Potassium / 100g
Low Glycemic Index
Explore Key Nutrition & Clinical Guides
Is Makhana Healthy? Complete Nutritional Breakdown & Benefits
Yes, makhana (fox nuts or popped gorgon nut seeds) is an exceptionally healthy superfood snack. A 100g portion of plain roasted makhana contains approximately 350 calories, 9.7 grams of complete plant protein, 14.5 grams of dietary fiber, zero cholesterol, and negligible saturated fat. It is naturally rich in calcium, magnesium, potassium, and phosphorus.
Plant Protein
Dietary Fiber
Makhana for Weight Loss: Calorie Deficit Guide & Snack Strategy
Roasted makhana is one of the most effective snacks for weight loss because of its low calorie density (only ~98 kcal per standard 28g cup) paired with high dietary fiber (14.5g per 100g) and 9.7g of plant protein. This nutrient density triggers peptide YY and leptin release, keeping you full for 3–4 hours while keeping daily calorie intake strictly inside your deficit target.
Calories per Cup (28g)
Satiety Index Score
Makhana Protein Content: Per 100g, Amino Acids & Muscle Recovery
Plain roasted makhana provides 9.7 grams of plant protein per 100 grams of dry weight (approximately 2.7g per standard 28g snack serving). Makhana protein is hypoallergenic, gluten-free, and contains essential amino acids including leucine, isoleucine, arginine, methionine, and glutamic acid, making it an ideal post-workout recovery snack for vegetarians.
Protein per 100g
Protein per 28g Serving
Makhana for Diabetics: Glycemic Index, Blood Sugar Control & Insulin
Makhana is highly recommended for people with Type 2 diabetes and prediabetes due to its low Glycemic Index (estimated under 55) and low Glycemic Load. A 30g serving provides slow-release complex carbohydrates, 4.3g of dietary fiber, zero added sugars, and 20mg of natural magnesium, which actively improves insulin receptor sensitivity and prevents postprandial blood glucose spikes.
Glycemic Index
Magnesium Content