Makhana Nutrition Facts (Per 100g): Calories, Protein, Fiber & Minerals
Key takeaways
- 100g of plain makhana has about 347 calories, 9.7g protein, 77g carbohydrates and 7.6g fiber.
- Makhana is very low in fat (~0.1g per 100g when plain) and naturally low in sodium.
- It is a good source of magnesium, potassium and phosphorus, and is naturally gluten-free.
- A normal snack portion is 25-30g (~90-105 calories), not 100g.
Makhana nutrition facts (per 100g)
Makhana, also called fox nuts or phool makhana, comes from the seeds of the Euryale ferox water lily. The values below are for plain, naturally roasted makhana. Actual figures vary by source, grade and roasting method, so treat them as approximate.
| Nutrient | Amount (per 100g) |
|---|---|
| Energy | ~347 kcal |
| Protein | ~9.7 g |
| Carbohydrates | ~77 g |
| Dietary fiber | ~7.6 g |
| Fat | ~0.1 g |
| Calcium | ~60 mg |
| Magnesium | ~210 mg |
| Phosphorus | ~200 mg |
| Potassium | ~500 mg |
| Iron | ~1.4 mg |
| Sodium | ~1 mg |
How many calories are in makhana?
Plain makhana contains roughly 347 calories per 100g. But 100g is a large amount of makhana because it is so light and airy. A realistic snack portion is 25-30g, which works out to only about 90-105 calories - similar to a small handful of nuts, but with far less fat.
How much protein does makhana have?
Makhana provides about 9.7g of protein per 100g. That makes it a reasonable plant-based protein for a snack, though it is not as protein-dense as almonds, peanuts or legumes. Its real strength is the combination of moderate protein with very low fat.
Is makhana high in fiber?
Yes. With around 7.6g of dietary fiber per 100g, makhana adds bulk that helps you feel full. Combined with its low calorie density per portion, this is why plain makhana is often chosen as a weight-management snack.
Which minerals are in makhana?
Makhana is naturally rich in several minerals, most notably magnesium (~210mg), potassium (~500mg) and phosphorus (~200mg), with a modest amount of calcium and iron. Because it is unsalted in its plain form, it is also very low in sodium - unlike most packaged Indian snacks.
Makhana vs common snacks
The clearest way to see makhana's advantage is a side-by-side comparison per 100g. Note how the fat and sodium differ:
| Snack | Calories | Fat | Notes |
|---|---|---|---|
| Plain roasted makhana | ~347 kcal | ~0.1 g | High fiber, low sodium |
| Potato chips | ~536 kcal | ~35 g | High fat & sodium |
| Fried namkeen / mixture | ~500 kcal | ~30 g | High fat & sodium |
| Buttered popcorn | ~500 kcal | ~28 g | High fat |
Who is makhana good for?
Because it is light, low in fat and gluten-free, plain makhana suits people watching their weight, families wanting a cleaner snack, and anyone who prefers roasted over fried. It is also a popular finger food for young children - though for babies and toddlers there are important safety points, which we cover in makhana for babies and toddlers.
Taste the difference in grade
MriSa Foods delivers premium 6+ Suta makhana - the largest grade - naturally roasted with no additives.
Order MriSa MakhanaFrequently asked questions
How many calories are in 100g of makhana?
Plain makhana has roughly 347 calories per 100g. A realistic snack portion is 25-30g, which is about 90-105 calories.
Is makhana high in protein?
Makhana provides about 9.7g of protein per 100g. It is a useful plant protein source for a snack, though not as protein-dense as nuts or legumes.
Is makhana good for weight loss?
Plain roasted makhana is low in fat and high in fiber, so it is filling for relatively few calories. It suits weight management when eaten plain rather than deep-fried or heavily salted.
Is makhana gluten-free?
Yes. Makhana (fox nuts) is naturally gluten-free, as it comes from the seeds of the Euryale ferox plant and contains no wheat, barley or rye.