Makhana Nutrition Facts — Calories, Protein, Carbs & More
Makhana (fox nuts) is one of India's most nutrient-dense snacks. Here is the complete nutrition breakdown.
Makhana Nutrition Facts (Per 100g)
| Nutrient | Amount | |----------|--------| | Calories | 350 kcal | | Protein | 9.7 g | | Carbohydrates | 76.9 g | | Dietary Fibre | 2.5 g | | Total Fat | 0.6 g | | Saturated Fat | 0.1 g | | Magnesium | 65 mg | | Potassium | 500 mg | | Calcium | 60 mg | | Iron | 1.5 mg | | Sodium | 2 mg |
Makhana vs Other Snacks (Per 100g)
| Snack | Calories | Protein | Fat | |-------|----------|---------|-----| | Makhana | 350 kcal | 9.7 g | 0.6 g | | Almonds | 579 kcal | 21 g | 50 g | | Cashews | 553 kcal | 18 g | 44 g | | Walnuts | 654 kcal | 15 g | 65 g | | Popcorn (air-popped) | 387 kcal | 13 g | 4 g |
Makhana has the fewest calories and lowest fat of any snack on this list.
Health Benefits Summary
- Weight management: 30g serving is ~105 calories
- Heart health: Extremely low sodium (2mg per 100g), zero cholesterol
- Blood sugar: Low glycemic index with resistant starch
- Bone health: 60mg calcium per 100g
Portion Guide
- Standard snack: 30g (cupped handful) = 105 calories
- Post-workout: 40g = 140 calories plus 3.9g protein
- Weight loss: 20g = 70 calories
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