How Many Calories Are in Makhana?

Makhana, also known as fox nuts or lotus seeds, is considered a low-calorie snack when eaten in controlled portions. Many people ask how many calories are in makhana because portion size makes a big difference in calorie intake. While makhana is light and airy, calories can add up if eaten in large quantities.

On average, makhana calories per 100g are around 347 calories. However, people rarely consume 100g at once, which is why understanding real-life portions like a bowl or a handful is more practical. A handful of makhana contains approximately 50–60 calories roughly.

Quick Answer:
Makhana contains around 347 calories per 100g. A small handful of makhana provides about 50–60 calories, while a medium bowl contains roughly 120–150 calories, depending on portion size and roasting method.

Want to learn more about makhana and its health benefits? Explore our detailed nutrition guides:

• Makhana Nutrition Value per 100g – Complete calorie & nutrient breakdown
• Is Roasted Makhana Healthy? – Calories vs benefits explaine
• Makhana for Weight Loss – Portion control and best time to eat
• Can We Eat Makhana Daily? – Safe daily intake explained
• Low Calorie Makhana Recipes – Healthy snack ideas

---

Calories in a Handful of Makhana

A handful of makhana typically weighs around 15–20 grams.

• Calories in a handful of makhana: 50–60 calories
• Ideal for: mid-meal snack, office snack, light hunger
• Best choice for weight watchers

This portion size makes makhana or lotus seeds a smart snack for people trying to manage weight or reduce calorie intake without feeling deprived.

---

Calories in a Bowl of Makhana

A medium bowl of makhana usually contains 30–40 grams.

• Calories in a bowl of makhana: 120–150 calories
• Suitable for: evening snack or post-workout hunger
• Add minimal oil while roasting to keep calories low

If you add ghee, butter, or heavy masala, calorie content will increase. Plain dry-roasted makhana remains the healthiest option.

---

Makhana Calories per 100g (For Reference)

While 100g is rarely eaten in one sitting, it’s useful for comparison.

• Calories: ~347 kcal
• Protein: ~9–10g
• Fat: <1g
• Carbohydrates: ~75g

This shows why portion control is important even with healthy foods like makhana.

---

Is Makhana Low-Calorie Compared to Other Snacks?

Yes. Compared to chips, namkeen, or biscuits, makhana provides fewer calories per serving and more satiety. A handful of makhana replaces high-calorie junk snacks without compromising taste or crunch.

---

Best Portion Size for Daily Consumption

For most people:
• Handful (15–20g) → Best for weight loss
• Small bowl (30g) → Safe for daily snacking
• Avoid exceeding 50g per day if calorie control is your goal

---

Does Roasting Increase Calories?

Dry roasting does not increase calories.
Adding oil or ghee does.

✔ Dry roasted → low calorie
✖ Deep fried → high calorie

---

Who Should Monitor Makhana Portions Carefully?

• Weight loss seekers
• Diabetics
• People with sedentary lifestyle

Moderation keeps makhana healthy and calorie-friendly.

---

Final Takeaway

Understanding how many calories are in makhana helps you enjoy it guilt-free. A handful or small bowl fits perfectly into a healthy diet, making makhana one of the best low-calorie Indian snacks when eaten mindfully.