Makhana Nutrition – Complete Nutritional Value of Lotus Seeds (Fox Nuts)

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Makhana, also known as lotus seeds or fox nuts, is a highly nutritious and rich in protein, fiber, minerals and low calories, making lotus seeds one of the healthiest superfoods. It is one of the few plant-based foods that offers high nutrition with very low calories and fat.

Makhana nutrition is one of the main reasons lotus seeds are considered a powerful Indian superfood. Understanding the nutritional value of makhana helps you make better dietary choices, whether your goal is weight loss, diabetes control, or overall wellness.

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Quick Answer:
Makhana (fox nuts) is a highly nutritious superfood rich in protein, complex carbohydrates, fiber, magnesium, potassium, calcium, and antioxidants. It is low in fat, naturally gluten-free, and supports weight loss, blood sugar control, heart health, and overall wellness.

Want to understand how makhana fits into a healthy diet and specific health goals? Explore our detailed guides below:

• Makhana Health Benefits – How makhana supports weight loss, heart health, digestion, and immunity
• Makhana Recipes – Healthy and easy makhana recipes for daily consumption
• Makhana for Diabetes – Nutritional safety, glycemic impact, and portion guidance
• Makhana for Weight Loss – Calories, macros, and best ways to eat makhana for fat loss
• What is Makhana – Origin, processing, and why makhana is a superfood

Nutritional Value of Makhana (per 100g)

Nutrient	Value
Energy	~350 kcal
Protein	9.7 g
Carbohydrates	76.9 g
Dietary Fiber	14 g
Fat	0.1 g
Calcium	60 mg
Magnesium	67 mg
Potassium	500 mg
Iron	1.4 mg
Zinc	1.1 mg

(Values may vary slightly depending on processing and quality)

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Macronutrients in Makhana

Compared to other snacks, makhana nutrition offers a better balance of protein, fiber and minerals.

Protein

Makhana contains high-quality plant protein that helps in muscle repair, satiety, and metabolic health. This makes it an ideal snack for vegetarians.

Carbohydrates

The carbohydrates in makhana are complex carbs, which provide slow and steady energy without sugar spikes.

Fiber

Makhana is rich in dietary fiber, which supports digestion, gut health, and weight management.

Fat

Makhana is extremely low in fat and contains no harmful trans fats or cholesterol.

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Vitamins in Makhana

Makhana provides small but important amounts of:

• Vitamin B1 (Thiamine)
• Vitamin B2 (Riboflavin)
• Vitamin B6
• Niacin

These vitamins support energy production, nerve health, and metabolism.

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Minerals in Makhana

Makhana is especially rich in:

• Magnesium – supports muscles and heart
• Potassium – controls blood pressure
• Calcium – strengthens bones
• Iron – supports oxygen flow in blood
• Zinc – boosts immunity

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Is Makhana good for weight loss?

Yes. Makhana is low in calories, high in fiber, and very filling. It helps control hunger while providing essential nutrients, making it one of the best snacks for weight management.

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Is Makhana good for diabetes?

Because makhana has a low glycemic index, it does not cause sharp rises in blood sugar. It is safe and beneficial for diabetic patients when eaten in moderation.

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Makhana vs other snacks

Compared to chips, biscuits, and fried snacks:

• Makhana has less fat
• No cholesterol
• More fiber
• No artificial additives

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Detailed Nutritional Breakdown of Makhana

Makhana, also known as lotus seeds or fox nuts, is packed with essential nutrients that support overall health and wellness. It contains a balanced combination of complex carbohydrates, plant-based protein and dietary fiber, which makes it an excellent energy-giving and filling food.

One of the biggest advantages of makhana nutrition is that it is naturally low in fat and cholesterol-free. This makes it a heart-friendly snack that does not increase bad cholesterol levels in the body.

Makhana is rich in important minerals such as magnesium, potassium, phosphorus and iron. These minerals play a key role in maintaining healthy bones, strong muscles, proper nerve function and balanced blood pressure levels.

Calories and Macronutrients in Makhana

Makhana is low in calories compared to most snack foods. A serving of roasted makhana provides steady energy without causing weight gain. It contains moderate amounts of protein, which helps repair body tissues and maintain muscle mass. The fiber content supports digestion and keeps you full for a longer time, making it ideal for weight loss diets.

The carbohydrates in makhana are complex, meaning they release energy slowly. This helps prevent sudden spikes in blood sugar levels and makes makhana suitable for people with diabetes.

Why Makhana is a Superior Snack

Compared to fried snacks, biscuits or sugary foods, makhana provides nutrition without empty calories. It does not contain unhealthy trans fats or artificial additives. When roasted lightly, makhana becomes a crunchy and satisfying snack that supports both taste and health.

Makhana in Daily Diet

Because of its excellent nutritional profile, makhana can be included in a daily diet for people of all age groups. It is easy to digest and gentle on the stomach, making it suitable for children, adults and elderly people.

Conclusion

Makhana offers one of the best nutritional profiles among plant-based foods. With high protein, high fiber, low fat, and rich mineral content, lotus seeds are a true superfood for daily consumption.

Understanding makhana nutrition helps people choose healthier snacks for daily consumption.