Calories by quantity and serving size
| Amount | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 25 g popped makhana (a snack bowl) | 25 g | 90 kcal | 2 g | 20 g | 0 g |
| 2 x 25 g popped makhana (a snack bowl) | 50 g | 180 kcal | 4.5 g | 40 g | 0.5 g |
| 3 x 25 g popped makhana (a snack bowl) | 75 g | 270 kcal | 6.5 g | 60 g | 0.5 g |
| 10 g popped makhana (a small handful) | 10 g | 35 kcal | 1 g | 8 g | 0 g |
| 50 g popped makhana | 50 g | 180 kcal | 4.5 g | 40 g | 0.5 g |
| 100 g | 100 g | 360 kcal | 8.5 g | 80 g | 0.5 g |
How cooking and toppings change the calories
| Version | Calories | Protein | Fat |
|---|---|---|---|
| 25 g popped makhana (a snack bowl) (as above) | 90 kcal | 2 g | 0 g |
| 25 g roasted in 1 tsp ghee | 135 kcal | 2 g | 5 g |
| Makhana kheer: 25 g makhana, 1 cup whole milk, 2 tsp sugar | 270 kcal | 10 g | 8 g |
Nutrition facts for 25 g popped makhana (a snack bowl)
| Nutrient | 25 g popped makhana (a snack bowl) | Per 100 g |
|---|---|---|
| Calories | 90 kcal | 360 kcal |
| Protein | 2 g | 8.5 g |
| Carbohydrates | 20 g | 80 g |
| Fat | 0 g | 0.5 g |
| Fibre | not available | not available |
| Sugars | not available | not available |
| Sodium | 18 mg | 71 mg |
| Potassium | 11 mg | 42 mg |
| Calcium | 5 mg | 19 mg |
| Iron | 0.4 mg | 1.4 mg |
Is makhana good for weight loss?
Makhana is a good snack for weight loss if you keep the ghee and salt light. A 25 g bowl is about 90 kcal, it is crunchy and filling, and it has far less fat than namkeen, chips or other fried snacks.
It is mainly starch with a little protein (2 g per bowl), so it does not replace a protein food. Pair it with a glass of milk or a few peanuts if you want it to last longer. Flavoured packets are often roasted with oil and seasoning, so check the label; the values on this page are for plain popped makhana.
Tips to keep makhana lighter
- Weigh it once. Makhana is so light that cup measures vary a lot. Weigh the bowl you normally use, then reuse that bowl.
- Dry roast first. Roast in a dry pan until crisp, then toss with half a teaspoon of ghee and spices instead of frying.
- Lighter kheer. Makhana kheer with a cup of whole milk and two teaspoons of sugar is about 270 kcal; cut the sugar or use toned milk.
- Read flavoured packets. Peri peri, cheese and caramel makhana carry added oil, salt or sugar.
- Compare snacks. See peanut calories and almond calories.
Makhana me kitni calorie hoti hai? 25 g phool makhana mein lagbhag 90 kcal aur 2 g protein hota hai.
Makhana compared
| Food (per 100 g) | Calories | Protein | What to know |
|---|---|---|---|
| Makhana | 360 kcal | 8.5 g | - |
| Peanuts | 565 kcal | 26 g | Peanuts have far more fat and calories per 100 g; makhana is the lighter crunchy snack. |
| Almonds | 580 kcal | 21 g | Almonds have much more fat and protein per 100 g; makhana is mostly starch and very light per bowl. |
How we calculated these numbers
Values from NIFTEM (Ministry of Food Processing Industries, Government of India), PMFME handbook Foxnut (Makhana), Table 1.1, popped makhana. Values are for plain popped makhana (phool makhana) with no oil or ghee. Makhana is the seed of the fox nut, Euryale ferox, not the lotus, so USDA's lotus seed values are not used. The source reports only crude fibre, which understates dietary fibre, so fibre is not shown.
Calories are rounded to the nearest 5 kcal and macros to the nearest 0.5 g. Home cooking varies, mostly in portion size and oil, so treat these as good estimates rather than exact values. The text on this page was drafted with AI assistance and checked by the Calo AI Team; every number is calculated from the data above. Read more in how we calculate.