Makhana — the popped seed of the Euryale ferox lotus — has been eaten in India for over 500 years. Modern lab analysis confirms what Ayurveda long claimed: it is a genuinely nutrient-dense, low-fat food.
The numbers, per 100g
- Protein: ~9.7g of plant protein
- Dietary fibre: ~14.5g
- Total fat: ~0.1g, with zero cholesterol
- Carbohydrates: ~76.9g, mostly slow-release starch
- Calcium: ~60mg, plus magnesium and potassium
Why that profile matters
The combination of high fibre and negligible fat means makhana fills you up without the calorie load of fried snacks. Its low sodium content suits blood-pressure-conscious diets, and the slow-release carbohydrates avoid the sugar spikes of refined snacks.
Who should eat it
Makhana suits almost everyone — weight-watchers, diabetics (in moderation), pregnant women, athletes and children over eight months in cooked form. As with any food, portion size matters: a 30g handful is a sensible snack serving.
What reaches you is not just a snack, but a legacy of purity, patience, and pride.
Frequently asked questions
How much protein is in makhana?
Around 9.7g of protein per 100g in plain roasted makhana — a strong figure for a plant-based snack.
Is makhana high in fat?
No. Plain roasted makhana has roughly 0.1g of fat per 100g and no cholesterol.
Can I eat makhana every day?
Yes. A daily 30g serving is a healthy, low-calorie snack for most people.