Packed with protein, fiber, antioxidants, and essential minerals, makhana (fox nuts) is one of nature's most nutrient-dense snacks. Discover what makes this ancient superfood the smartest choice for modern health-conscious living.
Here is the complete nutritional breakdown of raw makhana per 100 grams. These values demonstrate why makhana stands out as one of the healthiest snack options available.
| Nutrient | Amount per 100g | % Daily Value* |
|---|---|---|
| Calories | 347 kcal | 17% |
| Protein | 9.7 g | 19% |
| Fat | 0.1 g | < 1% |
| Carbohydrates | 76.9 g | 26% |
| Fiber | 14.5 g | 52% |
| Calcium | 60 mg | 6% |
| Iron | 1.4 mg | 8% |
| Phosphorus | 320 mg | 26% |
| Potassium | 500 mg | 11% |
*Percent Daily Values are based on a 2,000 calorie diet. Actual values may vary based on preparation method.
From heart health to anti-aging, makhana delivers a remarkable range of health benefits backed by nutrition science and centuries of Ayurvedic wisdom.
Makhana is naturally low in sodium and rich in potassium, which helps regulate blood pressure and supports cardiovascular function. Its negligible fat content makes it an ideal heart-friendly snack.
With only 0.1g fat per 100g and a high fiber content of 14.5g, makhana keeps you feeling full for longer without adding unnecessary calories. A smart swap for chips and fried snacks.
Rich in kaempferol, a powerful flavonoid antioxidant, makhana helps combat free radicals that cause oxidative stress and premature aging. Regular consumption supports youthful, healthy skin.
Makhana contains significant amounts of calcium (60mg) and phosphorus (320mg) per 100g, both essential minerals for maintaining strong bones and preventing age-related bone density loss.
With a low glycemic index and high fiber content, makhana releases energy gradually, preventing blood sugar spikes. This makes it an excellent snack choice for diabetics and those monitoring blood sugar.
The 14.5g of dietary fiber per 100g supports healthy digestion, promotes regular bowel movements, and aids in maintaining a healthy gut microbiome. Makhana is also naturally gluten-free.
Makhana is a traditional pregnancy superfood in India. Rich in folate, iron, and calcium, it supports fetal development, prevents anemia, and helps meet the increased nutritional demands of expecting mothers.
With 9.7g of plant-based protein per 100g, makhana provides essential amino acids needed for muscle repair and recovery. A great post-workout snack that combines protein with easy digestibility.
See how makhana stacks up against popular snacking alternatives. The numbers speak for themselves.
| Snack | Calories / 100g | Fat | Protein | Fiber | Verdict |
|---|---|---|---|---|---|
| Makhana | 347 kcal | 0.1 g | 9.7 g | 14.5 g | Best Overall |
| Potato Chips | 536 kcal | 35 g | 7 g | 4.4 g | High fat, high sodium |
| Popcorn | 387 kcal | 4.5 g | 13 g | 14.5 g | Decent, but often loaded with butter |
| Almonds | 579 kcal | 49.9 g | 21.2 g | 12.5 g | Nutritious but calorie-dense |
| Peanuts | 567 kcal | 49.2 g | 25.8 g | 8.5 g | High protein but very high fat |
Values are approximate and based on raw/unprocessed forms. Actual nutritional content may vary by brand and preparation.
Whether you are managing your weight, training for a marathon, or simply looking for a healthier snack for your family, makhana fits every lifestyle.
Whether you are into yoga, gym training, or running, makhana offers a clean source of plant protein and complex carbs. Low in fat and rich in fiber, it makes the perfect pre- or post-workout snack that fuels performance without weighing you down.
Traditionally recommended during pregnancy in Indian culture, makhana provides essential nutrients including folate, iron, calcium, and phosphorus. It supports healthy fetal development and helps meet the increased nutritional demands of pregnancy.
With its low glycemic index and high fiber content, makhana helps regulate blood sugar levels by slowing glucose absorption. It is a guilt-free snack that satisfies cravings without causing dangerous blood sugar spikes.
Makhana is a safe, natural, and allergen-friendly snack for children. Lightly roasted with a pinch of salt or spice, it is a nutritious alternative to packaged chips and biscuits. The whole family can enjoy it guilt-free.
As one of India's largest raw fox nut suppliers, we know makhana inside out. The roasted makhana you love? It starts with our premium raw fox nuts. Experience the Shreeja Lakshmi difference — handpicked, properly graded, and consistently clean.