Makhana Nutrition
Complete reference · July 2026
Makhana (popped fox nuts) is a nutrient-dense seed snack: approximately 347 kcal, 9.7 g protein, 76.9 g carbohydrates, and 0.1 g fat per 100 g. It is naturally gluten-free, very low in sodium, and a source of calcium, magnesium, phosphorus, and potassium. This page is the definitive nutrition reference for plain roasted makhana, with per-serving conversions, mineral details, and honest notes on how flavouring changes the profile.
Nutrition per 100 g
Values for plain roasted makhana with minimal salt. These are composite estimates from published USDA and NIN (National Institute of Nutrition, India) databases.
| Nutrient | Per 100 g | % Daily Value* |
|---|---|---|
| Energy | 347 kcal | 17 % |
| Protein | 9.7 g | 19 % |
| Total Carbohydrates | 76.9 g | 28 % |
| Sugar | <1 g | — |
| Total Fat | 0.1 g | <1 % |
| Saturated Fat | 0.0 g | 0 % |
| Fibre | 7.6 g | 30 % |
| Sodium | ~2 mg (plain) | <1 % |
| Calcium | 60 mg | 6 % |
| Magnesium | 67 mg | 17 % |
| Phosphorus | 150 mg | 15 % |
| Potassium | ~300 mg | 9 % |
| Iron | ~1.5 mg | 8 % |
Approximate values — verify against lab analysis before on-pack claims *% Daily Value based on a 2,000 kcal diet. Individual requirements vary.
Makhana vs Common Snacks
Approximate values. Bars scaled to maximum value for each comparison group.
Nutrition per 30 g Serving
A standard single-serving portion of roasted makhana is approximately 30 g (about 2–3 handfuls, or one small bowl). Here is how the numbers scale:
| Nutrient | Per 30 g Serving | % Daily Value* |
|---|---|---|
| Energy | 104 kcal | 5 % |
| Protein | 2.9 g | 6 % |
| Carbohydrates | 23.1 g | 8 % |
| Fat | 0.03 g | <1 % |
| Fibre | 2.3 g | 9 % |
| Calcium | 18 mg | 2 % |
| Magnesium | 20 mg | 5 % |
Approximate values — verify against lab analysis before on-pack claims *% DV based on 2,000 kcal diet. A serving of flavoured makhana may differ (see below).
Per-variant nutrition is listed on each individual product page. The nutrition panel on your Golden Deer pack is the authoritative source for that specific batch.
Mineral Profile
Makhana is a better source of several key minerals than most puffed or popped snacks. The mineral content originates from the Gangetic silt in which the Euryale ferox plant grows — the Mithila Makhana GI tag formally recognises the relationship between soil chemistry and product quality.
| Mineral | Per 100 g | Notes |
|---|---|---|
| Calcium | 60 mg | Comparable to almonds (75 mg per 100 g almonds with skin) |
| Magnesium | 67 mg | Supports muscle function, nerve transmission, and energy metabolism |
| Phosphorus | 150 mg | Important for bone health and energy storage (ATP) |
| Potassium | ~300 mg | Helps counterbalance sodium intake; supports blood pressure regulation |
| Iron | ~1.5 mg | Non-heme iron; absorption improved when paired with vitamin C |
| Zinc | ~1.0 mg | Supports immune function and protein synthesis |
Approximate values — verify against lab analysis before on-pack claims
Glycaemic Index
Makhana has a low estimated glycaemic index (GI) of approximately 40–50, placing it in the low-GI category (GI ≤ 55). This means its carbohydrates are digested and absorbed slowly, causing a gradual rise in blood glucose rather than a sharp spike.
The low GI is attributed to two factors: the high amylose-to-amylopectin ratio in makhana starch (amylose digests more slowly), and the presence of fibre (7.6 g per 100 g) which slows gastric emptying and glucose absorption. A low-GI food is beneficial for glycaemic management in people with diabetes when consumed as part of a balanced diet. However, individual glycaemic response varies — factors like meal composition, cooking method, and personal metabolism all affect actual blood glucose impact. Consult your healthcare provider for personalised dietary advice.
For comparison: white rice has a GI of approximately 70–90 (high), wholemeal bread 70–75, air-popped popcorn ~55–65 (low–medium), and almonds GI ~15 (very low). Makhana sits in a favourable range — lower than most grain-based snacks but higher than nuts.
How Flavouring Changes the Numbers
The nutrition tables above describe plain roasted makhana. Flavoured variants — such as Creamy Cheese, Tangy Tomato, or Spicy Masala — add small amounts of oil (for seasoning adhesion), real food ingredients (cheese powder, tomato powder, spices), and salt. Here is what changes:
Fat increases slightly
The oil coating for seasoning adhesion adds 0.3–1.2 g fat per 100 g, depending on the variant. This is still an order of magnitude less than fried snacks (35+ g per 100 g). Golden Deer uses only cold-pressed sunflower oil in minimal quantity.
Sodium increases
Plain makhana has negligible sodium (~2 mg per 100 g). Seasoned variants add salt: typically 200–400 mg per 100 g, comparable to lightly salted popcorn. If you are on a low-sodium diet, choose Classic Roast (lightly salted) or plain.
Calories increase marginally
Expect approximately 10–30 additional kcal per 100 g in flavoured variants due to the added oil and ingredient powder. The difference per 30 g serving is negligible (3–9 kcal).
Protein and fibre remain stable
The base makhana provides all the protein and fibre. Seasoning adds negligible quantities of either. Our flavoured variants retain the full nutritional advantage of the plain product.
For precise per-variant nutrition, check the nutrition panel on your specific pack or visit the individual product pages.
Frequently Asked Questions
Is makhana good for weight loss?
Yes, makhana is an excellent snack for weight management. A 30 g serving has approximately 104 calories, 0.03 g fat, and 2.3 g fibre. The combination of protein (2.9 g per serving) and fibre promotes satiety, helping you feel full between meals. The low calorie density (you get a large volume for few calories) makes it easier to stay within your daily energy budget. For best results, choose plain or lightly salted variants and pair makhana with a balanced diet and regular exercise.
Can I eat makhana every day?
Yes. Makhana is a whole seed with no artificial additives (in its plain form) and is safe for daily consumption. A serving of 30 g per day provides useful protein, fibre, and minerals without adding significant fat or sodium to your diet. There are no known adverse effects of eating makhana daily for healthy individuals. As with any food, variety matters — rotate makhana with nuts, seeds, fruits, and vegetables for a broad nutrient profile.
Is makhana keto-friendly?
No. Makhana is predominantly carbohydrate (76.9 g per 100 g) with minimal fat. It is not suitable for a standard ketogenic diet that requires very low carbohydrate intake (typically under 20–50 g net carbs per day). A 30 g serving of makhana provides approximately 23 g of carbohydrates, which would consume most or all of a keto dieter's daily carb allowance. Individuals on low-carb diets may prefer nuts and seeds with higher fat and lower carb content.
How does makhana protein compare to other plant proteins?
Makhana's protein content (9.7 g per 100 g) is higher than most puffed grains (puffed rice: ~6 g, popcorn: ~3.5 g) and comparable to quinoa (4.4 g cooked, ~14 g dry). It is lower than legumes (chickpeas: ~19 g, lentils: ~25 g) and seeds (pumpkin seeds: ~30 g). Makhana protein is not a complete protein (it is low in certain essential amino acids like lysine), but as part of a varied diet that includes other plant proteins, it contributes usefully to daily protein intake.
What is the shelf life of makhana?
Properly packaged makhana in nitrogen-flushed pouches has a shelf life of 8–12 months from the date of packaging when stored unopened in a cool, dry place (below 30 °C). Once opened, consume within 15–20 days for optimal crunchiness. After opening, transfer to an airtight container. If your makhana loses crunch, you can revive it by warming in an oven at 120 °C for 3–4 minutes or dry-roasting in a pan on low flame for 2 minutes.
Sources & Further Reading
Nutrition figures on this page are composite estimates from published databases. They are not batch-level laboratory analyses. The following sources were consulted:
- Wikipedia — Euryale ferox (Makhana) · Botanical reference and cultivation background
- USDA FoodData Central — makhana entries (accessed 2026)
- National Institute of Nutrition (NIN), India — Indian food composition tables
Always verify nutrition values against the batch-specific panel on your product pack. Golden Deer products carry lab-verified nutrition data generated per production run.
Makhana Nutrition — Summary
High in protein. Almost zero fat. Rich in fibre, calcium, magnesium, and phosphorus. Low glycaemic index. Naturally gluten-free. Makhana is one of the most nutrient-dense seed snacks available — and every Golden Deer product delivers it in its best form: jumbo-grade, clean-label, nitrogen-flushed for freshness.