How many calories in a 20g makhana? The complete nutritional breakdown

November 29, 2025 •

2 min read

According to nutrition data, a typical 20g serving of plain, dry-roasted makhana contains approximately 70 to 80 calories, though this can vary based on preparation. Understanding how many calories in a 20g makhana is crucial for those mindful of their diet, as this crunchy snack offers a satisfying bite with a relatively low-calorie impact.

Quick Summary

A 20g portion of plain makhana typically contains 70-80 calories. This can increase with added oil or seasonings. The exact nutritional content depends on the preparation method, making it a versatile and healthy snack option.

Key Points

Calorie Count: A 20g serving of plain, roasted makhana contains roughly 70-80 calories, a low-calorie alternative to many processed snacks.
Preparation Matters: Adding oil, butter, or high-sugar flavorings will significantly increase the calorie count of makhana.
Rich in Fiber: Makhana's high fiber content promotes a feeling of fullness, which can aid in weight management and prevent overeating.
Nutrient-Dense: This snack is a good source of essential minerals, including magnesium, potassium, and calcium, which are important for overall health.
Heart-Healthy: The low sodium and high potassium levels in makhana help support heart health and regulate blood pressure.
Aids in Digestion: The high fiber content also supports a healthy digestive system and can help prevent constipation.
Low Glycemic Index: Its low glycemic index makes makhana a suitable snack for managing blood sugar levels, especially for people with diabetes.

Understanding the Calories in Makhana

Makhana, also known as fox nuts or lotus seeds, is a popular and versatile snack. Its light texture and neutral taste allow for various preparations. A standard 100g of dry, unprocessed makhana contains approximately 337-362 kcal. A 20g serving of unprocessed makhana is roughly 67.4 to 72.4 calories. Dry-roasted makhana contains about 401 kcal per 100g, putting a 20g serving at around 80 calories. Adding oil or seasonings will increase the calorie count.

The Role of Preparation in Calorie Content

Preparation significantly impacts makhana's calorie content. To keep calories low, consider these methods:

How to prepare low-calorie makhana

Dry Roasting: Roast makhana in a dry pan for the lowest calorie option. Season lightly with black salt and pepper.
Minimal Oil Roasting: Use a small amount of healthy oil like ghee or coconut oil before roasting for enhanced flavor and crispiness.
Spice Mixes: Flavor makhana with homemade spice blends instead of pre-packaged options to avoid extra fats.

Health Benefits of Adding Makhana to Your Diet

Makhana is a gluten-free snack with numerous health benefits.

High in Fiber: Promotes digestion and fullness, aiding weight management.
Antioxidant Properties: Helps protect against chronic diseases by combating free radicals.
Rich in Minerals: Provides essential minerals like magnesium, potassium, calcium, and phosphorus for overall health.
Low Glycemic Index: Helps stabilize blood sugar levels, beneficial for individuals with diabetes.

Makhana vs. Popcorn: A Calorie Comparison

Both makhana and air-popped popcorn are popular healthy snacks. Here's a comparison for a similar serving size:


Feature	Roasted Makhana (20g)	Air-Popped Popcorn (Approx. 20g)	Difference
Calories	Approx. 80 kcal	Approx. 70 kcal	Very similar
Fat Content	Very low (if dry roasted)	Very low	Very similar
Nutrient Profile	Rich in magnesium, potassium, phosphorus	Rich in manganese, phosphorus, fiber	Both nutrient-dense
Preparation	Can be roasted with minimal oil/ghee	Air-popped without oil	Both can be prepared healthily
Health Benefits	Aids digestion, good for heart health, stabilizes blood sugar	Good source of antioxidants and whole grains	Both offer unique health advantages

Both snacks are comparable in calories and can be prepared healthily. Their main differences lie in their specific micronutrient profiles.

Conclusion: A Nutritious and Low-Calorie Snack

A 20g serving of plain, dry-roasted makhana contains approximately 70-80 calories. This makes it a great low-calorie snack option, especially when prepared simply. Its fiber, mineral content, and antioxidants offer significant health benefits, including aiding digestion and supporting weight management.

For more detailed nutritional information on other foods, consult authoritative sources like the USDA FoodData Central database.

Frequently Asked Questions

No, while plain, dry-roasted makhana is low in calories, flavored varieties from the store often have added oil, sugar, or other ingredients that can increase the calorie and fat content.

Yes, makhana is considered good for weight loss due to its high fiber and low-calorie nature. The fiber helps you feel full, reducing overall calorie intake.

Yes, it is safe to consume makhana daily in moderation as part of a balanced diet. A serving of 30 to 40 grams is often recommended for weight management.

Store makhana in an airtight container in a cool, dry place. Roasting it again right before consumption can help restore its crunchiness if it softens over time.

Makhana and popcorn are both low-calorie, crunchy snack options. Makhana offers a slightly different nutritional profile with more magnesium and potassium, while popcorn provides more antioxidants. Choosing between them often comes down to personal preference.

Yes, roasting makhana with ghee or any oil will increase its calorie and fat content compared to dry roasting. To minimize this, use a small amount of oil and roast on a low flame.

When consumed excessively, the fiber in makhana can cause bloating or digestive issues in some individuals. Overconsumption can also lead to unwanted calorie intake, hindering weight loss goals.