How much protein is in 100 gm of makhana?

December 21, 2025 •

2 min read

According to nutritional data, 100 grams of plain, unflavored makhana typically contains around 9.7 grams of protein. This makes the popular lotus seed snack a nutritious and low-fat option for boosting daily protein intake, particularly for those on a vegetarian or vegan diet.

Quick Summary

Plain makhana offers approximately 9.7 grams of protein per 100-gram serving, featuring high fiber and minimal fat, positioning it as a satiating, healthy snack choice.

Key Points

Protein Content: 100 grams of plain makhana contains approximately 9.7 grams of protein.
Low in Fat: Makhana is an exceptionally low-fat snack, with only about 0.1-0.6 grams of fat per 100g.
High in Fiber: A 100g serving is rich in dietary fiber, providing around 14.5 grams, which aids digestion.
Nutrient-Dense: It is a good source of essential minerals like magnesium, potassium, and phosphorus.
Pairing for Higher Protein: For increased protein, combine makhana with ingredients like nuts, seeds, or curd.
Roasting Enhances Nutrients: Roasting makhana can improve the digestibility and quality of its protein.

The Nutritional Breakdown: What's in 100g of Makhana?

Makhana, also known as fox nuts or puffed lotus seeds, is a nutrient-dense food. A standard 100-gram serving of plain makhana offers a balanced macro-nutrient profile and is a source of several key nutrients.

Per 100g of Plain Makhana (Approximate Values):

Protein: ~9.7 grams
Carbohydrates: ~77 grams
Dietary Fiber: ~14.5 grams
Fat: ~0.1 - 0.6 grams
Calories: ~347 - 350 kcal

In addition to these, makhana contains essential minerals like magnesium, potassium, and phosphorus. It is also low in sodium and cholesterol.

Is Makhana a High-Protein Snack?

While makhana provides about 9.7 grams of protein per 100 grams, which is good for a plant-based snack, it is not the highest source compared to options like meat, dairy, or soya chunks. However, its low fat and high fiber content make it an excellent snack for promoting satiety and aiding digestion, providing a protein boost without excessive calories or fats.

How to Increase Protein with Makhana

To enhance the protein content when eating makhana, consider these methods:

High-Protein Trail Mix: Combine roasted makhana with protein-rich nuts (almonds, walnuts) and seeds (pumpkin, sunflower).
Pair with Protein: Serve with Greek yogurt or a chickpea dip.
Add to Curries: Include cooked makhana in curries.
Mix into Smoothies: Blend roasted, crushed makhana into smoothies.
Energy Bars: Use ground makhana in homemade energy bars with dates and other protein sources.

Comparison: Makhana vs. Other Common Snacks

Here's how makhana compares nutritionally to other popular snacks per 100-gram serving:


Snack Type	Protein (per 100g)	Fat (per 100g)	Key Advantage
Makhana	~9.7g	~0.1g	Very low in fat, high in fiber
Roasted Chana	~20g	~6g	Higher protein, but more fat
Peanuts (Raw)	~25g	~49g	Very high protein, but also very high fat
Almonds	~21g	~49g	High protein, but high fat content
Popcorn (Plain)	~12g	~2g	Good protein-to-fat ratio, but less fiber
Soya Chunks	~52g	~0.5g	Extremely high protein, very low fat

Makhana offers a balanced nutritional profile, particularly noted for its low-fat content compared to many other snacks.

The Health Benefits of Makhana Beyond Protein

Apart from its protein, makhana provides other health benefits. It contains antioxidants like kaempferol which help reduce oxidative stress. Its high fiber supports digestive health. Magnesium and potassium content contributes to heart health by helping to regulate blood pressure. With a low glycemic index, it is suitable for managing blood sugar.

Conclusion: Making Makhana a Smart Snack Choice

Makhana provides approximately 9.7 grams of protein per 100 grams, but its overall nutritional value is its key strength. It is a gluten-free, low-fat snack rich in plant-based protein, fiber, and essential minerals. While not the highest protein source, its health benefits and versatility make it a valuable addition to a balanced diet.

Frequently Asked Questions

Yes, makhana is a valuable source of plant-based protein for vegetarians. While not as high in protein as legumes or soya chunks, its contribution is significant, especially when combined with other protein sources.

Per 100g, makhana (approx. 347 kcal) has slightly fewer calories than plain popcorn (approx. 387 kcal). Makhana also has a similar protein content (9.7g vs 12g) and fiber, but a much lower fat count than flavored popcorn.

Yes, roasting actually enhances makhana's protein quality. The heat helps to denature the proteins and reduce anti-nutritional factors, making the protein more digestible and bioavailable.

Yes, makhana is beneficial for weight management. Its combination of low calories, low fat, and high fiber promotes a feeling of fullness, which can reduce overall calorie intake.

Yes, makhana is not a nut; it is a seed from a lotus plant. It is generally considered safe for individuals with nut allergies and is a great gluten-free snack option.

To increase protein, you can roast makhana and add it to trail mixes with other protein-rich nuts and seeds, use it as a topping for yogurt, or incorporate it into protein-based curries.

Beyond protein, makhana is rich in antioxidants that fight oxidative stress. It is also beneficial for heart health, digestion due to high fiber, and can help manage blood sugar levels because of its low glycemic index.