Nutritional Breakdown: How many calories are in 20 g of makhana?

One study suggests that a 20-gram serving of roasted makhana contains approximately 94 calories. If you're looking for a low-calorie, nutrient-dense snack, it's helpful to know exactly how many calories are in 20 g of makhana and how it fits into a balanced diet.

Quick Summary

A 20g serving of makhana has about 94 calories, with its final nutritional profile affected by preparation. This crunchy snack is low in fat, high in fiber and protein, and rich in minerals, offering a nutritious alternative for weight management and overall health.

Key Points

• Precise Calorie Count: A 20-gram serving of roasted makhana has approximately 94 calories.

• Low Calorie, High Fiber: Makhana is a low-calorie snack high in fiber, which helps promote a feeling of fullness and aids in weight management.

• Rich in Nutrients: Beyond fiber, it's packed with protein, magnesium, potassium, and antioxidants, benefiting heart and overall health.

• Preparation Matters: Calorie content can increase significantly with the addition of ghee, oil, or sugar during preparation.

• Versatile Snack: Makhana can be enjoyed in various ways, from simple roasted snacks to being added to salads, curries, and desserts.

• Smart Snack Swap: It is a healthier, more nutrient-dense alternative to traditional high-calorie, low-nutrient snacks like potato chips.

What are Makhana?

Makhana, also known as fox nuts or popped lotus seeds, are an aquatic cash crop from the Euryale ferox plant. Traditionally used in Asian cuisine and medicine, the seeds are dried and roasted to create the puffed kernels. Makhana's neutral flavor allows it to be used with various sweet and savory seasonings.

The Calorie Count: How many calories are in 20 g of makhana?

Makhana is popular as a healthy snack due to its low-calorie content. A 20-gram serving of roasted makhana contains about 94 calories. A 100-gram portion of plain makhana typically contains between 337 and 356 calories. The majority of makhana's calories come from complex carbohydrates, with some protein and minimal fat.

Understanding the Nutritional Profile

Makhana offers significant nutrients. Per 100 grams, it generally provides 337-356 kcal, around 9.7-15.4 g of protein, 64.5-77 g of carbohydrates, and 2.2-14.5 g of fiber. It's low in fat, containing only about 0.1-2.0 g per 100g. Makhana is also a good source of minerals like magnesium, potassium, calcium, and phosphorus, and is rich in antioxidants. The high fiber and protein content contributes to satiety, which can help with weight management.

Makhana Preparation: Calorie Impact

The calorie count of makhana can change based on preparation. The nutritional values mentioned are for plain, dry-roasted makhana. Adding other ingredients increases caloric density. How makhana compares to other snacks can be found here: {Link: Facebook https://www.facebook.com/ravbhalla/videos/makhana-or-popcorn-shortsfeed-makhana-vs-popcorn-comparisonnutrition-profilemakh/2079422852572083/}.

• Dry Roasted: Roasting without oil or ghee keeps calories lowest and maintains crunch.
• Roasted with Ghee/Oil: Using ghee or olive oil adds flavor and healthy fats, but also increases calories.

How to Include Makhana in a Healthy Diet

Makhana can be incorporated into your diet in many ways:

• Snack: Enjoy lightly roasted makhana between meals to prevent unhealthy snacking.

Conclusion

Makhana is an excellent low-calorie snack choice. A 20-gram serving, especially when minimally prepared, provides around 94 calories and a satisfying crunch, making it a good alternative to processed snacks. Its fiber, protein, and mineral content supports weight management, heart health, and blood sugar control. Adding makhana to your diet is a simple way to boost nutrition. More information can be found at {Link: Healthline https://www.healthline.com/nutrition/makhana-benefits}.

Frequently Asked Questions

Is makhana good for weight loss?

Yes, makhana is excellent for weight loss. Its low-calorie and high-fiber content helps you feel full longer, reducing overall calorie intake and curbing unhealthy snacking.

Can people with diabetes eat makhana?

Yes, makhana has a low glycemic index, meaning it releases glucose slowly into the bloodstream. This helps regulate blood sugar levels, making it a suitable snack for those managing diabetes.

How should I eat makhana to keep the calorie count low?

To keep the calorie count low, you should dry roast the makhana without any oil or ghee. You can add a pinch of salt and pepper for flavor.

What are the key health benefits of eating makhana?

Makhana is rich in antioxidants, helps regulate blood pressure due to its potassium content, aids digestion with its fiber, and is a great source of calcium for strong bones.

How much makhana is a good portion size?

A good portion size for a daily snack is a small handful, typically 30-50 grams, which keeps your calorie intake in check while providing nutritional benefits.

Are makhana gluten-free?

Yes, makhana is naturally gluten-free, making it a safe and healthy snack option for individuals with gluten sensitivities or celiac disease.

Where does makhana come from?

Makhana are the seeds of the Euryale ferox plant, also known as the prickly water lily. They are predominantly cultivated in water bodies across parts of Asia, particularly India.