Calculating the Protein in 20 Grams of Makhana
Makhana, also known as fox nuts or lotus seeds, is a popular snack. Its protein content can vary, but a common value is 9.7 grams per 100 grams. To find the protein in a 20-gram serving, use this calculation:
- Protein per 100g: 9.7g
- Calculation: $(9.7 / 100) * 20 = 1.94$
A 20-gram serving of makhana provides approximately 1.94 grams of protein, making it a good plant-based protein source.
The Complete Nutritional Breakdown of Makhana
Beyond protein, makhana is low in fat and cholesterol and offers various micronutrients. Per 100 grams, it contains:
- Carbohydrates: 76.9g, a steady energy source with a low glycemic index.
- Fat: 0.1g, making it a very low-fat snack.
- Dietary Fiber: 7.6g, beneficial for digestion and satiety.
- Micronutrients: It's rich in minerals like magnesium, calcium, potassium, and iron, important for various bodily functions.
Health Benefits of Incorporating Makhana
Makhana offers several health advantages:
- Supports Weight Management: Low in calories and high in fiber and protein, it helps manage hunger.
- Promotes Heart Health: High potassium and magnesium with low sodium support cardiovascular function.
- Aids Digestion: Fiber content promotes healthy digestion.
- Antioxidant Properties: Contains antioxidants that help reduce oxidative stress.
- Manages Blood Sugar: Its low glycemic index is suitable for individuals managing blood sugar.
- Anti-Aging Benefits: Antioxidants and amino acids may help maintain skin health.
Makhana vs. Other Popular Snacks
Comparing makhana to other snacks highlights its nutritional benefits. Here is a comparison of approximate values per 100g:
| Snack Type | Protein (per 100g) | Fat (per 100g) | Calories (per 100g) |
|---|---|---|---|
| Roasted Makhana | ~9.7g | ~0.1g | ~347 kcal |
| Air-Popped Popcorn | ~12.0g | ~4.5g | ~387 kcal |
| Roasted Peanuts | ~25.8g | ~49g | ~567 kcal |
| Potato Chips | ~6.6g | ~34g | ~536 kcal |
Makhana offers a good balance of protein and fiber with minimal fat, making it a lighter snack option.
Creative Ways to Add Makhana to Your Diet
Makhana's mild taste allows for versatile use in cooking. It can be enjoyed in various ways:
- Basic Roasted Snack: Seasoned with salt, pepper, and turmeric after dry roasting.
- Makhana Chaat: Mixed with vegetables and spices for a savory snack.
- Creamy Kheer: Ground and added to puddings for texture and protein.
- Makhana Curry: Incorporated into curries to absorb flavors.
- Makhana Raita: Crushed and added to yogurt for a side dish.
- Healthy Trail Mix: Combined with nuts, seeds, and dried fruits.
Conclusion: The Versatile and Nutritious Power of Makhana
A 20-gram serving of makhana provides nearly two grams of protein, contributing to a healthy diet. Its nutritional profile, including fiber, low fat, and essential minerals, makes it a beneficial snack for weight management, heart health, and as a nutritious alternative to processed foods. Its versatility in both sweet and savory dishes, combined with its health benefits, establishes makhana as a valuable food.
