Calories in makhana
1 cup of makhana (32 g) has 111 calories, with 3.1 g of protein, 24.6 g of carbs and 0 g of fat. That's 347 calories per 100 g.
| Nutrition | 1 cup (32 g) | 100 g |
|---|---|---|
| Calories | 111 kcal | 347 kcal |
| Protein | 3.1 g | 9.7 g |
| Carbs | 24.6 g | 76.9 g |
| Fat | 0 g | 0.1 g |
| Fibre | 0 g | 0 g |
Figures are from the Indian Food Composition Tables from NIN, Hyderabad, where it's listed as “Makhana, roasted”. Brands and portions vary, so treat them as a good estimate.
Is makhana good for a gym diet?
Not much protein: 2.8 g per 100 calories. Count it as energy and get your protein from dal, tofu or soya chunks.
Most of its calories come from carbs (89%), then protein (11%) and fat (0%).
A gym meal usually aims for 25 g of protein or more, depending on your daily target. From this alone, that's 8 cups (about 900 calories). The same 25 g from soya chunks is about 170 calories.
Logging makhana in GymSensei
Type or say “1 cup of makhana” and it's logged with the numbers above, no searching through lists. It also understands “fox nuts” and “lotus seeds”.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Bread | 1 slice (25 g) | 66 | 2.3 g |
| Oats | 1 cup (80 g) | 303 | 10.6 g |
| Brown bread | 1 slice (28 g) | 71 | 3.5 g |
| Daliya | 1 plate (117 g) | 345 | 9.7 g |
| Veg poha | 1 bowl (98 g) | 177 | 4.8 g |
Updated . General fitness and nutrition guidance, not medical advice.
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