Protein in Makhana Per 100g

Makhana - In the bustling lanes of India, where the aroma of spices mingles with the warmth of home-cooked meals, there’s a humble yet powerful ingredient that has been a part of our culinary heritage for centuries Makhana, also known as fox nuts or lotus seeds. 

While Makhana has always been a staple during fasting seasons like Navratri, its nutritional profile, especially its protein content, is now gaining global attention. 

But how much protein does Makhana contain per 100g? And why should you care? Let’s dive deep into the world of Makhana, its protein content, and why it deserves a permanent spot in your pantry.

What is Makhana?

Makhana is derived from the seeds of the lotus flower, scientifically known as Euryale ferox.

These seeds are harvested from ponds and lakes, primarily in the states of Bihar and Assam in India. 

Once harvested, the seeds are sun-dried, roasted, and popped to create the light, crunchy snack we all love. 

Makhana is not just a tasty treat; it’s a powerhouse of nutrients, making it a favorite among health enthusiasts.

Makhana Protein Per 100g

When it comes to protein, Makhana is a surprisingly rich source. Makhana (fox nuts) contain about 9-11g of protein per 100g, making them a great plant-based source of protein and other essential nutrients.

To put this into perspective, that’s almost double the protein content found in an equal serving of rice or wheat. 

For a plant-based food, this is an impressive figure, especially for vegetarians and vegans who often struggle to meet their daily protein requirements.

But protein isn’t the only nutrient Makhana boasts. It’s also low in calories, high in fiber, and packed with essential minerals like magnesium, potassium, and phosphorus.

This makes it a well-rounded superfood that can benefit everyone, from fitness enthusiasts to those simply looking to improve their overall health.

Makhana Nutrition Profile (Per 100g):

• Protein: 9-11g

• Calories: 350-360 kcal

• Carbohydrates: 76-77g

• Fiber: 14-15g

• Fat: 0.5-1g

• Magnesium: 210mg

• Potassium: 500mg

• Phosphorus: 350mg

• Calcium: 60mg

• Iron: 1.4mg

Makhana is low in fat, gluten-free, and rich in essential nutrients, making it a healthy, protein-packed snack!

The Health Benefits of Makhana

While the protein content of Makhana is undoubtedly impressive, its benefits extend far beyond that. Here’s why Makhana is considered a superfood:

🌟 Rich in Antioxidants

Makhana is packed with antioxidants that help combat free radicals, reduce inflammation, and slow down the aging process.

🌟 Supports Heart Health

Low in cholesterol and saturated fats, Makhana is an excellent snack for maintaining heart health. Its high magnesium content also helps regulate blood pressure.

🌟 Aids in Weight Management

With its low glycemic index and high fiber content, Makhana keeps you full for longer, reducing unnecessary snacking and aiding in weight loss.

🌟 Improves Digestion

The fiber in Makhana promotes healthy digestion and prevents issues like constipation and bloating.

🌟 Gluten-Free and Allergen-Free

Makhana is naturally gluten-free, making it a safe and nutritious option for those with gluten intolerance or celiac disease.

🌟 Boosts Energy

The combination of protein, carbohydrates, and essential minerals in Makhana provides a steady release of energy, making it an ideal snack for busy days.

How to Incorporate Makhana into Your Diet?

One of the best things about Makhana is its versatility. It can be enjoyed in countless ways, making it easy to incorporate into your daily diet.

Here are some delicious and healthy ideas:

✔ Roasted Makhana: A simple and quick snack, roasted Makhana can be flavored with a pinch of salt, turmeric, or chaat masala for an extra kick.

✔ Makhana Curry: Add Makhana to your favorite curry recipes for a protein-packed twist. It pairs beautifully with paneer or vegetables.

✔ Makhana Kheer: A traditional Indian dessert, Makhana Kheer is a creamy, nutritious treat that’s perfect for festivals or special occasions.

✔ Makhana Smoothie: Blend roasted Makhana with fruits, milk, and honey for a protein-rich smoothie that’s perfect for breakfast or post-workout recovery.

✔ Makhana Salad: Toss roasted Makhana with fresh vegetables, lemon juice, and olive oil for a crunchy, healthy salad.

✔ Makhana Chivda: Mix roasted Makhana with nuts, seeds, and spices to create a savory snack mix that’s perfect for munching on the go.

Makhana vs. Other Protein Sources: How Does It Compare?

When it comes to protein, not all sources are created equal. Let’s compare Makhana with some other popular protein sources to see how it stacks up:

• Makhana (9-11g protein per 100g): Low in calories, high in fiber, and rich in essential minerals.

• Chicken Breast (31g protein per 100g): A high-protein option but not suitable for vegetarians or vegans.

•  Lentils (9g protein per 100g): A good plant-based protein source but higher in calories and carbohydrates.

• Almonds (21g protein per 100g): High in protein but also high in calories and fats.

• Quinoa (4g protein per 100g): A popular superfood but lower in protein compared to Makhana.

As you can see, Makhana holds its own against other protein sources, especially for those looking for a low-calorie, plant-based option.

The Cultural Significance of Makhana in India

Makhana isn’t just a food item; it’s a part of India’s cultural and culinary heritage.

In Bihar, where it’s primarily grown, Makhana is often referred to as “aquatic gold” due to its economic and nutritional value.

It’s a staple during fasting periods like Navratri, Ekadashi, and Shivratri, where it’s used to prepare dishes like Makhana kheer, sabzi, and parathas.

In recent years, Makhana has also gained popularity as a health food, thanks to its impressive nutritional profile.

From being a humble fasting food to a global superfood, Makhana has come a long way, and its journey is a testament to its timeless appeal.

Buying and Storing Makhana: Tips for Indian Consumers

When buying Makhana, it’s important to choose high-quality products to ensure you’re getting the best nutritional value. Here are some tips:

• Look for Organic Options: Organic Makhana is free from pesticides and chemicals, making it a healthier choice.

• Check for Freshness: Fresh Makhana should have a crisp texture and a mild, nutty aroma.

• Store Properly: Keep Makhana in an airtight container in a cool, dry place to maintain its freshness and crunch.

The Future of Makhana: A Rising Star in the Health Food Industry

With the growing awareness of health and wellness, Makhana is poised to become a global superfood.

Its high protein content, combined with its low-calorie and high-nutrient profile, makes it a perfect fit for modern diets. 

In India, where traditional foods are making a comeback, Makhana is leading the charge as a nutritious, sustainable, and culturally significant food.

Final Thoughts

In a country like India, where food is not just sustenance but a way of life, Makhana stands out as a true gem.

Its impressive protein content, combined with its numerous health benefits, makes it a must-have in every Indian household. 

Whether you’re looking to boost your protein intake, manage your weight, or simply enjoy a delicious and nutritious snack, Makhana has got you covered.

So, the next time you’re craving something crunchy and wholesome, reach for a handful of Makhana. Your body and your taste buds will thank you!