Nutrition facts · Beans, nuts and seeds
Calories in Makhana (fox nuts)
Makhana (fox nuts) has 332 calories per 100 g, and a 1 cup serving (32 g) has 106 calories. Most of those calories come from carbohydrates, with 64.5 g of carbs per 100 g, along with a moderate 15.4 g of protein and just 2 g of fat.
Calories come from: Carbs 76% · Fat 5% · Protein 19%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 332 kcal | 15.4 g | 64.5 g | 2 g |
| 1 cup | 32 g | 106 kcal | 4.9 g | 20.6 g | 0.6 g |
| 1 oz (about 42 seeds) | 28.4 g | 94 kcal | 4.4 g | 18.3 g | 0.6 g |
Full nutrition (Per 100 g)
| Calories | 332 kcal |
|---|---|
| Protein | 15.4 g |
| Carbohydrates | 64.5 g |
| Fat | 2 g |
| of which saturated | 0.3 g |
| Sodium | 5 mg |
What changes the calories
- Roasting makhana in ghee or oil adds the calories of the fat it absorbs, so homemade or packaged roasted makhana usually has more calories than plain dried seeds.
- Flavored snack versions often include oil, sugar, caramel or cheese seasoning, which raise the calories compared with plain makhana.
- Because makhana is very light and airy, a cup weighs little, but it's easy to eat several cups in one sitting, so portion habits matter more than they seem.
- Cooking makhana in curries or kheer with milk, cream or sugar adds the calories of those ingredients to the dish.
Tips for logging it accurately
- Weigh makhana on a kitchen scale rather than estimating by cups, since the puffed seeds vary in size and how tightly they pack.
- If you roast makhana with ghee or oil, log the plain seeds and the measured fat separately so both are counted.
- In BerryFit, snap a photo of your bowl and then adjust the portion to your weighed amount, adding any seasonings or oil you used.
Log Makhana (fox nuts) in seconds
Snap a photo of your meal or search for Makhana (fox nuts) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 1 cup of makhana?
One cup of makhana (32 g) has 106 calories, with 4.9 g of protein, 20.6 g of carbs and 0.6 g of fat.
How many calories are in 1 oz of makhana?
One ounce of makhana (28.4 g, about 42 seeds) has 94 calories, along with 4.4 g of protein, 18.3 g of carbs and 0.6 g of fat.
Is makhana high in protein?
Makhana has 15.4 g of protein per 100 g, which is moderate for a snack, but carbohydrates make up most of its calories at 64.5 g per 100 g.
Does roasted makhana have more calories?
Dry-roasting on its own doesn't add calories, but roasting in ghee or oil adds the calories of the fat used. Seasoned packaged makhana can also include added oil or sugar, so check the label.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Seeds, lotus seeds, dried, FDC ID 170149); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
