North India · Snack
Roasted makhana
Also called makhana, phool makhana, fox nuts, lotus seed puffs, popped lotus seeds, thamara vithu, taamara seeds
Fox nuts (makhana) popped and dry-roasted until crisp, eaten plain without ghee, salt or masala coating. They are light and low in fat, with most of their energy from starch.
The short answer
Roasted makhana has about 107 kcal in a regular serving (1 small bowl, about 30 g), with 2.6 g of protein and 0.1 g of fibre. It rates 1.5/5 (limited fit) for weight management: a regular serving is a modest portion, but it has little fibre for its calories and it packs a lot of calories into each gram.
Reviewed by Deepu Oommen on 23 Oct 2026 · How we review
- Calories per serving
- 107 kcal
- 1 small bowl (about 30 g)
- For weight management
- 1.5 / 5Rated 1.5 out of 5. Limited fit for weight management
- Protein and fibre
- 2.6 g · 0.1 g
- per serving
- Brisk walking
- About 20 min
- uses similar energy (70 kg adult)
Roasted makhana nutrition
| Nutrient | Per serving (1 small bowl, about 30 g) | Per 100 g |
|---|---|---|
| Energy | 107 kcal | 358 kcal |
| Protein | 2.6 g | 8.7 g |
| Carbohydrate | 23.9 g | 79.8 g |
| Fat | 0.2 g | 0.5 g |
| Fibre | 0.1 g | 0.2 g |
NIFTEM, Makhana write-up (PMFME), 2022, table of nutritional content of popped makhana (crude fibre). Source: National Institute of Food Technology Entrepreneurship and Management (NIFTEM), 2022. Home and restaurant versions vary with the oil, rice and portion used.
Is roasted makhana good for weight management?
It rates 1.5/5, a limited fit, because a regular serving is a modest portion, but it has little fibre for its calories and it packs a lot of calories into each gram.
- Calories per gram (35% of the rating)3.58 kcal · 12/100
- Protein per 100 kcal (25% of the rating)2.4 g · 24/100
- Fibre per 100 kcal (20% of the rating)0.1 g · 2/100
- Portion (20% of the rating)107 of 200 kcal (snack) · 96/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have roasted makhana
- Dry roast them with little or no ghee and a pinch of pepper instead of frying or buying masala-coated packs
- Measure a small bowl of about 30 g, they are easy to keep eating
- Have them with a katori of curd or a handful of nuts to add protein and fibre
- Choose them in place of chips or fried namkeen
Common questions about roasted makhana
How many calories are in roasted makhana?
About 107 kcal in 1 small bowl, about 30 g, or 358 kcal per 100 g.
Is roasted makhana good for weight management?
It rates 1.5/5, a limited fit: a regular serving is a modest portion, but it has little fibre for its calories and it packs a lot of calories into each gram. See the lighter ways to have it on this page.
How much protein is in roasted makhana?
About 2.6 g in 1 small bowl, about 30 g, which is 2.4 g for every 100 kcal.
How much walking uses the energy in roasted makhana?
About 20 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Is roasted makhana good for weight management?
A small bowl of about 30 g gives around 107 kcal and very little fat, but also little fibre or protein, so it fills you up less than its size suggests. Keep it plain and measured.
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Compare it in:Nuts and seedsIndian Snacks
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.