Nutritional Facts of Roasted Makhana, Roasted Lotus Seeds

This calorie page has been viewed 21357 times Last Updated : Oct 15,2020

Picnic Dry Snacks
Roasted Makhana, Roasted Lotus Seeds

How many calories does one cup of Roasted Makhana, Roasted Lotus Seeds have?

One cup of Roasted Makhana, Roasted Lotus Seeds gives 216 calories. Out of which carbohydrates comprise 16calories, proteins account for 43 calories and remaining calories come from fat which is 139 calories.  One cup of Roasted Makhana, Roasted Lotus Seeds  provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to see Roasted Makhana reciperoasted lotus seeds | phool makhana snack | roasted fox nut |

roasted makhana  is a crunchy Indian snack to be enjoyed at snack time. Learn how to make phool makhana snack. 

To make roasted makhana, heat the oil in broad nonstick pan and add the lotus seeds, salt and pepper powder, mix well and cook on medium flame for 5 minutes, while stirring continuously. Transfer to a plate and let it cool completely. Serve immediately or store in air tight container.

 Roasted lotus seeds are crunchy, puffy and tasty, in a unique sort of way. This recipe shows you how to make plain roasted makhana with salt and pepper powder. You can perk it up with your choice of seasonings – herby, spicy, sweet, garlicky or just plain buttery! Try the Masala Makhana.

A bowlful of roasted makhana, flavoured as you like it, will faithfully keep you company when you watch a movie or chat with friends. A cup of roasted fox nut lends 3.8 g of protein – a nutrient most needed to nourish our body cells. It is also a good source of potassium, calcium and phosphorus along with folate. 

Olive oil has been used to roasted lotus seeds, which is considered a healthier choice amongst the fast as it is high in MUFA (mono unsaturated fatty acids). These fats are considered healthy as they help inflammation in the body and in turn reduce the onset of chronic diseases. 

However, do consider the calories it lends too because of the quantity of oil used! We would suggest ½ serving of this phool makhana snack. Diabetics and heart patients too can also include this snack in the said quantum. Alternatively, they can reduce the oil to 1 tbsp and roast on a slow to medium flame. 

These roasted makhana are also a good finger food for kids parties like birthday parties and play dates. 

Tips for roasted makhana. 1. Use a broad or deep non-stick pan, so each lotus seed roasts well. 2. Remember to stir continuously for uniform roasting and to get the perfect crunchiness. 3. Cool completely before serving or storing to enjoy its perfect crunshiness again.  


Is Roasted Makahana healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients of Roasted Makhana, Roasted Lotus Seeds.

What's good in Roasted Makhana, Roasted Lotus Seeds.

Lotus Seeds (Makhana) :   A cup of dry roasted makhana has around 3.9 g of protein (high protein snack, starter), which is good enough to help build muscle mass and promote cell growth. Lotus seeds are gluten free . A cup of makhana can fulfill almost 50% of day’s requirement for folate and required for  first trimester. Small portion of roasted makhana can be included in a diabetic diet and for weight loss. See detailed benefits of lotus seeds makhana

Olive Oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. Note that its a fat at the end of the day so don't consume too much. 

Benefits of Black Pepper ( kali mirch) : Black pepper has been identified to stimulate the digestive juices and enzymes in the gut thus lending a helping hand in maintaining digestive health. The antibacterial nature of black pepper helps to relieve cold and cough, especially when black pepper is ground and mixed with honey and consumed. kali mirch may help in maintaining normal blood sugar levels as it improves insulin sensitivity. So diabetics and weight watchers with high blood sugar levels both can benefit from black pepper. Kalimich is known to boost metabolism and promote fat cell breakdown. Yes, the piperine in it may help you overcome obesity, weight loss. See detailed benefits of black pepper, kali mirch.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and over weight individuals have roasted makhana  ?

Yes, this recipe is good for diabetics, heart and weight loss BUT read details. Small portion of roasted makhana can be included in a diabetic diet and for weight loss. The two trace minerals which benefit the heart are magnesium and potassium and makhana is a good source of it. Low levels magnesium can make you prone to heart disease, as it is an essential mineral to maintain heartbeat. Potassium on the other hand, helps to control blood pressure and sustain cardiac health.

Can pregnant women have roasted makhana?

Yes, this is healthy. A cup of makhana can fulfill almost 50% of day’s requirement for folate and required for  first trimester.

Can healthy individuals have roasted makhana  ?

Yes, this recipe is good but control quantity as lotus seeds are high in carbs and have low fibre. 

Roasted Makhana, Roasted Lotus Seeds is good for

1. Healthy Recipes Lifestyle

2. Weight Loss

3. Diabetic Snacks

4. Healthy Heart Snacks

5. Pregnancy snacks

6. Kids snacks

7.  Low cholesterol breakfast

8. Quick evening snack

How to burn 216 calories that come from Roasted Makhana, Roasted Lotus Seeds?

Walking (6 kmph)                          =     1 hour 5 min
Running (11 kmph)                        =      22 mins
Cycling (30 kmph)                        =     29 mins
Swimming (2 kmph)                     =      37 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per cup% Daily Values
Energy216 cal11%
Protein3.8 g7%
Carbohydrates16.1 g5%
Fiber0 g0%
Fat15.5 g23%
Cholesterol0 mg0%
Vitamin A3.8 mcg0%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C0 mg0%
Vitamin E2.1 mg14%
Folic Acid (Vitamin B9)26 mcg13%
Calcium40.9 mg7%
Iron1 mg5%
Magnesium52.5 mg15%
Phosphorus156.5 mg26%
Sodium1.5 mg0%
Potassium342.1 mg7%
Zinc0.3 mg3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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