Truth Bites

Makhana is widely celebrated as a superfood because it is dense in nutrients while remaining incredibly low in calories. 

Here is the nutritional breakdown for 100g of plain, roasted Makhana:

Nutritional Profile (per 100g)

Nutrient Amount
Calories 347 - 350 kcal
Total Fat 0.1g - 0.5g
Saturated Fat 0g
Cholesterol 0mg
Sodium 5mg
Total Carbohydrates 76g - 77g
Dietary Fiber 14.5g
Total Sugars 0g
Protein 9.7g - 10g
Calcium 60mg
Iron 1.4mg
Potassium 500mg
Magnesium 210mg

Why These Numbers Matter:

  1. Low Glycemic Index (GI): This makes it a perfect snack for managing blood sugar levels and avoiding energy crashes.
  2. High Fiber: With nearly 15g of fiber, it promotes gut health and keeps you feeling full for longer.
  3. Mineral Rich: It’s an excellent source of Magnesium (good for heart health and sleep) and Potassium (helps manage blood pressure).
  4. Anti-Aging Enzymes: Makhana contains kaempferol, a natural flavonoid that helps prevent inflammation and aging.