Nutritional Value of Makhana (Per 100 Grams)
Makhana, also known as fox nuts or popped water lily seeds, is an extremely nutritious superfood. It has been traditionally consumed in countries like India and China and is now gaining popularity worldwide. Makhana is not only light and crispy in taste but also rich in nutrients, making it an excellent healthy snack option.
Let’s explore the detailed nutritional content of 100 grams of makhana and understand its health benefits.
Nutritional Value of Makhana (Per 100 Grams):
| Nutrient | Amount (Per 100 Grams) |
|---|---|
| Energy | 347 kcal |
| Protein | 9.7 g |
| Carbohydrates | 76.9 g |
| Dietary Fiber | 14.5 g |
| Fat | 0.1 g |
| Calcium | 60 mg |
| Iron | 1.4 mg |
| Magnesium | 67 mg |
| Phosphorus | 200 mg |
| Potassium | 500 mg |
| Sodium | 5 mg |
| Zinc | 1.1 mg |
Key Nutrients in Makhana and Their Benefits
1. Energy – 347 kcal
Makhana is an excellent source of energy, helping you stay active for longer periods. It is ideal for people on a weight-loss diet as it provides satiety with fewer calories.
2. Protein – 9.7 g
The protein content in makhana supports muscle growth and repair. It’s an excellent source of protein for vegetarians, helping strengthen body tissues.
3. Carbohydrates – 76.9 g
The complex carbohydrates in makhana provide sustained energy, stabilize blood sugar levels, and keep you energized throughout the day.
4. Dietary Fiber – 14.5 g
Fiber is highly beneficial for the digestive system. Makhana’s high fiber content helps relieve constipation, improves digestion, and aids in weight management.
5. Fat – 0.1 g
Makhana contains very low fat, making it heart-healthy. It helps control cholesterol levels and reduces the risk of weight gain.
6. Calcium – 60 mg
Calcium is essential for strong bones and teeth. The calcium in makhana strengthens bones and reduces the risk of osteoporosis.
7. Iron – 1.4 mg
Iron is necessary for hemoglobin production, which helps transport oxygen throughout the body. Makhana is a good source of iron, reducing the risk of anemia.
8. Magnesium – 67 mg
Magnesium regulates muscle and nerve functions, maintains a steady heartbeat, and supports bone health.
9. Phosphorus – 200 mg
Phosphorus is crucial for energy production, bone health, and cellular repair. Makhana provides a significant amount of phosphorus.
10. Potassium – 500 mg
Potassium helps control blood pressure, supports proper muscle contractions, and is essential for heart health. It also balances the negative effects of sodium.
11. Sodium – 5 mg
Makhana has very low sodium content, making it safe for people with high blood pressure. It reduces the risk of heart diseases.
12. Zinc – 1.1 mg
Zinc strengthens the immune system, aids in wound healing, and is important for healthy skin.
Health Benefits of Consuming Makhana:
- Aids in weight loss
- Supports heart health
- Strengthens the digestive system
- Safe for diabetic individuals
- Beneficial for skin and hair health
- Reduces stress and fatigue
Conclusion:
Makhana is a complete nutritional package that helps improve overall health. It’s not just delicious but also packed with essential nutrients. Regular consumption of makhana provides energy, promotes good health, and boosts immunity.
Stay healthy, eat makhana, and enjoy a fit and active life!
