{
  "type": "article",
  "title": "Makhana Decoded: Why a Handful of Fox Nuts Packs Protein, Calcium and Fibre — Full 100g Nutrition Breakdown",
  "summary": "Roasted makhana is a light yet powerful snack loaded with protein, fibre, calcium and minerals. Here is exactly what 100 grams of fox nuts gives your body and why it is hailed as a superfood.",
  "content": "If the evening urge to reach for chips or namkeen keeps tripping you up, makhana might be the easiest fix for that habit. These small white lotus seeds may look unremarkable, but they carry nearly every nutrient the body needs. Roasted makhana fills you up in a light, fuss-free way, plugs nutritional gaps, and chases off fatigue by handing the body a steady dose of energy.\n\nWhat makes them stand out is the payoff for so little: even a single cup of dry lotus seeds delivers a solid amount of protein, potassium and phosphorus. The generous fibre and antioxidants inside make makhana a favourite snack for anyone trying to lose weight, which is exactly why people chasing a healthier lifestyle are increasingly folding it into their daily diet.\n\nWhat 100 Grams of Makhana Actually Gives You\nAccording to dietitian Swati Singh, eating roughly 100 grams of makhana hands your body a long list of essentials at once. That serving provides:\n\n• Protein: 9.7g\n• Carbohydrate: 76.9g\n• Fibre: 14.5g\n• Calcium: 60 mg\n• Magnesium: 67 mg\n• Potassium: 500 mg\n• Phosphorus: 188 mg\n• Calories: 347-356\n\nIn other words, one simple snack delivers the key nutrients along with a heap of minerals in a single go.\n\nWhy Makhana Earns the Superfood Tag\n\nA Nutrient Store With Almost No Fat\nMakhana's biggest strength is that it carries virtually no fat while staying high in carbohydrate. That balance is what turns it into such a smart snack. Eat a bowl and your stomach doesn't feel heavy; instead the body feels light and gets a full charge of energy.\n\nRich in Protein and Calcium\nMakhana supplies a healthy dose of protein and calcium, both of which help keep bones strong. On top of that, it contains an essential amino acid called lysine, which plays a real role in repairing and recovering tired or worn muscles.\n\nKeeps Metabolism in Check\nEating makhana can meaningfully reduce signs of inflammation in the body and guard against other metabolic troubles. The kaempferol and flavonoid compounds it contains help bring down inflammation and fight oxidative stress.\n\nSteadier Blood Sugar\nMakhana is considered especially useful for people with diabetes. It breaks sugar down slowly, so energy stays stable and blood sugar doesn't spike sharply. Beyond that, it strengthens the heart and bones, improves how muscles function, and even helps you sleep better.\n\nWhat this means for you\n• For your health: Swapping evening chips or namkeen for a handful of roasted makhana gives you protein, fibre and minerals with almost no fat, which helps keep weight in check.\n• For people with diabetes: Makhana releases sugar slowly, making it a safe, filling snack for diabetics — but consult your doctor before making any change to your diet.",
  "url": "https://trendkia.com/en/health/makhana-mutthibhara-sapheda-danon-men-chhipa-hai-sehata-ka-khazana-janen-100-gra-896",
  "category": "Health",
  "publishedAt": "2026-06-15",
  "tags": [
    "Makhana",
    "Makhana benefits",
    "superfood",
    "Makhana nutrition",
    "diabetes diet",
    "weight loss",
    "healthy snack",
    "protein and calcium"
  ],
  "language": "en",
  "site": "TrendKia"
}