Nutritional Facts of Masala Makhana Recipe, Healthy Lotus Seed Snack, Calories in Masala Makhana Recipe, Healthy Lotus Seed Snack

by Tarla Dalal
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How many calories does one cup Masala Makhana Recipe have?

One cup Masala Makhana Recipe gives 128 calories. Out of which carbohydrates comprise 64 calories, proteins account for 15 calories and remaining calories come from fat which is 49 calories.  One cup Masala Makhana Recipe provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See masala makhana recipespicy masala makhana | healthy makhana | masala phool makhana | roasted makhana in 10 minutes |

masala makhana is a tasty Indian snack to lure the health conscious. Learn how to make roasted makhana in 10 minutes.

Healthy makhana is a delicious jar snack that you can have at snack time or even pack in the kids’ snack box or take to office to munch when you are hungry and share with friends. 

To make masala makhana, heat a deep non-stick pan, add the makhanas and dry roast them on a medium flame for 4 to 5 minutes. Transfer the makhanas in the deep bowl and keep aside. Put the oil in the same pan, add red chilli powder, cumin seeds powder, chaat masala and salt and mix well. Switch on the flame, add the roasted makhanas, mix well and sauté it on a medium flame for 2 to 3 minutes. Serve immediately or cool it completely and store it in an airtight container. Use as required. 

Let's take a few minutes to jazz up spicy masala makhana, so that a healthy snack becomes super tasty too! Here the crispy roasted lotus seeds are given a chatpata touch by adding some peppy spice powders including chaat masala.

Being roasted in 1 tbsp of oil, they are a nourishing snack with 128 calories and 3.8 g of protein. Roasted makhana in 10 minutes are crunchy, tasty along with a nourishing touch by way of potassium, phosphorus and calcium.  

Heart patients can benefit from the magnesium and folate count of masala makhana. Being roasted in olive oil, it is a source of MUFA (mono unsaturated fatty acids) which helps prevent inflammation in the arteries and thus protects the heart. 


Diabetics are suggested to opt for ½ serving while keeping a check on their daily carb count. Those aiming to eat healthy as well kids on a weight loss diet can reach out for masala phool makhana as compared to crunchy fried fat laden snacks. Gluten sensitive people can also enjoy this snack. Pregnant women can try this dry snack to keep nausea at bay.

Tips for masala makhana. 1. Remember to stir continuously at step 1 for uniform roasting and to get the perfect crunchiness. 2. When you put the oil in the pan, ensure the flame is off. Add spices and mix well and immediately mix them and add roasted makhana and switch on the flame. This is to prevent the masalas from burning. 3. Remember to cool completely before serving or storing to enjoy its perfect crunchiness again. 

Is Masala Makhana Recipe healthy?

This is a healthy and tasty jar snack that you can have with tea, or even pack in the kids’ snack box or take to office to munch when you are hungry. 

You can also try other recipes with lotus seeds like Khoya Makhana or Roasted Makhana .

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

Let's understand the Ingredients.

What's good.

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

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

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

Can pregnant women have Masala makhana?

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

Masala Makhana Recipe is high in

1. Phosphorous Phosphorous works closely with calcium to build bones. 

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 128 calories that come from Masala Makhana Recipe?

Walking (6 kmph) = 38 mins

Running (11 kmph) = 13 mins

Cycling (30 kmph) = 17 mins  


Swimming (2 kmph) = 22 mins

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

Value per cup% Daily Values
Energy128 cal6%
Protein3.8 g7%
Carbohydrates16.1 g5%
Fiber0 g0%
Fat5.5 g8%
Cholesterol0 mg0%
Vitamin A48.8 mcg1%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C0 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)26 mcg13%
Calcium40.8 mg7%
Iron0.9 mg4%
Magnesium52.5 mg15%
Phosphorus156.5 mg26%
Sodium1.2 mg0%
Potassium342 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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