Makhana Nutritional Composition
Makhana, or fox nut, is valued for its rich nutritional composition that makes it a superior food choice among cereals and dry fruits. It is low in fat, moderate in protein, and high in carbohydrates, providing excellent energy while supporting a balanced diet:
| Nutritional Component | Quantity (100 gm) | Remarks |
|---|---|---|
| Fat (Low) | 0.1 gm | Ideal for low-fat diets |
| Carbohydrate (High) | 76.9 gm | Major source of energy |
| Proteins | 9.7 gm | Supports muscle repair and growth |
| Minerals | 0.5 gm | Contains calcium, iron, and phosphorus |
| Calorific Value (Raw Seeds) | 362 kcal | Comparable to staple foods like wheat and rice |
| Calorific Value (Puffed Seeds) | 328 kcal | Slightly reduced after roasting or popping |
Makhana’s nutritional value is close to staple foods such as wheat, rice, and other aquatic plants like Nelumbo (lotus) and Trapa (water chestnut). It is often considered a dry fruit (Panchmewa) and is nutritionally comparable with almonds, walnuts, cashews, and coconuts.
What makes makhana distinct is its high amino acid index, ranging between 89% and 93%, and a favourable arginine + lysine / proline ratio (4.74–7.6), which indicates a balanced protein profile suitable for human nutrition.
According to research by Jha V. et al. (1991), the Essential Amino Acid Index (EAAI) and Chemical Score (CS) of makhana are comparable to those of fish, highlighting its exceptional protein quality.
The EAAI values are:
- Raw makhana: 93%
- Popped makhana: 89%
These values are significantly higher than those found in:
- Rice – 83%
- Wheat – 65%
- Bengal gram – 81.5%
- Cow’s milk – 88.8%
These findings confirm that makhana is not only a traditional food but also a high-quality plant-based protein source, making it an excellent dietary choice for vegetarians, athletes, and health-conscious individuals.