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Makhana Vs Peanut: Which is Better Snack for Weight Loss?

Makhana Vs Peanut: Which is Better Snack for Weight Loss?

When it comes to weight loss, snacking can be a double-edged sword. While mindless munching on high-calorie snacks can derail your weight loss efforts, choosing the right snacks can help keep you on track. Two popular snacking options that often come up in the weight loss conversation are makhana (fox nuts or lotus seeds) and peanuts. In this blog post, we'll explore the benefits of makhana vs peanut to determine which is the better snack for weight loss.

Nutrient Makhana (per 100g) Peanut (per 100g)
Calories 347 kcal 567 kcal
Total Fat 0.1 g 49.2 g
Saturated Fat 0.3 g 6.28 g
Protein 15 g 25.8 g
Magnesium 210 mg 168 mg
Potassium 1368 mg 705 mg
Calcium 163 mg 92 mg


Nutritional Comparison: Makhana Vs Peanut

To understand which snack is better for weight loss, let's take a closer look at the nutritional value of makhana and peanuts.


Calories play a crucial role in weight management. Makhana has a lower calorie count compared to peanuts. Per 100 grams, makhana contains 347 calories, while peanuts have 567 calories. If you're looking to reduce your calorie intake, makhana may be the better choice.

Total Fat

Both makhana and peanuts contain fat, but the amount and type of fat differ. Makhana is extremely low in total fat, with only 0.1 grams per 100 grams. On the other hand, peanuts are high in fat, with 49.2 grams per 100 grams. However, it's important to note that the majority of the fat in peanuts is healthy unsaturated fat.


Protein is essential for building and maintaining muscle mass, which can boost metabolism and aid in weight loss. Peanuts have a higher protein content compared to makhana. Per 100 grams, peanuts provide 25.8 grams of protein, while makhana offers 15 grams.

Also Read: Makhana vs Popcorn: Which is Healthier

Satiety and Portion Control

When it comes to weight loss, feeling full and satisfied is key to preventing overeating. Let's compare how makhana vs peanut fare in terms of satiety and portion control.


Both makhana and peanuts have properties that promote satiety. Makhana is high in fiber, which helps keep you feeling full for longer periods. Peanuts, on the other hand, contain a combination of protein, fiber, and healthy fats that can also contribute to satiety.

Portion Control

Portion control is crucial for successful weight loss. While peanuts are nutritious, their high calorie and fat content means that it's easy to overeat them, which can lead to weight gain. Makhana, being lower in calories and fat, may be easier to incorporate into a weight loss diet without exceeding calorie goals.

Additional Health Benefits

Beyond their role in weight loss, both makhana and peanuts offer additional health benefits that are worth considering.

Makhana (Fox Nuts or Lotus Seeds)

Makhana is rich in antioxidants, including kaempferol, which has anti-inflammatory and anti-aging properties. It is also a good source of magnesium, potassium, and calcium, which are essential for overall health and well-being.


Peanuts are a good source of heart-healthy monounsaturated fats, which can help lower LDL (bad) cholesterol levels. They also contain various vitamins and minerals, such as vitamin E, magnesium, and potassium, which contribute to overall health.

Versatility in Snacking

Both makhana and peanuts are versatile snacks that can be enjoyed in various ways.

Makhana Snack Ideas

Makhana can be dry roasted with spices for a savory snack, added to trail mixes, or used as a topping for yogurt or smoothie bowls. They can also be ground into a flour and used in baking recipes for a nutritious twist.

Peanut Snack Ideas

Peanuts can be eaten on their own as a snack, added to trail mixes, or used in various recipes such as peanut butter, energy bars, or savory dishes like kung pao chicken or pad thai.

buy roasted makhana

Frequently Asked Questions (FAQs)

Can I eat makhana daily for weight loss?

Yes, you can include makhana in your daily diet for weight loss. However, it's essential to consume them in moderation and be mindful of portion sizes. Aim for a serving size of around 30-40 grams per day.

Are peanuts fattening?

Peanuts are calorie-dense and high in fat, but they are not inherently fattening. When consumed in moderation as part of a balanced diet, peanuts can actually support weight loss due to their protein, fiber, and healthy fat content.

Can I eat roasted makhana or peanuts for weight loss?

Yes, you can eat roasted makhana or peanuts for weight loss. However, opt for dry roasted or air-popped versions without added oils or excessive salt to keep the calorie and sodium content in check.

How many peanuts should I eat per day for weight loss?

A serving size of peanuts for weight loss is typically around 28 grams (about 1 ounce or a small handful). Stick to one serving per day as part of a balanced diet to avoid overconsuming calories.


In the battle of makhana vs peanut for weight loss, both snacks have their merits. Makhana has a lower calorie and fat content, making it a good choice for those looking to reduce their calorie intake. However, peanuts offer a higher protein content, which can be beneficial for building and maintaining muscle mass.

Ultimately, the best snack for weight loss depends on your individual goals and preferences. Incorporating both makhana and peanuts into a balanced diet, in moderation, can provide a variety of nutrients and health benefits. The key is to be mindful of portion sizes and choose snacks that align with your weight loss plan.

When snacking on makhana or peanuts, opt for minimally processed versions without added sugars or excessive salt. Experiment with different recipes and flavor combinations to keep your snacks interesting and satisfying. Remember, successful weight loss is about making sustainable lifestyle changes, and choosing nutritious snacks like makhana and peanuts can be a tasty part of that journey.

Also Check: Best Makhana Brand Online in India

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