Almonds vs. Makhana Nutritional Comparison | Makhana Protein

In the pursuit of a healthier lifestyle, many individuals are exploring plant-based protein sources as alternatives to animal products. Among the rising stars in the world of plant-based nutrition is the humble makhana, also known as fox nuts or lotus seeds. Makhana, once a well-kept secret of Indian cuisine, is gaining international recognition for its impressive nutritional profile, particularly Makhana’s protein content.

In this comprehensive nutritional comparison, we delve into the protein-rich realm of makhana, pitting it against another popular plant-based protein source – almonds. While almonds have long been celebrated for their health benefits, makhana is emerging as a worthy contender, offering its unique set of advantages.

Unravelling the Significance of Each Element

Before we get into the exciting Almond vs. Makhana protein showdown, let’s take a closer look at the importance of each nutrient for our bodies.


  • Calories
    • Calories are the units of energy that drive our bodies. They are essential for everything we do, from simple activities to strenuous exercise.
    • Eating too few calories can make us tired and weak, while too many can lead to weight gain.
  • Total Fat
    • Dietary fat is important for absorbing fat-soluble vitamins, which are essential for overall health. Fat provides a concentrated energy source that your body can use for long-term activities.
    • However, it is important to watch and regulate your fat intake because too much of it can cause obesity and heart disease.
  • Saturated Fat
    • Saturated fats are found in many foods and can increase the amount of LDL (bad) cholesterol in your body, which can lead to heart disease.
    • Minimizing your intake of saturated fat is a key part of maintaining your cardiovascular health.
  • Protein
    • Protein is the building block of your body. It helps your body grow, repair, and function properly.
    • Many enzymes and hormones crucial for various bodily functions are made up of proteins. Examples include insulin for regulating blood sugar and digestive enzymes for breaking down food.
  • Magnesium
    • Magnesium is a vital mineral that is involved in many bodily functions, such as muscle and nerve functioning, blood glucose regulation, bone health, and more.
    • Its presence is essential for maintaining good heart rhythm and overall health.
  • Potassium
    • Potassium, an electrolyte, contributes to the regulation of muscle contractions, nerve signals, and heart rhythm.
    • It plays a vital role in maintaining fluid balance within the body and fosters overall muscle and nerve health.
  • Calcium
    • Calcium is mainly linked to strong bones and teeth, but it is also important for blood clotting and nerve signalling.
    • Making sure you get enough calcium is essential for long-term bone health.

Makhana Protein & Nutrition

Having unraveled the profound importance of each nutritional element in our earlier discussion, it’s time to turn our attention to the nutritional profiles of two popular snack contenders: Makhana and Almonds.

Makhana Protein - Almonds vs. Makhana Nutritional Comparison


  • Calories (332kcal): Makhana provides a moderate calorie content, making it an excellent choice for those aiming to manage their calorie intake.
  • Total Fat (2g): It is exceptionally low in total fat, ideal for those seeking a low-fat snack option.
  • Saturated Fat (0.3g): Makhana is remarkably low in saturated fat, reducing the risk of cardiovascular issues.
  • Makhana Protein (15g): Makhana boasts a substantial protein content, making it a suitable choice for individuals looking to increase their protein intake.
  • Magnesium (210mg): Abundant in magnesium, Makhana contributes to muscle and nerve function and overall well-being.
  • Potassium (1368mg): Its high potassium content helps regulate heart rhythm and maintain proper muscle and nerve function.
  • Calcium (163mg): Makhana aids in bone health with a significant calcium content.


  • Calories (579 kcal): Almonds are energy-dense, providing a substantial calorie count, making them a satisfying snack.
  • Total Fat (49.9g): They contain a notable amount of total fat, largely composed of heart-healthy monounsaturated fats, which are beneficial for overall health.
  • Saturated Fat (3.8g): Almonds have a relatively low saturated fat content, making them a heart-friendly choice compared to snacks high in saturated fats.
  • Protein (21.2g): Almonds are a protein powerhouse, offering a substantial amount of this essential nutrient, which is crucial for muscle maintenance and overall bodily function.
  • Magnesium (270mg): Almonds are a good source of magnesium, a mineral that plays a pivotal role in muscle and nerve function, as well as bone health.
  • Potassium (733mg): They provide a significant amount of potassium, which helps regulate muscle contractions and nerve signals, and supports heart health.
  • Calcium (269mg): Almonds contain a reasonable amount of calcium, contributing to bone health and other bodily functions. However, it’s worth noting that almonds may not be as high in calcium as dairy products.

In the intricate world of nutrition, the choice between Makhana and Almonds takes on added significance, as each option brings its own set of strengths and attributes to the table. In conclusion, Makhana excels as the choice for those prioritizing lower calorie and lower fat intake, while still delivering substantial protein and essential minerals, especially magnesium and potassium. Almonds, on the other hand, offer their unique benefits, notably higher protein content. The decision between these nutritious snacks should align with your specific dietary and health objectives, as both Makhana and almonds have their places in a balanced diet.


In the quest for a healthier, more satisfying snacking experience, the battle of Makhana versus Almonds brings us face-to-face with an intriguing nutritional showdown. As we’ve examined the numbers and dissected the significance of each nutrient, one resounding truth emerges: Makhana protein holds the key to a smart snacking choice.

Makhana emerges as the calorie-conscious choice, providing a moderate calorie content, making it an ideal option for those aiming to manage their calorie intake. It also impresses with its remarkably low saturated fat content, contributing to a reduced risk of cardiovascular concerns. Makhana offers a substantial protein content, positioning itself as an excellent choice for individuals seeking to boost their protein intake from diverse sources. It also takes the lead with its high potassium content, assisting in regulating heart rhythm and supporting muscle and nerve function.

While Almonds have their advantages, especially in terms of protein content, Makhana emerges as a strong complement for those who seek a health-conscious alternative. It’s a snack that not only delights the taste buds but also aligns with wellness goals.

So, the next time you reach for a snack, remember to check out our handpicked Makhana varieties Jumbo & Premium Makhana.

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