Per 100g, raw makhana carries roughly 60mg calcium, 1.4–1.9mg iron, 210–221mg magnesium, around 367mg phosphorus and 350–500mg potassium — a genuinely useful mineral profile for a snack-sized food, magnesium especially. We've already published makhana's calorie, protein and carb numbers in our nutrition facts breakdown; this piece goes further, into the minerals, the antioxidant compounds, and — importantly — a mix-up that affects a surprising amount of what's published online about "makhana nutrition."
First, a correction most sites skip
Makhana comes from Euryale ferox. True lotus seed comes from Nelumbo nucifera — a different plant, different genus, different nutrition numbers. The two get confused constantly in English-language content, partly because "lotus seed" is sometimes used as a loose nickname for makhana, and partly because Nelumbo nucifera has a well-documented USDA entry that's easy to find and cite — whether or not it's actually describing the seed being sold. We've seen "makhana nutrition" articles that are, on inspection, just that USDA lotus seed data relabelled. Every number in this article is sourced specifically for makhana, not borrowed from the other plant.
The full mineral table
Per 100g of raw, unroasted makhana:
| Calcium | ~60 mg |
| Iron | 1.4–1.9 mg |
| Magnesium | 210–221 mg |
| Phosphorus | ~367 mg |
| Potassium | 350–500 mg |
| Sodium | ~1 mg (raw, unsalted) |
The ranges reflect genuine variation between published Indian nutrition sources, not sloppiness — we'd rather show you the honest spread than pretend there's one universally agreed figure. Sodium climbs considerably once a seed is roasted and salted: our own Classic Roasted flavour comes to 210mg per 100g, all from added seasoning, not the seed itself. Magnesium is the number worth paying attention to here — 210mg+ per 100g is a meaningfully high figure for any snack food, roughly half an adult's typical daily target from a single 100g reference amount (though a realistic handful-sized serving of 25–30g delivers a smaller, still worthwhile fraction).
What popping does to those minerals
This is the part most nutrition articles about makhana miss entirely. Published research measuring makhana before and after popping found that the process significantly reduces phytic acid — an antinutrient naturally present in many seeds and grains that binds to minerals like iron, zinc and calcium and limits how much of them your body can actually absorb. One study found phytic acid dropping from roughly 281mg to 168mg per 100g through popping. In plain terms: popped makhana isn't just easier to eat than the raw seed, its minerals are also somewhat more bioavailable — the opposite of the usual "processing destroys nutrients" assumption. The same research found total sugars and available carbohydrate content rise noticeably after popping too, alongside a drop in certain plant polyphenols (catechin, gallic acid) — a genuine trade-off, not a one-sided win, which is why we're reporting both sides rather than just the flattering half.
Antioxidant and plant compounds
Beyond vitamins and minerals, makhana contains measurable amounts of plant antioxidant compounds, including gallic acid and catechin (both present in the low single-digit milligrams per 100g in raw seed, per published phytochemical analysis), along with other reported compounds like kaempferol and beta-sitosterol. These contribute to the seed's antioxidant activity, which has been measured directly in lab assays — again, this is a genuine, if modest, contribution, not a marketing claim standing in for evidence.
What we're not claiming
Two things worth being upfront about. First, comprehensive vitamin data (B-vitamins, folate and similar) specifically verified for makhana — as opposed to the frequently-confused lotus seed — is less consistently published across sources than the mineral data above, so rather than quote a precise figure we're not fully confident in, we're simply not printing one here; we'd rather say "we don't have a solid number for this yet" than invent false precision. Second, makhana's oxalate content is mentioned in some sources but we haven't found a reliably sourced per-100g figure worth repeating — if oxalate intake matters for your specific health situation, that's a conversation for your doctor, not an unverified number on a snack company's blog.
What this means at a realistic serving size
Every number above is per 100g, and almost nobody eats 100g of makhana in one sitting. A realistic handful is closer to 25–30g, which scales all of the above down proportionally — still a meaningful contribution to daily magnesium and potassium intake from a snack, just not the headline 100g figure. For the full calorie, protein, carb and fibre picture at the same serving sizes, see our nutrition facts breakdown, and for the general health-benefits picture, our nutrition & benefits page.
Frequently asked questions
What's the mineral content of makhana per 100g? Raw makhana carries roughly 60mg calcium, 1.4-1.9mg iron, 210-221mg magnesium, around 367mg phosphorus and 350-500mg potassium per 100g, based on Indian nutrition data for the actual makhana seed (Euryale ferox). Magnesium is the standout figure — a genuinely useful contribution toward a day's intake from a snack-sized food.
Why do different websites list wildly different makhana nutrition numbers? Because a lot of published "makhana nutrition" data is actually for a different plant. Makhana comes from Euryale ferox; true lotus seed comes from Nelumbo nucifera. Some sources quote USDA lotus seed figures under a makhana label, which produces numbers that don't match Indian data for the actual seed. We source ours specifically for makhana, not the other plant.
Does roasting or popping destroy makhana's nutrients? Not in a way that makes it worse overall — if anything, the opposite for minerals. Published research found that popping makhana significantly reduces phytic acid, an antinutrient that binds minerals and limits how much your body can absorb, meaning popped makhana can make its existing minerals more bioavailable, not less.
Does makhana contain oxalates? It's a food with reported oxalate content, but we haven't found a reliably sourced per-100g figure we're confident quoting. If you're managing a condition where oxalate intake matters (like certain kidney stone types), that's worth a direct conversation with your doctor rather than relying on an unverified number from any snack blog, including this one.
Is makhana a good source of antioxidants? It contains measurable amounts of plant antioxidant compounds — including gallic acid and catechin — alongside other phytochemicals reported in nutrition research on the seed. It's a genuine contributor, not just a protein-and-fibre snack, though it isn't a substitute for a varied diet of fruits and vegetables either.
About Makhana Box
We'd rather publish a number we've checked than one that's merely easy to find. If you want the full macro breakdown alongside this mineral data, our nutrition & benefits page and flavour pages have complete, per-flavour tables. Reach us anytime:
- Phone: +91 91559 97784
- Email: sales@makhanabox.com
This article is for general information and is not medical or nutritional advice. If you have a health condition, please consult a qualified professional.