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Roasted Fox Nuts (Lotus Seeds) Calories
A crunchy, low-fat roasted lotus-seed snack containing protein and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Roasted Fox Nuts (Lotus Seeds) (15 g) has 52 calories. That works out to 347 calories per 100 g. It contains 11.5 g of carbs, 1.5 g of protein, 0 g of fat and 2.2 g of fiber. Its 0 mg of Copper covers 5% of the Daily Value. Its glycemic index is 35 (medium), so it raises blood sugar at a moderate pace.
Roasted Fox Nuts (Lotus Seeds) Nutrition Facts
Selected: 1 cup (medium) · 15 g
52
KCAL / 15G
Carbs
11.5g
· 4% DV
Protein
1.5g
· 3% DV
Fat
0g
· 0% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 12% · Fat 0%
Roasted Fox Nuts (Lotus Seeds) nutrition facts table · 1 cup (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.75 mg | 0% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 2.2 g | 8% |
| Protein | 1.5 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Roasted Fox Nuts (Lotus Seeds)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 15 g | 52 kcal |
| 1 teaspoon (small) | 2 g | 7 kcal |
| 1 tablespoon (small) | 5 g | 17 kcal |
| 1 serving (medium) | 25 g | 87 kcal |
| 1 cup (large) | 30 g | 104 kcal |
| 1 serving (large) | 40 g | 139 kcal |
| 1 bottle (large) | 50 g | 174 kcal |
| 100 g | 100 g | 347 kcal |
| 1 pack (whole) | 100 g | 347 kcal |
Calculated from 347 calories per 100 g.
Frequently Asked Questions About Roasted Fox Nuts (Lotus Seeds)
What are roasted fox nuts (lotus seeds)?
Roasted fox nuts are crunchy seeds from the Euryale ferox plant, commonly called makhana. Despite the name “lotus seeds,” they are generally not seeds from the true lotus plant; they are a popular snack in India.
Are roasted fox nuts the same as lotus seeds?
No. Makhana, or fox nuts, come from Euryale ferox, while true lotus seeds come from Nelumbo nucifera. Product names sometimes use “lotus seeds” loosely, so the two foods can be confused.
How do you roast fox nuts at home?
Roast fox nuts in a dry pan over low heat, stirring frequently until they feel crisp. Add any oil and seasonings after roasting so the spices do not burn; let the seeds cool before storing them.
What do roasted fox nuts taste like?
Roasted fox nuts have a mild, slightly nutty flavor and a light, airy crunch. Their taste is subtle, so they take well to savory seasonings such as chili, cumin, black pepper, or masala.
How can you season roasted fox nuts?
Toss roasted fox nuts with spices such as chili powder, cumin, black pepper, or garam masala. A little oil helps the seasoning stick, but add it sparingly and after roasting to keep the seeds from becoming greasy or the spices from scorching.
Are roasted fox nuts good for weight loss?
Roasted fox nuts can replace richer snack foods, and their fiber may help with fullness. They are not a weight-loss food on their own: large portions and added oil, sugar, or rich coatings can make them a less light snack.
Can people with diabetes eat roasted fox nuts?
People with diabetes can include roasted fox nuts if they account for their carbohydrate intake; the fiber does not make the carbohydrates disappear. Portion size and what they are eaten with matter, so follow an individualized meal plan from a clinician or dietitian.
How should you store roasted fox nuts so they stay crunchy?
Store roasted fox nuts in an airtight container in a cool, dry place after they have cooled completely. Moisture makes them lose their crisp texture, so avoid leaving the container open or packing the seeds while warm.
Are roasted fox nuts safe during pregnancy?
Roasted fox nuts are generally an ordinary food snack during pregnancy when prepared and stored cleanly. If you have a specific allergy, medical condition, or dietary restriction, ask your healthcare professional whether they fit your needs.
Can roasted fox nuts replace popcorn?
Roasted fox nuts can be eaten as an alternative crunchy snack, but they are not popcorn: they are seeds, not popped corn kernels. Their lighter, porous crunch and mild flavor make them work well with many of the same savory seasonings.
Roasted Fox Nuts (Lotus Seeds) Vitamins & Minerals
Vitamins
B1
0.03mg · 3% DV
B2
0.02mg · 2% DV
Folate
4.95µg · 1% DV
B6
0.02mg · 1% DV
Minerals
Copper
0.05mg · 6% DV
Phosphorus
30mg · 4% DV
Manganese
0.08mg · 3% DV
Magnesium
10mg · 2% DV
Potassium ⭐
75mg · 2% DV
Sodium
0.75mg · 0% DV
Roasted Fox Nuts (Lotus Seeds) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Fox Nuts (Lotus Seeds)
To burn the 52 calories in 1 cup (medium) (15 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Roasted Fox Nuts (Lotus Seeds)?
Roasted fox nuts (lotus seeds), often called makhana, are made by heating and puffing the seeds of an aquatic plant native to South Asia. They turn light and crisp, with a mild flavour that takes well to seasoning.
In India, they’re commonly eaten as a snack, often roasted with spices; elsewhere, they work well by the handful or alongside tea. Their nutritional profile is notably low in fat, with fibre and some protein. For a more filling snack, pair them with yoghurt or a small portion of nuts, or season them with spices rather than adding much oil.
How Nutritious Is Roasted Fox Nuts (Lotus Seeds)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Roasted Fox Nuts (Lotus Seeds) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Roasted Fox Nuts (Lotus Seeds) Contain Allergens?
No known major allergens
Which Diets Is Roasted Fox Nuts (Lotus Seeds) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Roasted Fox Nuts (Lotus Seeds) Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.