Per 100 g, Makhana has 347 kcal and Popcorn has 387 kcal. A typical serving of Makhana (1 katori, 20 g) has 69 kcal and 1.9 g protein, and a typical serving of Popcorn (1 bowl, 15 g) has 58 kcal and 1.9 g protein.
Better for weight loss
Makhana
Makhana has 347 kcal per 100 g against 387 kcal for Popcorn, so you get a bigger portion for the same calories.
More protein per calorie
Popcorn
Popcorn gives 3.3 g protein per 100 kcal against 2.8 g for Makhana (12.9 g vs 9.7 g per 100 g). Neither is a major protein source.
More fibre per calorie
Popcorn
Popcorn gives 3.7 g fibre per 100 kcal against 2.2 g for Makhana (14.5 g vs 7.6 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, Makhana is the lighter pick. For protein, Popcorn comes out ahead. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Makhana | Popcorn |
|---|---|---|
| Calories | 347 kcal | 387 kcal |
| Protein | 9.7 g | 12.9 g |
| Carbohydrates | 76.9 g | 77.8 g |
| Fat | 0.1 g | 4.5 g |
| Fibre | 7.6 g | 14.5 g |
| Sugar | 0.1 g | 0.9 g |
| Sodium | 20 mg | 8 mg |
| Calcium | 60 mg | 7 mg |
| Iron | 1.4 mg | 3.2 mg |
| Potassium | 500 mg | 329 mg |
| Vitamin C | 0 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Makhana, 1 katori (20 g)
69 kcal
1.9 g protein · 15.4 g carbs · 0 g fat · 1.5 g fibre
100 kcal = about 29 g
Full nutrition for Makhana →Popcorn, 1 bowl (15 g)
58 kcal
1.9 g protein · 11.7 g carbs · 0.7 g fat · 2.2 g fibre
100 kcal = about 26 g
Full nutrition for Popcorn →Popcorn has more: 387 kcal per 100 g against 347 kcal. A typical serving of Makhana (1 katori, 20 g) has 69 kcal and 1.9 g protein, and a typical serving of Popcorn (1 bowl, 15 g) has 58 kcal and 1.9 g protein.
Makhana. Makhana has 347 kcal per 100 g against 387 kcal for Popcorn, so you get a bigger portion for the same calories. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Popcorn gives 3.3 g protein per 100 kcal against 2.8 g for Makhana (12.9 g vs 9.7 g per 100 g). Neither is a major protein source.
About 29 g of Makhana or 26 g of Popcorn gives you 100 kcal.
Get an Indian diet plan with your exact portions of makhana, popcorn and everything else you eat, built around your goal by NASM-certified Coach Himanshu.