Makhana vs Popcorn: Calorie, Protein and Taste Comparison

Introduction

You are feeling hungry. The current time is 4 PM. You are left with two choices: a plate of roasted makhana and a packet of popcorn. What do you choose between these two?

As an Indian who loves his/her health, it is expected that you will go for makhana without giving any second thoughts. However, is it really the correct choice? The answer is not that simple. Let’s explore the pros and cons of eating makhana or popcorn through this comparison between makhana vs popcorn.

What is Makhana? 

Also called fox nuts or lotus seeds, the makhanas are derived from the Euryale ferox species which is mostly cultivated in the wetlands of Bihar and East India. Makhanas have been a part of Indian kitchens and Ayurveda since ages past, usually taken as a fasting food and used in offerings for worship.

Makhana has now found its place as one of the new superfoods of modern times. Not only are they naturally free of gluten, but they contain negligible amounts of fats as well. They have a mild nutty taste that combines well with any sweet and savory spices used with it.

What is Popcorn?

Popcorn refers to a particular strain of dried maize kernels (Zea mays everta) that swell and puff up when exposed to heat energy. Popcorn happens to be among the most commonly eaten snacks across the globe, with its roots dating back several thousand years ago to the native inhabitants of the Americas.

However, the truth is that while air-popped popcorn with salt is indeed nutritious, popcorn on sale tends to contain butter, artificial flavoring agents, and an excessive amount of sodium content, which eliminates all the health benefits it might have had before.

Also read: Makhana vs Popcorn: Which is healthier? 

Nutritional Comparison at a Glance

Calorie Comparison: Who Wins?

While 100g of makhana boasts 347 kcal, air-popped popcorn offers anywhere between 380 kcal to 387 kcal per 100g, making makhana a winner as far as calorie intake is concerned.

Here's how portion size alters everything. Since popcorn puffs up to an enormous airy size, a single cup of popped air-popcorn amounts to merely 30kcal, whereas a cup of makhana weighs around 100kcal.

Therefore, you'll be able to consume triple the volume of popcorn using up the same amount of calories that it takes to fill the stomach of someone who munches on makhana. That's a tremendous asset when it comes to satiety within a caloric limit.

Therefore, if you need to consume plenty of food on a fat-loss diet, go for popcorns. On the other hand, for a more dense, nutritious food that doesn't involve larger portions, stick with makhana.

What is the true villain, then? Neither. Toppings. If you indulge in butter-drenched theatre-style popcorn, you might end up consuming around 500kcal worth of popcorn per 100g. Similarly, any flavoured makhana stuffed with oil, cheese, and various seasonings should be avoided at all costs.

Protein Face-Off: Which Builds You Better?

However, protein is where both snacks score their highest points; yet the margin is small. Makhana contains 9 to 10 grams of protein per 100 grams, while air-popped popcorn offers 11 to 13 grams.

On one hand, when comparing the protein contents, it seems like popcorn wins this round. On the other hand, makhana offers protein that does not come with excessive fat. Indeed, the difference in total macronutrient contents might make some people choose makhana because, as clinical nutritionist Nmami Agarwal puts it, "makhana is better for protein and satiety, while popcorn is better for volume eating and its fibre content."

Speaking from the snacking perspective, a single 30-gram serving of roasted makhana contains 3 grams of protein with about 100 calories, making for an effective combination. If someone is interested in maximizing protein consumption during their snack time without the need to consume an additional meal, then makhana with nuts or protein dips will provide a nice alternative.

Taste and Texture: The Flavour Battle

This is where your personal taste buds call the shots.

The Makhana is earthy in flavor with a subtle nuttiness. Upon being dry roasted, the product acquires a delicate crunch that is hard to stop. The Makhana takes seasoning very well and hence serves as a great canvas to experiment. The popular Indian variants include:

• Ghee and rock salt

• Chaat masala makhana

• Cheese and herb-flavored

• Jaggery caramelised makhana

As for the popcorn, the flavor profile is a stronger one and carries the taste of corn and is crispy and crunchy in its hollow structure. Its volume makes it aromatic and filling. The flavor options are:

• Butter and sea salt (classic)

• Kettle or caramel corn

• Cheese and jalapeno

• Masala popcorn

When it comes to the amount of satisfaction from snacking per bite, it would seem that the Makhana is much healthier and not as heavy as popcorn. Popcorn is rather theatrical in nature and is best suited for movie time snacks or parties. However, when choosing snacks for workdays or evenings spent at home, it is usually the Makhana.

Health Benefits of Makhana

Besides calories and protein, there are several functional health benefits provided by makhana, which popcorn lacks completely:

• Bone health: Makhana is considered an excellent plant source of calcium when compared with other Indian snacks and provides 50 to 60mg of calcium per 100g serving, thus being beneficial to women, elderly people, and individuals who do not have much dairy products in their diet.

• Blood glucose regulation: Due to its low glycemic index, makhana is digested slowly and provides a steady increase in glucose level, therefore, helping patients with diabetes.

• Digestibility: It is easily digested by stomach, besides being one of the few recommended snacks for irritable bowel syndrome or acidity sufferers.

• Cardiovascular benefit: Makhana does not contain any saturated fat (0.1g per 100g) and, therefore, positively influences the cardiovascular system without promoting cholesterol formation.

Health benefits of Popcorn

Air-popped popcorn has plenty of benefits:

• Fibre-filled: Popcorn contains up to 13-15 grams of fibre per 100 grams, which ensures better digestion, a balanced microbiome, and makes you feel full longer.

• Whole grain goodness: Popcorn is one hundred percent whole grains that have not been stripped of their bran, germ, and endosperm, thus containing many B vitamins and trace minerals.

• Polyphenolic antioxidants: Polyphenols abound in popcorn, especially when it comes to popcorn's hulls, and contribute to decreased inflammation and heart health.

• Iron-packed: With 2.7 to 3 milligrams of iron per 100 grams, popcorn contributes to increased red blood cells formation and more energy.

The thing about popcorn is that preparation may vary greatly – and it makes a huge difference whether you eat your home air-popped popcorn or movie-theater popcorn full of additives.

When to Choose Makhana vs Popcorn?

The Healthy Master Advantage: Smarter Snacking

And if you are ready to take the next step to enhance your snack experience, there is no need for you to give up either good taste or your health. All products available at Healthy Master are made with only Indian ingredients, low levels of processing, and no artificial flavors, meaning that you can enjoy everything as it should be.

Craving some crunch without making any sacrifice? Then check out all varieties of Healthy Master healthy snacks, including both baked and air-crisped options such as millet chips and fox nuts, as well as multi-grain crackers that offer nothing but nutritious bites.

Whether you want to stock up your office desk, prepare a snack box for the school, or find a suitable treat to eat while watching movies, feel free to check out Healthy Master's snack lineup.

Final Verdict

Makhana and popcorn are undoubtedly nutritious snacks but should be taken in the correct manner. Makhana stands out because of its high fat, calcium, glycemic index compatibility, and nutritive profile. Thus, it is a more nutritious choice for health-conscious Indians. Air-popped and unprocessed popcorn becomes an ideal option for bulk consumption due to high fiber and whole grains.

A prudent choice would be to keep both of these in the kitchen cupboard and consume the one depending on your need of the moment. Remember only to choose their least processed options as any oil-drenched and flavored packaged version of them defeats the purpose.

Frequently Asked Questions

1. Is makhana a healthier option for weight loss compared to popcorn?

Makhana is a more nutritious food with lower amounts of fat, whereas air-popped popcorn is more beneficial because it provides more volume with fewer calories in every cup. In moderation and without any fats or sugars, both foods can be great for weight loss purposes.

2. Does makhana have more protein than popcorn?

Air-popped popcorn contains more proteins, as their content ranges from 11 to 13g in 100g. For its part, makhana only has 9 to 10g of protein in every 100g of the product.

3. Can people with diabetes have makhana?

Yes. The product is characterized by its low glycemic index; thus, people suffering from diabetes can consume it between their meals in reasonable portions.

4. Is flavored makhana healthy?

Not always. Flavored makhana products may include additional oils, salt, and flavoring, which makes them unhealthy. It is better to choose plain or minimally seasoned variants of the product.

5. How many grams of makhana can I eat a day?

A reasonable amount of roasted makhana per day ranges from 30 to 40g (one to one and a half cups).