🥜 Makhana vs Peanuts: Which Snack Supports Weight Loss Better?

Snacking often gets blamed for extra kilos, but when done wisely, it can help manage hunger, prevent overeating, and provide essential nutrients. In Indian households, makhana and peanuts are among the most common options — both affordable, easy to prepare, and widely seen as healthy. Yet, when it comes to weight loss, many wonder which one is the better pick.

Makhana: Light and Easy to Digest Makhana is frequently recommended during fasting or weight-loss diets because it is low in calories and fat. A bowl of roasted makhana feels filling without adding too many calories. It is gentle on the stomach, provides quick energy through carbohydrates, and contains small amounts of protein. However, since it is low in protein and healthy fats, makhana may not keep you full for long.

Peanuts: Protein-Rich but Calorie-Dense Peanuts, on the other hand, are packed with protein, healthy fats, and fibre, making them highly satisfying. Even a small portion can curb hunger for hours, which is useful for those prone to frequent snacking. The downside is that peanuts are calorie-dense, and overeating them can quickly increase daily calorie intake. Portion control is key. Interestingly, research shows that peanuts can still support weight loss when eaten in moderation, as they help reduce overall hunger.

Nutritional Snapshot

• Makhana: ~100 calories, ~3 g protein, ~0.5 g fat

• Peanuts: ~170 calories, ~7 g protein, ~14 g fat

This comparison shows makhana is lighter, while peanuts provide more protein and satiety.

Which Works Better for Weight Loss? The answer depends on your needs. If you want a low-calorie, frequent snack, makhana is the safer choice. If you want something filling that controls hunger for longer, peanuts are more effective — provided you stick to small portions. For best results, roast both without oil and avoid salted or sugar-coated versions. Combining makhana with a protein source or eating peanuts mindfully can make both snacks part of a healthy weight-loss plan.