Makhana vs Peanuts
Honest comparison · July 2026
Peanuts are an affordable, protein-rich snack (25.8 g per 100 g) but come with significant fat (49.2 g) and calorie density (567 kcal). Makhana has less than 1 % of the fat and 60 % of the calories, with higher fibre and mineral content per calorie. For everyday low-fat snacking, makhana is the better choice.
Side-by-Side Comparison
Per 100 g unless noted
| Attribute | Makhana | Peanuts (Roasted) |
|---|---|---|
| Calories | 347 kcal | 567 kcal |
| Protein | 9.7 g | 25.8 g |
| Total Fat | 0.1 g | 49.2 g |
| Saturated Fat | 0.0 g | 6.8 g |
| Carbohydrates | 76.9 g | 16.1 g |
| Fibre | 7.6 g | 8.5 g |
| Calcium | 60 mg | 54 mg |
| Magnesium | 67 mg | 50 mg |
| Phosphorus | 150 mg | 115 mg |
| Processing Level | Dry-roasted | Dry-roasted / fried |
| Allergen Risk | Very low (seed, not nut) | High (legume allergen) |
| Price per 30 g serving | ~₹13 | ~₹4 |
Approximate values — verify against lab analysis before on-pack claims
Visual Comparison
Approximate values. Bars scaled to maximum value for each comparison group.
Detailed Analysis
Peanuts are the most consumed snack nut in India, prized for their high protein content (25.8 g per 100 g), affordability, and satisfying mouthfeel. They are technically legumes, not tree nuts, which means some tree-nut-allergic individuals can eat them — though peanut allergy is itself common and serious.
Makhana's advantage over peanuts is clearest in fat content: 0.1 g vs 49.2 g per 100 g. A single 50 g serving of roasted peanuts delivers nearly 25 g of fat, roughly 40 % of an adult's daily recommended intake. Makhana delivers essentially zero fat per serving. For anyone managing weight, cholesterol, or heart health, this difference is decisive.
Peanuts have two clear wins: protein (2.7× makhana's content) and price (roughly one-third the cost per serving). If your goal is maximum protein per rupee, peanuts are hard to beat. But for a daily snack that delivers crunch, nutrition, and minimal fat, makhana is the superior choice — especially since makhana's protein-to-fat ratio (97:1) is dramatically better than peanuts' (0.5:1).
An honest concession: roasted peanuts with salt are delicious, and their umami-savoury profile is more immediately addictive than makhana's mild nuttiness. For the consumer who finds plain makhana too subtle, Golden Deer's flavoured variants (Spicy Masala, Tangy Tomato, Creamy Cheese) close that taste gap while keeping the nutritional advantage.
The Bottom Line
Peanuts win on protein per gram and price. Makhana wins on fat content, calorie density, mineral density per calorie, and near-zero allergen risk. For daily low-fat snacking, makhana is the clear winner.