Snacking is (mostly) non-negotiable. Whether it’s the 4 pm hunger
pangs or a movie-time munch session, we all reach out for something
light yet tasty. That’s where the idea of healthy snacking comes in –
because chips and dips only win on taste, not nutrition.
Two favourites that often make the cut are makhanas (fox nuts) and peanuts (groundnuts).
A handful of either is a go-to in healthy snacking conversations. Some
like them roasted, others swear by salted or spiced-up versions.
Versatile, bite-sized, and flavour-packed – they check the health box
while doubling up as perfect party munchies.
But here’s the real dilemma: which is actually healthier—makhanas or peanuts – especially if weight loss is the goal? We’ll leave it to the experts to decode that one.
Nutrition face-off
Fox nuts are light on the stomach yet rich in fibre, which helps keep you full for longer. They provide dietary fibre, plant-based protein, potassium, and antioxidants – all of which aid in controlling blood sugar and improving digestion.
Peanuts, on the other hand, pack more calories but are nutrient-rich.
They offer higher protein, vitamin E, B vitamins, magnesium, and
heart-friendly fats such as MUFA (monounsaturated fatty acids) and PUFA
(polyunsaturated fatty acids). They also contain antioxidants like
resveratrol, which protect against oxidative stress.
In terms of
carbohydrates, 100 grams of fox nuts have 75–80 grams, but these are
low-glycaemic index carbs. Groundnuts have 18–38 grams of carbohydrates.
The protein content in fox nuts is 9.7–11.2 grams, while peanuts
provide 20–25 grams.
Makhanas also make a safe evening snack to
prevent overeating later. Peanuts work well for people with higher
energy needs, active lifestyles, fitness enthusiasts, or those focusing
on heart and metabolism.
However, people with kidney issues should avoid peanuts because of their potassium content.
The weight loss angle
When
it comes to weight loss, calorie count matters. Low-calorie foods are
better suited for weight management, giving makhanas an advantage.
“Dry-roasted
makhanas are very low in fat and calories, and their fibre helps with
satiety. Even if a teaspoon of ghee is used in roasting, the calories
stay much lower than peanuts,” says Ipsita Chakravarti, HOD Dietetics,
CMRI Kolkata.
Makhanas have around 356 calories per 100 grams, very low fat (0.1 to
0.5 grams), and a good amount of other vitamins and minerals.
Peanuts
are healthy, but energy-dense – 100 grams give over 550 calories and 40
to 50 grams of fat per 100 grams. That makes portion control tricky on a
calorie-deficit diet. So, makhanas are usually the safer option for
weight management.
How to eat them right?
Experts believe that about 30 to 50 grams of each is a decent daily quantity to consume individually.
According
to Dr. Karthigai Selvi A, Head of Clinical Nutrition and Dietetics,
Gleneagles BGS Hospital, Kengeri, Bengaluru, combining the two is also a
good option to get the predominant nutrients from both.
“Combination
is always better so that you can get a good amount of protein and
fibre, which are important for weight loss. The ideal ratio is 75 per
cent fox nuts and 25 per cent groundnuts.”
But there’s a catch:
if you don’t drink enough water, the high fibre content can lead to
constipation, since fibre absorbs water as it passes through the
intestine.
Another factor to keep in mind is the cooking method. Fried or
oil-heavy preparations should be minimised. Roasting, mixing with
salads, or pairing with other cereals are healthier options.
“We
also need to consider overall fat consumption throughout the day. Even
if you eat the right amount of fox nuts and groundnuts, but also take in
large amounts of saturated fat and refined carbohydrates, it will not
aid weight loss,” Dr. Selvi explains.
Salty, spicy and ghee – still healthy?
Makhanas
and peanuts both come in spicy, salty, or ghee-roasted versions –
because who doesn’t like a little spice and everything nice?
But does flavouring cancel out the health benefits?
Simple roasting or light ghee-roasting can aid vitamin absorption,
thanks to butyric acid. Experts caution, however, against going
overboard with masala on peanuts. While mild seasoning is fine, too much
spice can cause acidity.
The best way to snack on peanuts? Dry
roasted. “Peanuts are most beneficial when dry roasted, as frying or
heavy salting raises fat and sodium levels, reducing their benefits.
Slight roasting enhances the nutritional value of both snacks, but
excessive seasoning can be detrimental,” notes Chakravarti.
Final nibble
Fox
nuts, with their fibre and low-calorie content, and peanuts, with their
protein and healthy fats, can both be consumed in moderation. But
relying on only makhanas or only peanuts will not lead to weight loss.
Instead of reaching for junk food, sugary snacks, or fatty foods, opting for makhanas or peanuts is a healthier choice.
“I
would suggest that there is no single food that provides all the
nutrients your body needs to function. A balanced diet is key – it
should include a wide range of foods like vegetables, whole grains, lean
proteins, and fruits, as these provide vitamins, minerals, and other
macronutrients. An active lifestyle and good sleep cycle, together, aid
weight loss,” Dr. Selvi concludes.
However, people with certain comorbidities should consult their doctors or medical professionals for a tailor-made diet.
This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
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Labels: fox nuts less calories, low fat, makhana/ fox nuts, minerals n vitamins, more fat, peanuts, peanuts more calories
