Healthy snacking has become one of the hottest debates in today’s lifestyle conversations. From work breaks to midnight cravings, people are constantly looking for light but filling options that do not pile on calories. Two of the most popular choices are makhanas (fox nuts) and peanuts (groundnuts). Both are healthy in their own ways, but when it comes to weight loss, which one is truly better? Experts and dieticians have been weighing in, and the verdict is not as simple as it seems.
When it comes to calorie count, makhanas clearly take the lead. They are extremely light, with around 356 calories per 100 grams, and very low in fat. They also have a good amount of fibre, which keeps the stomach full for longer hours and helps control overeating. Many dieticians say that makhanas are one of the safest snacks for people trying to manage weight.
Ipsita Chakravarti, HOD of Dietetics at CMRI Kolkata, explains that dry-roasted makhanas are low in both fat and calories. Even if a small amount of ghee is used while roasting, the overall calorie count remains much lower than peanuts. This makes them a safer bet for those on a calorie-deficit diet.
Makhanas are also rich in antioxidants, potassium, and plant-based proteins. They aid digestion, regulate blood sugar, and are light on the stomach, making them a good choice for evening snacks.
But makhanas are not perfect. They are higher in carbohydrates compared to peanuts and can cause constipation if enough water is not consumed. So, while they are a great option for people focusing on weight control, they need to be eaten carefully and with hydration in mind.
Peanuts, on the other hand, are calorie-heavy but packed with nutrients. They provide almost double the protein content of makhanas—20 to 25 grams per 100 grams—making them ideal for people with active lifestyles, athletes, or fitness enthusiasts.
Peanuts also contain healthy fats such as MUFA (monounsaturated fatty acids) and PUFA (polyunsaturated fatty acids), which are beneficial for the heart. They also provide vitamins like E and B-complex, minerals such as magnesium, and antioxidants like resveratrol that protect against oxidative stress.
However, the downside is their high calorie and fat content. With over 550 calories and 40–50 grams of fat per 100 grams, portion control becomes a real challenge. It is easy to overeat peanuts, especially when they are salted or spiced, which cancels out many of their health benefits. Moreover, people with kidney issues should avoid them because of their potassium levels.
Experts suggest that the best way to eat peanuts is dry roasting them without heavy oil or masala. Simple seasoning or light roasting can actually enhance their nutritional value, but deep-fried or salted peanuts are definitely a no-go for those on a weight loss journey.
So, should you stick to makhanas and leave peanuts out of your diet completely? Not necessarily. Nutritionists argue that the smartest option is to combine both in moderation. Dr. Karthigai Selvi from Gleneagles BGS Hospital in Bengaluru suggests an ideal mix of 75% makhanas and 25% peanuts for daily snacking. This combination gives the body both fibre and protein—two key nutrients for weight management.
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Of course, snacks are just one part of the puzzle. Experts remind us that weight loss is not only about choosing between makhanas and peanuts but about maintaining a balanced diet, proper hydration, regular exercise, and good sleep. Eating roasted makhanas or peanuts will not help if the rest of the diet is full of fried foods, refined carbs, and sugary snacks.
Both foods have their place in a healthy lifestyle. Makhanas are better if your primary goal is cutting calories, while peanuts are useful for energy and protein. At the end of the day, the healthiest choice depends on your body type, activity level, and medical conditions.
Makhanas may be the safer option for strict weight loss goals, but peanuts bring in essential nutrients that makhanas lack. Instead of treating this as a battle, think of it as teamwork—where both can be eaten in the right portions to get the best of both worlds. Moderation, balance, and mindful eating remain the golden rules.
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