Quick answer: Makhana or almonds?
Both are simple, single-ingredient foods, and they do different jobs. At a 1 ounce (28 g) serving, raw almonds are about 164 calories with about 6 g of protein and 14 g of fat, per USDA FoodData Central. A 1 ounce bag of AshaPops popped water lily seeds is 120 calories per the product label, and a 0.5 ounce bag is 60 calories. Almonds are a tree nut you measure by the handful. Makhana is a popped seed with a light, airy crunch. Pick the one that fits the moment.
People line makhana and almonds up as if you have to crown one winner. You don't. One is a dense tree nut you chew slowly. The other is a popped seed that eats light. The almond figures below come from USDA FoodData Central and the AshaPops figures come from the product label, so you can compare them honestly and pick the one that fits the moment. If you want the fuller background first, here is the complete makhana guide.
Makhana vs almonds: the numbers at 1 ounce
Makhana is the popped seed of Euryale ferox, an aquatic plant grown mainly in the Mithila region of Bihar, India, per the APEDA report on India's makhana exports. Almonds are a tree nut. That difference shows up fast in the fat and calorie columns. The table below uses one serving size throughout, 1 ounce (28 g). A 1 ounce almond serving is about 23 almonds.
| Per 1 oz (28 g) | Almonds, raw (per USDA FoodData Central) | AshaPops popped water lily seeds (per product label) |
|---|---|---|
| Calories | about 164 | 120 (1 oz bag); 60 (0.5 oz bag) |
| Protein | about 6 g | 2 g (3 g in Vegan Cheese) |
| Total fat | about 14 g, mostly unsaturated | 3.5 g to 4.5 g by flavor |
| Dietary fiber | about 3.5 g | up to 1 g by flavor |
| Tree nut? | Yes | No, it is an aquatic plant seed |
Almond values are from USDA FoodData Central for raw almonds, calculated to a 1 ounce (28 g) serving. AshaPops values are from the AshaPops Nutrition Facts label: 120 calories per 1 ounce bag and 60 calories per 0.5 ounce bag. Where the four flavors differ, the range across all four is shown, and the complete panel for each flavor appears below. The two columns are not a like-for-like preparation: the almond figures are for raw, unseasoned nuts, while AshaPops is a roasted, seasoned product. Nutritional data is provided for informational purposes only and is not intended as medical, dietary, or health advice. Consult your healthcare provider before making dietary changes.
AshaPops Nutrition Facts, All Four Flavors
These are the values printed on the Nutrition Facts panel of the 1 ounce (28 g) bag. One bag is one serving.
| Per 1 oz (28 g) bag | Himalayan Pink Salt | Chili | Turmeric Garlic | Vegan Cheese |
|---|---|---|---|---|
| Calories | 120 | 120 | 120 | 120 |
| Total fat | 3.5 g | 4.5 g | 4 g | 4 g |
| Saturated fat | 0.5 g | 0.5 g | 0.5 g | 0.5 g |
| Trans fat | 0 g | 0 g | 0 g | 0 g |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
| Sodium | 220 mg | 290 mg | 210 mg | 140 mg |
| Total carbohydrate | 20 g | 19 g | 19 g | 18 g |
| Dietary fiber | <1 g | 1 g | 1 g | 1 g |
| Total sugars | 0 g | 0 g | 0 g | 0 g |
| Added sugars | 0 g | 0 g | 0 g | 0 g |
| Protein | 2 g | 2 g | 2 g | 3 g |
| Iron | 0 mg | 0.4 mg | 0.5 mg | 0.4 mg |
Vitamin D, calcium and potassium are listed as 0 on every flavor. Percent Daily Values on pack are based on a 2,000 calorie diet. The 0.5 ounce (14 g) lunchbox bag is 60 calories, with 1.5 g to 2 g of total fat, 70 mg to 150 mg of sodium, 9 g to 10 g of total carbohydrate, and 1 g to 2 g of protein depending on the flavor. Values are transcribed from the Nutrition Facts panel printed on each bag. Nutritional data is provided for informational purposes only and is not intended as medical, dietary, or health advice. Consult your healthcare provider before making dietary changes.
Read at the same serving size and the trade is clear. An ounce of raw almonds is about 164 calories, most of that from about 14 grams of fat, almost all of it the unsaturated kind. A 1 ounce bag of AshaPops is 120 calories. Almonds carry about 6 grams of protein per ounce. They sit at opposite ends of the density scale, and that is the whole story.
Taste and texture
Almonds are firm, dense, and oily in the good sense. You chew them, they take a while to eat, and the fat makes them rich. Raw almonds are mild and a little sweet, roasted ones are toastier, and salted ones lean savory. The texture is the whole point: they are a nut you slow down for.
Makhana goes the other direction. Popped water lily seeds are light and airy with a crisp shell and a soft, almost puffed center, closer to popcorn than to a nut. Plain makhana tastes fairly neutral, which is why it takes seasoning so well. If crunch is the craving, makhana scratches it without the chew of a nut. For more of that airy category, see the roundup of popcorn alternatives, and if popcorn itself is on your shortlist, that comparison is in makhana vs popcorn.
Which to choose when
The right pick depends on the job the snack is doing.
- You want protein and fat in a small package: almonds. About 6 grams of protein and 14 grams of mostly unsaturated fat per ounce, per USDA FoodData Central.
- You want a light, airy crunch: makhana. A popped seed eats light and takes seasoning well.
- You want the portion decided for you: a portioned bag of AshaPops at 120 calories per 1 ounce bag, or 60 per 0.5 ounce bag.
- You need a snack without tree nuts: makhana is the seed of an aquatic plant, not a tree nut. AshaPops contains no tree nuts, peanuts, gluten, or grain. Individuals with food allergies should consult their healthcare provider before consuming. There are more options in the guide to allergen-free snacks.
Plenty of people keep both around and use each for its strength. Almonds handle the dense, chew-slowly moments. Makhana handles the light, crunchy ones.
Where AshaPops fits
AshaPops takes plain makhana and pops it, then seasons it, so you get that light crunch in ready-to-eat bags. A 1 ounce bag is 120 calories and a 0.5 ounce bag is 60 calories, so the portion is decided for you before you open it. Everything is gluten-free and plant-based, and depending on the flavor, products use extra virgin olive oil or avocado oil rather than canola, sunflower, or other seed oils. AshaPops is Non-GMO Project Verified and Certified OU Kosher, and it is made in Los Angeles from makhana sourced in Bihar, India.
Flavors run savory: Himalayan Pink Salt, Chili, Turmeric Garlic, and a dairy-free Vegan Cheese that gives you a cheesy crunch without dairy. You can browse the full lineup of AshaPops popped water lily seeds to find your flavor.
None of this makes AshaPops a swap for almonds when protein is what you are after. Almonds carry more protein and more fat per ounce, and that is exactly their job. AshaPops is the lighter crunch for the moments almonds are too heavy or off the table entirely.
FAQ: Makhana vs almonds
Which has more protein, makhana or almonds?
Almonds. A 1 ounce serving of raw almonds carries about 6 grams of protein, per USDA FoodData Central. A 1 ounce bag of AshaPops lists 2 grams of protein, or 3 grams in the Vegan Cheese flavor. Almonds are the denser protein source at that serving size. Nutritional data is provided for informational purposes only and is not intended as medical, dietary, or health advice. Consult your healthcare provider before making dietary changes.
How many calories are in almonds compared to AshaPops?
A 1 ounce serving of raw almonds (about 23 almonds) is around 164 calories, per USDA FoodData Central. A 1 ounce bag of AshaPops popped water lily seeds is 120 calories per the product label, and a 0.5 ounce bag is 60 calories. Note that the almond figure is for raw, unseasoned nuts, while AshaPops is roasted and seasoned.
How much fat is in almonds?
Raw almonds contain about 14 grams of fat per 1 ounce serving, most of it unsaturated, per USDA FoodData Central. That fat is the main reason an ounce of almonds carries about 164 calories. A 1 ounce bag of AshaPops lists 3.5 to 4.5 grams of total fat, depending on the flavor.
How many almonds are in a 1 oz serving?
About 23 almonds make up a 1 ounce (28 g) serving, which comes to roughly 164 calories, 6 grams of protein, and 14 grams of fat, per USDA FoodData Central. It is worth measuring, since the calories add up quickly.
Is makhana a nut?
No. Makhana is the popped seed of Euryale ferox, an aquatic plant also called the prickly water lily. Per the APEDA report on India's makhana exports, makhana is botanically unrelated to the lotus, and nicknames implying a nut connection are misleading. It is a seed, not a tree nut. AshaPops contains no tree nuts, peanuts, gluten, or grain. Individuals with food allergies should consult their healthcare provider before consuming.
What oil does AshaPops use?
Depending on the flavor, AshaPops products use extra virgin olive oil or avocado oil. The brand does not use canola, sunflower, or other seed oils. AshaPops is also Non-GMO Project Verified and Certified OU Kosher.
How many calories are in a bag of AshaPops?
A 1 ounce bag of AshaPops popped water lily seeds is 120 calories, and a 0.5 ounce bag is 60 calories. Those figures come from the AshaPops Nutrition Facts label. Every flavor is gluten-free and plant-based. You can shop AshaPops to see the current flavors and bag sizes.
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