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Health Benefits of Makhana (Fox Nuts)

  • Author :
  • TATA AIG Team
  • Published on :
  • 30/01/2024
  • 2 min read

In pursuit of a healthier lifestyle, people of the contemporary world are seeking nutrient-dense foods. Individuals are inclined towards choosing options that serve not only as culinary delights but also as effective contributors to their health as well.

This particular shift in dietary preferences has resulted in the emergence of a notable player called Makhana. Fox Nut, commonly known as Makhana in Hindi, is oftentimes considered the healthier popcorn and is a go-to snack for those seeking a blend between taste and nutrition.

In this blog, we will talk about the health and nutrition of Makhana, ways to eat it and much more.

What is Makhana or Fox Nuts?

Makhana or Fox Nut is a nutrition-packed snack. Makhana is derived from lotus flower seeds (Euryale Ferox). These seeds are tiny, white, and when harvested and processed, transform into Mkhana.

Makhana seeds are round, small, and pearly white, with a smooth texture. Along with its texture, Makhana is much loved for its sweet and savoury flavours.

There is also a distinct and satisfying crunch in Makhana. This crunchiness makes it an ideal snack or a delectable side dish with meals. Being a low-calorie snack, Makhana contains ample essential nutrients. Fox nuts are rising stars in health-conscious households of the contemporary.

Nutritional Value of Makhana: Calories and Vitamins in Makhana

The adaptable taste, along with the makhana nutritional values makes it the best choice for individuals seeking a guilt-free munching alternative.

Low makhana calories and vitamins in Makhana can be considered if you decide to incorporate Makhana into your daily diet.

Nutrients Value 
Calories 347 kcal
Protein 9.7g
Carbohydrates 76.9g
Dietary Fibre 14.5g
Fat 0.6g
Saturated Fat 0.1g
Cholesterol 0mg
Sodium 1mg
Potassium 350mg
Calcium 60mg
Iron 1.9mg
Magnesium 56mg
Phosphorus 162mg
Zinc 1.1mg
Vitamin C 1.2mg
Vitamin A 0IU
Vitamin B6 0.2mg
Folate 8 mcg
Niacin (B3) 0.5mg
Riboflavin (B2) 0.1mg
Thiamine (B1) 0.2mg

Health Benefits of Eating Makhana Daily

With a powerhouse of nutrients, Makhana does not stop surprising you with its pool of health benefits. From being enriched with vitamins to aiding weight management, let us explore makhana health benefits:

Protein Content: Fox nuts contain a high protein content, causing them to be a crucial element of fasting food. A small serving can provide sustained energy throughout the day, offering a nutritious alternative to conventional, store-bought snacks loaded with preservatives and additives.

Anti-ageing properties: With plenty of antioxidants, fox nuts help in anti-ageing, promoting youthful and radiant skin. Incorporating a daily handful of makhana into your diet can use the strength of antioxidant compounds such as gallic acid, chlorogenic acid, and epicatechin, to reduce the risk of heart disease, cancer, and chronic conditions like diabetes.

Heart-Friendly: Makhana has a healthy fat profile with minimal saturated fats. This makes it an ideal snack for people struggling with heart concerns and diabetes. Their prospect for helping in weight loss and management is supported by studies demonstrating a drop in cholesterol and triglyceride levels, indicating optimistic benefits for heart health.

High Fibre: The plentiful fibre content present in fox nuts helps digestive health by preventing constipation and assuring a smoother digestive process.

Detoxifying Agents: Fox nuts serve as effective detoxifying agents, facilitating the elimination of toxins from the body. Particularly beneficial for the spleen, a vital organ in the immune system, fox nuts aid in recycling red blood cells and contribute to overall immune health.

Fertility Support: Universally acknowledged for its aphrodisiac properties, Makhana may assist with fertility issues. It has been associated with effectively improving premature ejaculation, enhancement of semen quality, and potential benefits for women facing infertility challenges.

Low Glycemic Index: Fox nuts are known to maintain a low glycemic index, providing a gradual release of glucose into the bloodstream. This phenomenon results in prolonged satiety and appetite, which is great for those aiming to manage their appetite.

Gluten-Free: Fox nuts offer a gluten-free alternative for people struggling with wheat allergies. Despite being bereft of gluten, they maintain high carbohydrate and protein content, encouraging a nutritious diet for those with dietary restrictions.

Weight Management: Enriched with a high magnesium and potassium content while also being low in sodium, Makhana is an excellent snack for weight-watchers. This potassium-sodium balance is particularly beneficial for people with hypertension, aiding in blood pressure regulation.

Anti-Inflammatory Properties: With the presence of the natural compound kaempferol, Makhana tends to exhibit anti-inflammatory properties. This feature makes it a valuable addition to quotidian diets, potentially reducing inflammation-associated conditions such as rheumatism, arthritis, and diabetes, complemented by their antibacterial qualities.

As you can figure out by now, Makhana is more than just a snack; it's a culinary joy representing the perfect blend of nutrition and taste. From its special origin in the lotus flower to its versatile uses in the kitchen and crunch texture, fox nuts will continue to charm the taste buds of those who relish the worth of healthy and flavourful eating.

Potential Side Effects of Makhana

By reading all the above-listed benefits of Makhana, one might think it’s the healthiest snack ever. However, moderation in diet is a universal key. Hence, excessive consumption of Makhana or Fox Nuts may lead to adverse side effects like the following:

Digestive Discomfort: Digestive issues such as constipation, gas, and a bloated belly may occur as a result of the excessive intake of the high fibre content present in Makhana.

Blood Sugar Levels: Excessive consumption of Makhana can result in a spike in insulin levels which can potentially cause a sudden drop in the blood sugar level.

Allergies: Some people might encounter allergic reactions like skin irritation, itching, or even severe symptoms to fox nuts.

It is vital to consider that a nutrition-packed snack like Makhana supports numerous health benefits and a joyful taste when consumed in moderation. However, excessive intake is not advised.

Best Ways to Eat Makhana

Fox Nuts or Makhana is not just a nutritional powerhouse during snack time but also serves as a versatile ingredient for culinary delights.

From small wholesome snacks to gourmet meals, the following are some of the ways you can choose to savour the taste and avail the health benefits of makhana:

Roasted Snack: It is one of the most popular, minimal, and feasible ways to enjoy your Makhana. This recipe primarily revolves around roasting the Makhana with a spectrum of spices.

Begin by dry-roasting the Fox Nuts until they become crisp. Then, add a dash of cooking oil or ghee (as favoured) to the pan and toss in the spices of your choice. Turmeric, coriander, cumin, and a pinch of chaat masala can significantly enhance the flavour profile of your snack.

Sweet Delights: For someone with a sweet tooth, Makhana can be made into delightful sweet treats as well, all thanks to its adaptable taste. Coat the Makhana with a mixture of honey or jaggery, and add a sprinkle of cinnamon or cardamom for extra flavour.

This sweet variation is a guilt-free dessert option because of the low-calorie properties of makhana that satisfy sugar cravings while providing essential nutrients.

Trail Mix: Make a nutrient-packed trail mix by melding Makhana with a variety of seeds, nuts, and dried fruit. Almonds, pumpkin seeds, walnuts, and dried cranberries complement the crunchiness of Fox Nuts. Customise the mix as per your taste preferences, and you have a portable and healthy snack for any time of the day.

Paratha or Roti: You can include Makhana into your quotidian meals by adding them to your roti or paratha dough. Just grind the Makhana into a fine powder and mix it with whole wheat flour, water, and a pinch of salt.

Knead the dough, roll it out, and cook the paratha or roti as usual. This delivers a delectable flavour and enhances the nutritional content of your paratha.

Curry: Makhana can be the celeb ingredient in a delectable curry for your next family dinner. Prepare a creamy curry using Makhana, vegetables, and a flavourful spice blend. Makhana absorbs the curry's flavours, resulting in an appetising dish. Pair it with roti or rice for a hearty and wholesome meal.

The sheer versatility and benefits of fox nuts prove it to be a kitchen-friendly ingredient that can be adapted to several flavourful culinary preferences. Whether you have a sweet tooth or crave some spices; Makhana has got you covered.


Consuming Makhana in reasonable quantities regularly can boost your health and wellness significantly. However, it may not be sufficient to protect you against severe health conditions.

To protect yourself and your loved ones against severe health conditions and their mounting treatment-related expenses, consider investing in health insurance. With Tata AIG, you can enjoy various benefits of health insurance, like cashless hospitalisation, high claim settlement ratio, wide coverage and more.

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Can Makhana be eaten raw?

Yes, Makhana can be consumed raw. Lotus seeds are roasted for a flavour and a crunchy texture. However, they are safe to eat in their raw form.

How safe is makhana for babies?

Makhana is generally safe for babies. However, it is crucial to introduce new foods gradually and observe for any allergic reactions. As Makhana is a potential choking hazard due to its size and hard texture, it is advisable to crush or grind it into a powder for babies or toddlers. Always consult with a paediatrician before introducing new foods to ensure they align with the baby's developmental stage and dietary needs.

Does Makhana reduce belly fat?

While Makhana itself is not a magic solution for reducing belly fat, it can be part of a balanced diet that supports weight management. Remember, effective weight management involves a combination of a balanced diet, regular physical activity, and a healthy lifestyle.

Disclaimer: This is a general guide on Makhana and its health benefits. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment of health conditions.

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