A hand holding a bowl of makhana (fox nuts) with other bowls and ingredients on a wooden table.

What are the health benefits of Makhana (fox nuts)?

Makhana, commonly known as fox nuts, is a popular food item in Indian cuisine. These puffed lotus seeds have been consumed for centuries and are renowned for their various health benefits and versatile uses.

One of the key benefits of makhana is its high nutritional value. Packed with protein, fiber, and essential minerals, these seeds make a healthy addition to any diet. Whether roasted or used in curries, makhana offers a crunchy texture and has a subtle nutty taste.

Makhana contains essential minerals like magnesium, potassium, and phosphorus, which are vital for various bodily functions. These minerals contribute to maintaining bone health, regulating blood pressure, and supporting overall well-being. Incorporating makhana into your diet can be a smart choice for ensuring you get these essential nutrients.

Nutritional Profile of Makhana

Nutritional content of 100 grams of makhana (fox nuts):






9.7 g


0.1 g


76.9 g


14.5 g


60 mg


1.4 mg

Health Benefits of Makhana

  • Protein content: One of the standout features of makhana is its high protein content. For those looking to boost their protein intake, makhana is a great plant-based option.

  • Digestion: Consuming makhana has a positive impact on digestion. The natural properties of makhana can help in improving digestive functions and alleviate common digestive issues.

  • Weight loss: Makhana is known to aid in weight loss due to its low-calorie content and high fiber levels. This makes it a suitable snack option for individuals looking to manage their weight effectively. The presence of essential minerals in makhana also plays a vital role in supporting weight management goals.

  • Heart health: Incorporating makhana into your diet can promote heart health. These nutritious seeds contain antioxidants and anti-inflammatory properties that may help reduce the risk of cardiovascular diseases. By consuming makhana regularly, you can support your heart health and contribute to a healthy lifestyle.

  • Exploring the skin benefits of Makhana: The presence of antioxidants in makhana plays a significant role in combating free radicals, which are known to accelerate the aging process. Regular consumption of makhana can help in reducing fine lines, wrinkles, and other signs of aging, providing a natural way to achieve youthful skin.

  • Good For Diabetic Patients : Makhana help regulate blood sugar levels. They have low calorie and glycaemic indexes, which help diabetic patients to maintain their sugar levels.

  • Make Bones Strong: Makhana is rich in calcium. Calcium improves bone and cartilage health, lubricates your bones and joints, and prevents degenerative bone diseases. Consume fox nuts daily with milk to improve your bone health and density.

  • Food for kids: Makhanas is also popularly used for young kids. The high protein content in makhanas makes it a very easy choice for parents to meet the kids daily protein content.

How to use Makhana in Different Recipes

Makhana seeds are tasteless so whether it is salt or sweet, they take on the added taste

  1. Makhana Snack Mix:

    • Ingredients: Makhana, mixed nuts (like almonds, cashews, and peanuts), spices (like turmeric, cumin, and chili powder), oil, salt.

    • Instructions: Roast makhana and mixed nuts in a pan with a little oil until crispy. Sprinkle with spices and salt to taste. Let cool and enjoy as a crunchy snack.

  2. Makhana Kheer (Fox Nut Pudding):

    • Ingredients: Makhana, milk, sugar, cardamom powder, chopped nuts (like almonds and pistachios), saffron.

    • Instructions: Roast makhana in ghee until crispy. Grind into a coarse powder. Heat milk in a pan, add makhana powder, sugar, cardamom powder, and saffron. Cook until thickened. Garnish with chopped nuts and serve warm or chilled.

  3. Makhana Curry:

    • Ingredients: Makhana, onions, tomatoes, ginger-garlic paste, spices (like turmeric, coriander, cumin, and garam masala), oil, salt.

    • Instructions: Heat oil in a pan, add onions and sauté until golden brown. Add ginger-garlic paste and tomatoes, cook until soft. Add spices and stir well. Add makhana and water, simmer until makhana is tender and curry is thickened. Serve hot with rice or roti.

Harnessing Nature's Nutrient-Rich Snack

Makhana stands out as a versatile and nutrient-dense food that offers a myriad of health benefits. Starting with its nutritional content, makhana is a rich source of protein, fiber, and essential minerals, making it a valuable addition to any diet.

Moreover, the health benefits of makhana are abundant. It aids in improving digestion due to its high fiber content, supports weight loss goals as a low-calorie snack, and promotes heart health by being naturally low in cholesterol and saturated fats.

By incorporating makhana into your diet, you can experience these diverse benefits firsthand. This humble seed, with its numerous advantages, truly deserves its status as a superfood with the potential to elevate your health and lifestyle.

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