Let’s explore Makhana, also known as fox nuts or phool makhana. These small, crunchy seeds are not just a tasty snack but are also packed with nutrition. We will explore their potential health benefits, from supporting digestion to providing essential nutrients, and address side effects for a balanced understanding.
What is Makhana?
Makhana, or Fox Nuts, are derived from the seeds of the Euryale ferox, a plant belonging to the lotus family [1]. Deeply rooted in Indian cuisine and revered in traditional Ayurvedic practices, these seeds are puffed to create a light and crunchy snack. Makhana is naturally low in fat and sodium, while being rich in protein, dietary fibre, and minerals like magnesium and potassium [2]. Its naturally gluten-free attribute makes it suitable for diverse dietary preferences [3].
Makhana Nutritional Values (per 100g)
Makhana is a nutrient-dense food with a favourable profile for those focusing on healthy eating due to its low fat and high fibre content [2].
|
Nutrient |
Amount (per 100g) |
| Calories | 347 kcal |
| Carbohydrates | 76.9 g |
| Protein | 9.7 g |
| Fat | 0.6 g |
| Dietary Fibre | 14.5 g |
| Potassium | 350 mg |
| Phosphorus | 188 mg |
| Magnesium | 67 mg |
| Calcium | 56 mg |
| Iron | 2.6 mg |
| Sodium | 1.6 mg |
These values are approximate and may vary slightly based on growing conditions and preparation methods, as compiled from nutritional analysis [2, 4].
Key Nutritional Facts:
- Super Low in Fat and Calories: Makes it an ideal guilt-free snack [2].
- Plant Protein Powerhouse: Provides a significant boost to vegetarian and vegan diets [3].
- Gluten-Free: Safe and nutritious choice for individuals with gluten sensitivities or celiac disease [3].
- Rich in Minerals: Contains significant amounts of potassium, magnesium, and phosphorus [2].
Potential Health Benefits of Makhana
Makhana is celebrated for its nutritional composition, which translates into several potential health-supporting properties:
1. High in Antioxidants
Makhana contains phenolic compounds and flavonoids which act as antioxidants [1, 2]. Roasting the seeds may even exhibit increased antioxidant activity, which could contribute to protecting the body from cellular damage caused by oxidative stress [1].
2. Supports Weight Management
The combination of being low in calories and high in dietary fibre can help promote satiety (feeling full) [3]. This effect may support weight management by curbing overeating and reducing overall calorie intake [3].
3. Contributes to Digestive Health
As a light and easily digestible food, the 14.5g per 100g of dietary fibre in makhana supports regular bowel movements and promotes healthy digestion [2]. However, gradual incorporation is advised to prevent initial digestive discomfort like bloating or gas.
4. Potential for Blood Sugar Regulation
Makhana has a low glycemic index (GI) [1], meaning it causes a slower, steadier rise in blood sugar levels compared to high-GI snacks. This attribute may make it a suitable snack choice for individuals managing diabetes, though it should be consumed in moderation and should not replace medical treatment [1].
5. Aids in Blood Pressure Management
The presence of 350 mg of potassium and 67 mg of magnesium per 100g in fox nuts may help regulate blood pressure [2]. Potassium helps to balance the effects of sodium in the body, which is key to maintaining healthy cardiovascular function [2].
6. Supports Bone Strength
Makhana contains essential minerals, including calcium (approx. 56 mg/100g) and phosphorus (188 mg/100g) [2], which are vital for maintaining strong, healthy bones and supporting bone density. This makes it a valuable snack, particularly for those seeking alternative, non-dairy sources of these minerals.
7. Potential for Heart Health
Preliminary animal studies using makhana extract have shown an improvement in cholesterol and triglyceride levels, suggesting a possible cardiovascular benefit [1]. However, more robust human clinical evidence is required to confirm this effect in people.
8. Traditional Anti-Ageing Properties
In traditional systems, makhana is believed to possess anti-ageing properties. Modern research suggests that its content of amino acids and antioxidants may support skin elasticity and reduce oxidative stress, though direct human research on anti-wrinkle effects is currently limited [1].
How Much Makhana to Consume Each Day?
Moderation is key when incorporating makhana into your daily diet.
- General Snacking: A small portion or a handful (around 25–30 grams) as a mid-morning or evening snack is generally recommended for healthy adults [3]. This amount provides a good balance of fibre, protein, and minerals without overloading on carbohydrates.
- Specific Health Goals: Individuals with specific health issues, such as diabetes or hypertension, should consult a nutritionist or healthcare professional to receive personalized recommendations that align with their overall dietary and medical requirements.
Side Effects and Precautions
While Makhana is generally considered safe, being aware of potential side effects is essential:
- Digestive Issues: Due to its rich fibre content (14.5g/100g), a sudden, large increase in makhana consumption may cause temporary digestive discomfort, such as bloating or gas. Introduce it gradually.
- Overeating: Because it is a light and crunchy snack, it is easy to overconsume. Excessive intake can lead to an imbalance in overall calorie intake and affect weight management goals.
- Allergic Reactions: Although rare, some individuals may be allergic to makhana. Symptoms may include itching, swelling, or redness. Seek medical attention promptly if any allergic symptoms occur.
- Sodium Content: Always check the labels on packaged or flavoured makhana. Many commercial varieties contain high amounts of added salt, which can contribute to high blood pressure.
Conclusion
Makhana, or Fox Nuts, is a nutritious and versatile snack with many potential health benefits. From supporting weight management and contributing to heart and bone health to providing essential nutrients, makhana has rightfully earned its place as a wholesome addition to one’s diet [1, 3].
As you incorporate makhana, be mindful of portion sizes, potential allergens, and sodium content, and always choose high-quality products. Responsible consumption and moderation are the keys to unlocking the full spectrum of benefits while minimizing possible side effects.
Frequently Asked Questions (FAQs)
How much protein is in 100g of makhana?
In 100g of makhana, there is approximately 9-10g of protein [2]. This makes it a good source of plant-based protein.
Does makhana reduce belly fat?
Makhana is low in calories and fat and high in fibre [3]. The fibre content promotes a feeling of fullness, which may help support a weight-loss-friendly diet by controlling overall calorie intake. It does not, however, directly ‘burn fat.’
Is makhana heavy to digest?
No, makhana is generally considered light and easy to digest [1]. It is a good snack option, but abrupt overconsumption may cause gas due to the fibre content.
Does Makhana have Omega-3?
Makhana does contain a small amount of healthy fatty acids, but it is not considered a primary source of Omega-3 fatty acids compared to fish or flaxseeds.
Does makhana increase uric acid?
Makhana is considered a low-purine food. Since purines are linked to uric acid production, makhana is generally regarded as safe for individuals concerned about uric acid levels [3]. Consulting a healthcare professional for personalized advice is always recommended.
References
[1] Priyadarshi, A., & Ahmad, H. (2025). Makhana and the Sustainable Development Goals: a pathway to nutrition, livelihoods, and environmental sustainability. International Journal of Advanced Multidisciplinary Research and Studies, 5(2), 1481–1483. https://www.multiresearchjournal.com/admin/uploads/archives/archive-1743776672.pdf
[2] Singh, D., Kumar, A., Singh, I., Kumar, U., Chandra, N., & Bhatt, B. (2021). Value Chain Analysis of Makhana (Technical Report). ICAR-Central Institute of Fisheries Education. Retrieved October 27, 2025, from https://www.researchgate.net/profile/Bhagwati-Bhatt/publication/349502926_Value_Chain_Analysis_of_Makhana/links/62ee607888b83e7320b2e2ff/Value-Chain-Analysis-of-Makhana.pdf
[3] Jana, B., Srivastava, A., & Idris, M. (2019). New makhana (Euryale ferox Salisb.) processed products for health benefit. Journal of Pharmacognosy and Phytochemistry, 8(2), 1662–1666. https://www.phytojournal.com/archives/2019/vol8issue2/PartAB/8-1-196-886.pdf
[4] Today’s Multidisciplinary Research Perspectives Volume -1. (n.d.). Google Books. Retrieved October 27, 2025, from https://books.google.com/books?hl=en&lr=&id=RlAOEQAAQBAJ&oi=fnd&pg=PA60&dq=makhana+benefits&ots=JFVKIB570B&sig=ztX-QPfV2HtDSLKpaxDkfXq0INM