5 Reasons You Should Be Eating Makhana | Makhana Nutrition

5 Reasons Why You Should Be Eating Makhana | Makhana Nutrition


Makhana (also known as fox nuts) has become an important ingredient in our households and kitchens. We can utilize this ingredient to prepare healthy meals that are packed with nutrients. Derived from the seeds of the lotus plant, makhana has been cherished not only for its culinary versatility but also for its substantial health advantages. In this article, we will learn about makhana nutrition, its health perks, its traditional significance, & culinary possibilities.

Makhana Nutrition (Fox Nuts Benefits)

Makhana, also known as fox nuts or lotus seeds, is more than just a tasty snack. Let’s have a look at the numerous health benefits of fox nuts.

1. Can Increase Digestive Wellness

High Fiber Content: Makhana’s significant fiber content, consisting of both soluble & insoluble fiber, serves as a boon for digestive health. Fiber is good for your gut. There are two types of fiber: soluble and insoluble. Soluble fiber makes your stool softer, and insoluble fiber makes digestion smoother.

2. May Support Weight Management

Low-Calorie, Satiety-Inducing Snack: Makhana’s low-calorie nature combined with its high fiber & high protein content makes it an excellent choice for weight management. A significant protein intake can aid in managing weight by regulating hunger promoting a sense of satisfaction and curbing food cravings. The high fiber can also aid in weight loss as it has a low energy density & may have an attenuating effect on appetite.

3. May Improve Heart Health

Low Sodium, High Magnesium: Makhana’s naturally low sodium content is heart-friendly, aiding in blood pressure management. Moreover, its generous magnesium levels can also improve heart health as magnesium has been shown to lower the risk of cardiovascular diseases.

4. Can Support Diabetes Management

Low Glycemic Index (GI): Makhana’s low glycemic index means it releases glucose into the bloodstream at a slower rate, preventing rapid spikes in blood sugar levels & managing diabetes.

5. Antioxidant Protection

Flavonoids & Antioxidants: Makhana is rich in potent antioxidants & flavonoids, that help fight against oxidative stress. Regular consumption of these can help reduce the chances of developing illnesses and support well-being as you age.

Makhana Nutritional Overview
Makhana Nutritional Overview

Makhana Nutritional Overview

Makhana’s nutrition stands out with its relatively lower calorie & fat content while offering a generous amount of carbohydrates, protein, fiber, calcium, iron, & potassium. A 100g serving of makhana contains 347 kcal & 14 grams dietary fiber in addition to the following:


  • Carbohydrates: About 75 grams, comprising complex carbs & fiber that aid digestion & promote fullness.
  • Proteins: Approximately 9.7 grams, providing essential amino acids for various bodily functions.
  • Fats: Around 0.6 grams of unsaturated fats, including omega-3 & omega-6 fatty acids that support heart health.


  • Magnesium: Roughly 210 milligrams, contributing to muscle & nerve health.
  • Potassium: Approximately 350 milligrams, vital for fluid balance & nerve function.
  • Phosphorus: Around 182 milligrams, essential for bone health & energy.
  • Calcium: About 60 milligrams, promoting bone & muscle health.
  • Zinc: Approximately 1.1 milligrams, supporting immune function & wound healing.


  • Vitamin B1 (Thiamine): About 0.15 milligrams, aiding energy metabolism.
  • Vitamin B6: Approximately 0.06 milligrams, crucial for brain health.
  • Folate (Vitamin B9): Around 62 micrograms, essential for cell division & DNA synthesis.
Makhana, also known as fox nuts or lotus seeds, in a bowl.

Makhana in Traditional Medicine

Makhana, known by various names including fox nuts & lotus seeds, transcends its modern reputation as a snack & enters the realm of traditional medicine.

Ayurvedic Philosophy & Makhana Nutrition

Makhana’s nutrition is, in harmony with the principles of Ayurveda, which emphasize the importance of attaining equilibrium in mind, body & spirit. It embodies qualities that are beneficial to various doshas (individual constitutions) & addresses specific health concerns.

  • Digestive Aid

Makhana’s nutritional benefits have been recognized in Ayurveda for its light & easily digestible nature. It is often recommended for individuals with delicate digestion or those seeking to restore equilibrium to their digestive fire (Agni).

  • Sattvic Nature

The sattvic qualities (purity, clarity, and harmony) of Makhana’s nutrition perfectly match the principles of Ayurveda. Foods with sattvic qualities are considered to promote mental clarity, spiritual growth, & overall well-being. Makhana’s natural state, unadulterated by processing or additives, resonates with this principle.

  • Nourishment & Strength

Ayurveda places emphasis on nourishing the body to maintain optimal strength & vitality. Makhana’s nutrition dense profile, including proteins, minerals, & vitamins, aligns with this notion. It has been used traditionally to support physical strength, stamina, & endurance, especially during periods of convalescence.

By recognizing and appreciating the role of makhana in medicine, we not only enrich our culinary journeys but also bridge ancient practices, with contemporary well-being.

How to eat Makhana?

Makhana, an ingredient found in makhana dishes provides a wide range of culinary possibilities due to its delicate crunch and subtle taste. Whether you’re looking to create snacks, nutritious dinners, or indulgent sweets makhana can be your go to ingredient.

When it comes to meals makhana serves as an alternative to conventional components like almonds, chips, or breadcrumbs. You can use makhana for a crunch in your salads or crush it into breadcrumb like consistency for nutritious coatings on baked vegetables or proteins.

In curries, soups and stews makhana shines due to its flavor that effortlessly blends with spices and flavors. Adding phool makhana not brings a texture but also enhances the overall taste of the dish as it absorbs the flavors around it. You can even cook makhana in a curry sauce for a combination of creamy consistency and robust spice flavors.

For those, with a tooth craving desserts or snacks makhana offers endless possibilities too. Makhana kheer, a traditional Indian rice pudding made with makhana, offers a creamy & luscious dessert experience.

With makhana on hand, you’ll never run out of exciting recipes to try. Whether you’re in the mood for a healthy snack, a comforting meal, or a delightful dessert, makhana can be your trusty companion in the kitchen.

Embark on a flavourful adventure & discover a world of information on how to eat makhana with Urjabites makhana recipes.


Makhana has made progress evolving from its origins to establish itself as a globally recognized superfood. It has been cherished not only for its culinary versatility but also for its substantial health advantages. In addition, to supporting digestion and enhancing heart health makhana’s nutrition offers an array of advantages.

Frequently Asked Questions (FAQs) about Makhana

  1. What is makhana?

Makhana, also known as Fox Nuts, is the popped seed of the Euryale Ferox plant. These makhana seeds are then dried, revealing their delicate and puffed appearance, resembling small foxes, thus earning them the name “Fox Nuts”.

  • How can I incorporate makhana into my diet?

Makhana can be enjoyed as a standalone snack, roasted with spices, added to curries, used in desserts like makhana kheer, or as a crunchy topping for salads & yogurt.

  • Where can I buy makhana?

Due to its growing popularity, you can easily buy Makhana from local grocery stores, supermarkets & e-commerce marketplaces. You can also purchase Urjabites Premium & Jumbo Makhana. Both our varieties are handpicked, with Jumbo offering bigger flakes.

  • How should makhana be stored?

Makhana should be stored in a cool & dry place to keep makhana nutrition intact. Direct exposure to sunlight should be avoided.

  • Are there different varieties of makhana available?

Yes, makhana is available in various forms, including plain, flavored, roasted, & mixed with other ingredients. Even plain makhana comes in different varieties. These varieties differ in terms of the flake size and whether the makhana was handpicked. Larger flake sizes and handpicked varieties have a higher price. Makhana nutrition does not differ across these different varieties.

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