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15 Health Benefits of Makhana

Makhana, also known as Phool Makhana, Lotus Seed and Fox Nut, is a healthy edible seed and a popular low-calorie snack. People consume Makhana during fasting and also as an important ingredient in Indian cuisine or sweet dishes. This nutritious snack can either be consumed raw or cooked. There are several Makhana benefits, which is why this desi food is gaining popularity among the youth and those who are health conscious.

What is Makhana (Fox Nuts)?

Makhana, also known as fox nuts or lotus seeds, is a type of seed that comes from the lotus plant. It is a popular ingredient in Indian cuisine and is often used in sweets, snacks, and curries.

How is it Consumed?

To consume Makhana, the seeds are first dried and then roasted in a pan until they become crispy. Makhana can be eaten as a snack on their own or used as an ingredient in various dishes. Makhana can also be ground into a powder and used as a thickener in gravies and soups.

Makhana is a versatile ingredient that can be consumed in both sweet and savory dishes. It has a mild, nutty flavor and a satisfying crunch. In addition to being a delicious ingredient, Makhana is also packed with several health benefits, making it a great addition to any diet.

What is Makhana Made Of

Makhana is made from the seeds of the lotus plant, specifically the Euryale ferox plant. The seeds are removed from the seed pots, then dried and roasted to make makhana.

Makhana Nutritional Value

Makhana is a nutritious food that has been consumed for centuries in India and other Asian countries. Here is the nutritional value of 100 grams of Makhana:

  • Calories: 347
  • Protein: 9.7 grams
  • Fat: 0.1 grams
  • Carbohydrates: 76.9 grams
  • Fiber: 14.5 grams
  • Calcium: 56 mg
  • Iron: 1.4 mg
  • Magnesium: 143 mg
  • Phosphorus: 367 mg
  • Potassium: 350 mg
  • Sodium: 9 mg
  • Zinc: 0.9 mg

Makhana is low in fat, high in carbohydrates and fiber, and a good source of protein. It also contains various minerals like calcium, iron, magnesium, phosphorus, potassium, and zinc. Additionally, Makhana is low in sodium and is considered a good snack option for people who are watching their salt intake.

Health Benefits of Makhana

1. Abundance of Antioxidants

One of the lotus seeds benefits is that they have abundance of antioxidants. Some antioxidants present in makhana seeds are epicatechin, gallic acid, and chlorogenic acid. These antioxidants help protect the body from inflammation and chronic diseases. The presence of these antioxidants makes Makhana a great food to eat during the course of the day. These antioxidants have anti-aging benefits as well. Consuming only a small bowl of them every day will make your skin glow and look younger.

2. High Protein Content

A great benefit of eating only a handful of makhana during fasting is that it provides energy for the entire day. Lotus seeds benefits are numerous for the human body by providing an adequate and sufficient quantity of protein. Having a bowl of makhana keeps your stomach full and the calories under control.

3. Low-Glycemic-Index Foods

One of the fox nuts or makhana benefits is that they have a low glycemic index. Makhana glycemic index is under 55. This means that they will gradually release glucose into the blood. This will keep you healthy and energetic and drive away any stress that exists.

4. Improves Digestion

Being a rich source of fiber, eating roasted Makhana benefits digestive system, prevents constipation, and adds bulk to the stools.

5. Reduces Inflammation in the Body

Kaempferol, a natural compound present in makhana, helps reduce inflammation in the body. Health issues like arthritis, diabetes, rheumatism, and many others arise as a result of inflammation.

6. Blood Sugar Level

Another health benefit of Makhana is that they help manage blood sugar levels. Due to fox nuts’ benefits in controlling blood sugar levels, they have become widely popular among people who have diabetes. The low glycemic index of makhana (below 55) ensures that there won’t be a sudden spike in blood glucose levels. Having good fat and low amount of saturated fats, makhanas are a great food for diabetics.

7. Detoxification

One of the benefits of Makhana is that it helps to clean the body’s system by removing toxins. This is useful for the spleen and also helps recycle the red blood cells.

8. Rich in Magnesium and Potassium

Being rich in magnesium and potassium and having low sodium, lotus seeds are perfect for those suffering from hypertension. Those with high blood pressure can easily consume fox nuts without any increase in their blood pressure.

9. Makhana for Weight Loss

Makhana is low in calories and high in fiber, which makes it an ideal food for weight loss. It can keep you full for longer periods, preventing overeating and promoting weight loss.

10. Anti-aging Properties

Makhana is a good source of antioxidants, which can help fight free radicals that cause aging. The antioxidants in Makhana can help prevent premature aging and keep the skin youthful and radiant.

11. Promotes Good Sleep

Makhana contains an amino acid called tryptophan, which helps in promoting good sleep. It can also reduce anxiety and stress, promoting relaxation.

12. Improves Cognitive Function

Makhana contains thiamine, which is essential for brain function. It can help in improving memory and concentration.

13. Helps in Kidney Function

Makhana is low in sodium and high in potassium, making it an ideal food for people with kidney problems. It can help in maintaining good kidney function.

14. Stronger Bones

Eating Makhana enhance your bone health and density. These small, white seeds are an excellent source of calcium, which is crucial for maintaining strong bones and cartilage. In addition, calcium also helps lubricate your joints and guards against degenerative bone conditions. Therefore, incorporating Makhana into your daily diet by having them with milk can be a simple yet effective way to promote healthy bones and prevent bone-related issues.

15. Balance Your Hormones

Makhana aid in maintaining hormonal balance within the body. These small, white seeds have been found to be particularly helpful for women during menstruation. Makhana can help control cravings and prevent overeating, as well as alleviate premenstrual symptoms. By including Makhana in your diet, you may be able to manage hormonal fluctuations and reduce some of the discomfort associated with menstruation.

How to Consume Makhana for better digestion?

Makhana is a versatile food that can be consumed in many different ways to aid digestion. Here are a few ideas for incorporating Makhana into your diet for better digestion:

Roasted Makhana

Roasting Makhana is a popular way to prepare this snack food. To make roasted Makhana, simply dry roast the seeds in a pan until they become crispy. You can add salt, pepper, or other spices for flavor. Roasted Makhana makes for a great snack that is high in fiber and low in fat.

Makhana Kheer

Makhana Kheer is a delicious and nutritious dessert that is perfect for aiding digestion. To make Makhana Kheer, first roast the Makhana seeds in ghee until they become crispy. Then, boil milk and add the roasted Makhana, sugar, and cardamom powder. Cook until the mixture thickens and becomes creamy. Makhana Kheer is a great way to incorporate this nutritious food into your diet and satisfy your sweet tooth.

Makhana Soup

Makhana soup is a hearty and healthy soup that is perfect for promoting healthy digestion. To make Makhana soup, first roast the Makhana seeds in a pan until they become crispy. Then, blend them into a fine powder. In a separate pot, sauté onion, garlic, and ginger until soft. Then, add the Makhana powder, vegetable broth, and salt to taste. Cook until the soup thickens and becomes creamy. Makhana soup is a delicious way to get your daily dose of fiber and other essential nutrients.

How Much Makhana to Eat in a Day

There is no specific recommended intake of Makhana per day as it varies depending on factors such as age, gender, weight, and overall health. However, Makhana is a nutritious food that can be incorporated into a balanced diet in moderation.

It is important to note that Makhana is also high in carbohydrates, with a 100-gram serving containing around 76.9 grams of carbohydrates. For individuals who are watching their carbohydrate intake, it is recommended to consume Makhana in moderation.

Recipe to Prepare Roasted Makhana:


  • 1 cup Makhana
  • 1 tablespoon oil or ghee
  • Salt to taste
  • Optional spices: cumin powder, chaat masala, black pepper, or red chili powder


  • Heat a pan over medium heat and add oil or ghee to it.
  • Once the oil or ghee is hot, add the Makhana to the pan and stir to coat the seeds with the oil or ghee.
  • Keep stirring the Makhana frequently for about 8-10 minutes until they become crispy and turn slightly brown.
  • Add salt to taste and any other spices of your choice such as cumin powder, chaat masala, black pepper, or red chili powder.
  • Mix well and turn off the heat.
  • Let the roasted Makhana cool down for a few minutes and store it in an airtight container for future use.

You can enjoy roasted Makhana as a snack or use it as a topping for salads or soups. This recipe is a simple and healthy way to incorporate Makhana into your diet.


From supporting good heart health and weight loss to keeping the blood sugar level in check, there are a lot of lotus seeds benefits. It is easy to use in different recipes, including snacks, main courses, and even desserts. Being free of trans fat and light on the stomach, Makhana should be a part of your daily diet.

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Makhana FAQs

Is Makhana Carbs or Protein?

Makhana nutritional value per 100g gives you 347 calories of energy, protein: 9.7 grams, Carbohydrates: 76.9 grams, and fiber: 14.5 grams.

How many Makhana Should I Eat Daily?

1-2 handfuls of Makhana daily.

What Happens if we Eat Makhana Daily?

Eating makhana daily may lead to gas, flatulence, and bloating.