Makhana (Fox Nuts): Calories, Nutrition and Health Benefits
Ancient superfood from lotus seeds - a crunchy, nutrient-dense snack packed with protein, fiber, and essential minerals for modern health goals.
Quick Nutrition Facts
Per 100g (About 3-4 Cups Puffed)
| Nutrient | Amount |
|---|---|
| Calories | 347 kcal |
| Protein | 9.7g |
| Carbohydrates | 76.9g |
| Fiber | 14.5g |
| Sugars | 0g |
| Fat | 0.1g |
| Calcium | 60mg |
| Magnesium | 210mg |
| Phosphorus | 550mg |
| Sodium | 5mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Makhana's high fiber (14.5g per 100g) and low fat (0.1g) make it ideal for weight management. The low glycemic index keeps blood sugar stable, while magnesium supports heart health and reduces inflammation.
Myth Busters
MYTH #1: Makhana Is High in Calories and Causes Weight Gain
TRUTH: While 347 calories per 100g sounds high, makhana's high fiber and protein promote satiety, meaning you eat less overall. A typical 30g serving has only 104 calories. The key is portion control - avoid oil-fried or sugar-coated versions.
MYTH #2: Makhana Has No Protein
TRUTH: Makhana contains 9.7g protein per 100g - higher than many grains and comparable to some legumes. While not a complete protein source, it's valuable for plant-based diets, especially when combined with other protein sources.
MYTH #3: All Makhana Preparations Are Healthy
TRUTH: Plain roasted makhana is nutritious, but commercial flavored versions often add excessive oil, salt, or sugar. Homemade roasted makhana with minimal ghee and spices retains health benefits while controlling added ingredients.
MYTH #4: Makhana Is Only for Fasting
TRUTH: In India, makhana is traditional during fasting, but it's an excellent everyday snack. Rich in antioxidants and minerals, it supports weight loss, diabetes management, heart health, and pregnancy nutrition year-round.
MYTH #5: Diabetics Should Avoid Makhana Due to High Carbs
TRUTH: Despite 76.9g carbs per 100g, makhana has a low glycemic index due to high fiber content (14.5g). The complex carbohydrates digest slowly, preventing blood sugar spikes. High-fiber foods improve glycemic control in diabetics.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | High fiber (14.5g) promotes fullness; low fat (0.1g); low GI prevents cravings. 30g serving = 104 calories. Roast without oil for best results. |
| Muscle Gain |  | Provides 9.7g plant protein per 100g plus complex carbs for energy. Best as a snack paired with protein sources like paneer or Greek yogurt. |
| Diabetes Management | | Low glycemic index, high fiber slows glucose absorption. Limit to 30-50g servings. Choose plain roasted over flavored versions. |
| PCOS Management | | Low GI supports insulin sensitivity; high fiber aids hormone balance; anti-inflammatory properties from antioxidants. Avoid sugar-coated versions. |
| Pregnancy Nutrition | | Rich in calcium (60mg) and phosphorus (550mg) for fetal bone development; high protein; easily digestible; low sodium. |
| Viral/Flu Recovery | | Easy to digest, provides sustained energy, magnesium supports immune function. Light on the stomach during illness. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Makhana
Understanding makhana's low glycemic impact helps diabetics and those managing insulin sensitivity.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for makhana. Individual responses vary. Not medical advice.*
Why Makhana Has Low Glycemic Impact
The combination of high fiber and complex carbohydrates creates a slow, steady glucose release:
- 🌾 14.5g fiber per 100g - Slows carbohydrate digestion significantly
- 🥜 Resistant starch - Acts like fiber, not absorbed as glucose
- 🧈 Minimal fat - No interference with insulin sensitivity
- 🥛 Protein content - Further moderates blood sugar response
Best practices for blood sugar control:
- Eat 30-50g portions at a time
- Pair with protein (nuts, yogurt) for even better control
- Choose plain roasted over sugar-coated versions
- Space throughout the day as snacks between meals
Cultural Significance
Makhana (Euryale ferox) has been cultivated in India for over 3,000 years, primarily in Bihar's wetlands which produce 90% of the world's supply.
In Ayurveda:
- Considered "cooling" food that balances Pitta dosha
- Used for kidney health, reproductive wellness, and anti-aging
- Recommended during fasting (vrat) as sattvic (pure) food
- Traditional remedy for digestive issues and insomnia
Religious & Cultural Context:
- Essential food during Navratri, Ekadashi, and other fasting days
- Offered to deities in temples
- Symbol of purity in Hindu traditions
- Part of traditional Indian medicine for centuries
Economic Impact:
- Provides livelihood to thousands of farmers in Bihar
- Sustainable crop that grows in natural water bodies
- Harvested manually, supporting traditional farming practices
- Growing global demand as a superfood snack
Compare & Substitute
Makhana vs Similar Snacks (Per 100g)
| Nutrient | 🌰 Makhana | 🥜 Almonds | 🍿 Popcorn (Air-popped) | 🌾 Rice Cakes |
|---|---|---|---|---|
| Calories | 347 kcal | 579 kcal | 387 kcal | 387 kcal |
| Carbs | 76.9g | 21.6g | 78g | 82g |
| Fiber | 14.5g | 12.5g | 14.5g | 3.5g |
| Protein | 9.7g | 21.2g | 13g | 8g |
| Fat | 0.1g | 49.9g | 4.5g | 3.3g |
| Magnesium | 210mg | 270mg | 144mg | 23mg |
| Calcium | 60mg | 269mg | 7mg | 18mg |
| Best For | Low-fat needs | High protein | Low-calorie volume | Gluten-free |
Frequently Asked Questions
Is makhana good for weight loss?
Yes, makhana is excellent for weight loss when prepared and portioned correctly. Despite 347 calories per 100g, it has unique advantages:
- High satiety: 14.5g fiber keeps you full for hours
- Low fat: Only 0.1g per 100g - minimal calorie density from fat
- Volume eating: Puffs up significantly, providing large portions for fewer calories
- Low GI: Prevents blood sugar crashes that trigger cravings
Best practices:
- Stick to 30-40g servings (104-139 calories)
- Roast without oil or with 1 tsp ghee per 100g
- Eat as mid-morning or evening snack
- Avoid commercial flavored versions with excess oil/salt
Track portions with NutriScan app for best results.
Can diabetics eat makhana?
Diabetics can safely enjoy makhana. It has a low glycemic index due to high fiber content, causing minimal blood sugar impact compared to its carb content.
Guidelines for diabetics:
- Limit to 30-50g servings (prevents carb overload)
- Choose plain roasted, never sugar-coated
- Pair with protein (yogurt, nuts) to further reduce GI
- Best timing: between meals to prevent blood sugar dips
- Monitor individual response with glucometer
The 14.5g fiber per 100g slows carbohydrate absorption significantly, making it diabetes-friendly when portioned appropriately.
How much protein is in makhana?
Makhana contains 9.7g protein per 100g - respectable for a plant-based snack. A 30g serving provides approximately 3g protein.
Protein comparison:
- Higher than most grains (rice: 2.7g, oats: 13.2g)
- Lower than nuts (almonds: 21.2g)
- Similar to some legumes when dried
For optimal protein intake:
- Combine with high-protein foods (paneer, Greek yogurt, nuts)
- Use as part of balanced snacking strategy
- Not a primary protein source but valuable contributor
Plant-based dieters can leverage makhana's protein alongside other sources for complete amino acid profiles.
What are the main health benefits of makhana?
Key Benefits:
- Digestive Health: 14.5g fiber per 100g supports regular bowel movements and gut bacteria
- Heart Health: High magnesium (210mg) regulates blood pressure; minimal fat reduces cholesterol concerns
- Weight Management: High fiber/low fat combination promotes satiety without excess calories
- Blood Sugar Control: Low GI prevents spikes; beneficial for diabetes and PCOS
- Anti-Inflammatory: Antioxidants reduce oxidative stress and inflammation
- Bone Health: Calcium (60mg) and phosphorus (550mg) support bone density
- Kidney Function: Traditional Ayurvedic remedy, low sodium supports kidney health
When is the best time to eat makhana?
Timing depends on your goal:
- Weight Loss: Mid-morning (10-11 AM) or evening (4-5 PM) to curb hunger between meals. Avoid late night.
- Diabetes: Between main meals to maintain steady blood sugar; never on empty stomach.
- Muscle Gain: Post-workout combined with protein source; provides carbs without excess fat.
- Pregnancy: Anytime as a nutrient-dense snack; particularly good for nausea relief.
- Energy: 1-2 hours before physical activity for sustained energy.
General rule: Eat as a snack, not a meal replacement. Pair with protein for balanced nutrition.
How should I prepare makhana for maximum health benefits?
Healthiest preparation:
- Dry roast in a pan on medium heat until crispy (5-7 minutes)
- Minimal ghee (optional): Use 1 tsp per 100g for flavor
- Spice it up: Add turmeric, black pepper, rock salt, cumin - flavor without calories
- Avoid: Deep frying, excessive oil, sugar coating, commercial flavored versions
Storage tips:
- Store roasted makhana in airtight container (stays crispy for 2-3 weeks)
- Avoid moisture exposure
- Re-crisp in dry pan if softened
Serving suggestions:
- Plain roasted with spices (best for weight loss/diabetes)
- Mixed with nuts and seeds (trail mix)
- Added to kheer or pudding (special occasions)
- Crushed as a crunchy topping for yogurt
