Fox Nuts (Makhana): Calories, Nutrition and Health Benefits
India's ancient superfood snack packed with fiber, resistant starch, and minimal fat for guilt-free munching and blood sugar control.
Quick Nutrition Facts
Per 1 Cup (28g)
| Nutrient | Amount |
|---|---|
| Calories | 98 kcal |
| Protein | 2.7g |
| Carbohydrates | 21.5g |
| Fiber | 4.1g |
| Sugars | 0g |
| Fat | 0.1g |
| Sodium | 1mg |
| Potassium | 140mg |
| Magnesium | 17mg |
| Calcium | 18mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Fox nuts provide 4g fiber per cup with virtually no fat (0.1g), making them ideal for weight loss. The high resistant starch content acts like soluble fiber, feeding beneficial gut bacteria and stabilizing blood sugar levels.
Myth Busters
MYTH #1: Makhana is High in Protein
TRUTH: Fox nuts contain only 2.7g protein per cup (9.7g per 100g). They are NOT a protein source but excel as a high-fiber, low-calorie snack. For protein, combine with roasted chickpeas, nuts, or yogurt.
MYTH #2: You Can Eat Unlimited Makhana for Weight Loss
TRUTH: While low in fat, makhana still contains 350 calories per 100g. Overeating leads to excess calories. Fiber promotes fullness, but portions matter. Stick to 28-40g (1-1.5 cups) daily for weight loss.
MYTH #3: Roasting Makhana in Ghee Makes it Unhealthy
TRUTH: Small amounts of ghee (1 tsp per cup) add minimal calories (~40-50) and improve nutrient absorption. The issue is excessive ghee or oil. Dry roasting or light ghee roasting (1:10 ratio) keeps makhana healthy.
MYTH #4: Makhana Has Zero Calories
TRUTH: Makhana contains 98 calories per cup, not zero. The confusion stems from its low-calorie density and high volume. It's lower than chips or nuts but still contributes calories. Track portions for accurate calorie counting.
MYTH #5: Fox Nuts Are the Same as Nuts
TRUTH: Despite the name "fox nuts," makhana are lotus seeds, not tree nuts. They're seeds from the Euryale ferox plant. This means they're suitable for people with nut allergies and have different nutritional profiles (lower fat, higher carbs).
MYTH #6: Raw Makhana is Better Than Roasted
TRUTH: Roasted makhana is actually healthier and safer. Roasting improves digestibility, enhances bioavailability of nutrients, kills potential contaminants, and makes them crunchier. Raw makhana is harder to digest and less palatable.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 98 calories with 4g fiber per cup, virtually fat-free. Promotes fullness and controls appetite. Limit to 28-40g daily. |
| Muscle Gain |  | Low protein (2.7g per cup) not ideal for muscle building. Better as a carb source post-workout. Pair with protein-rich foods. |
| Diabetes Management | | Low GI (38-42), resistant starch improves insulin sensitivity. Helps stabilize blood sugar without spikes. |
| PCOS Management | | Low GI and resistant starch reduce insulin resistance. High fiber supports hormone balance. Great snack to manage cravings without blood sugar spikes. |
| Pregnancy Nutrition |  | Good source of calcium (60mg per 100g) and folate. Safe snack, but low protein needs supplementing. |
| Viral/Flu Recovery | | Easy to digest, gentle on stomach, provides energy without heavy fat load. Rich in magnesium for immune support. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Fox Nuts
Understanding how makhana affects your blood glucose helps you make informed snacking decisions.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Optimize Blood Sugar Control
Pairing makhana with protein or healthy fat further stabilizes glucose and extends satiety:
- 🥜 Roasted almonds or cashews - Adds healthy fats and protein
- 🥛 Buttermilk (chaas) or lassi - Provides probiotics and protein
- 🧀 Cottage cheese (paneer cubes) - Complete protein source
- 🥑 Guacamole or hummus dip - Healthy fats and fiber
This combination creates a balanced snack that maintains steady energy for 3-4 hours while keeping you satisfied.
Cultural Significance
Fox nuts (Euryale ferox seeds) have been harvested in Asia for over 3,000 years, with deep roots in Indian culture and Ayurvedic medicine.
In India:
- Cultivated primarily in Bihar (80% of global production), especially Mithila region
- Used in fasting foods during Navratri, Ekadashi, and religious observances
- Ayurveda classifies makhana as cooling, light, and balancing for all doshas
- Traditional preparation: Makhana kheer (pudding), roasted snacks, curries (makhana korma)
- Bihar's GI-tagged "Makhana" recognized globally for quality
Global Impact:
- India produces 90% of world's makhana (40,000+ tons annually)
- Grown in stagnant ponds and wetlands, sustainable aquatic crop
- Exported to USA, UK, Middle East, and Southeast Asia
- International recognition as "superfood" driving 15-20% annual growth
Compare & Substitute
Fox Nuts vs Similar Snacks (Per 100g)
| Nutrient | 🥜 Fox Nuts (Makhana) | 🥜 Roasted Chickpeas | 🍿 Popcorn (Air-popped) | 🌰 Almonds |
|---|---|---|---|---|
| Calories | 350 kcal | 364 kcal | 387 kcal | 579 kcal |
| Carbs | 77g | 61g | 78g | 22g |
| Fiber | 14.5g | 12g | 15g | 12.5g |
| Protein | 9.7g | 19g | 13g | 21g |
| Fat | 0.1g | 6g | 4.5g | 50g |
| Sodium | 5mg | 8mg (unsalted) | 8mg | 1mg |
| Potassium | 500mg | 875mg | 329mg | 733mg |
| Best For | Low-fat weight loss | High-protein muscle gain | High-volume low-calorie | Healthy fats, nutrient-dense |
Frequently Asked Questions
Are fox nuts good for weight loss?
Yes, fox nuts are excellent for weight loss. One cup has only 98 calories but provides 4g fiber that promotes fullness and reduces appetite. The high resistant starch content also improves fat metabolism and reduces calorie absorption.
Best practices: Limit to 28-40g (1-1.5 cups) daily, choose dry-roasted or lightly roasted versions, avoid ghee-laden preparations, eat as mid-morning or evening snack (3-4pm), pair with protein for sustained energy.
Can diabetics eat makhana?
Yes, diabetics can safely eat makhana. With a low glycemic index (38-42) and high resistant starch, fox nuts help stabilize blood sugar and improve insulin sensitivity.
Tips for diabetics:
- Eat 28g (1 cup) serving size
- Always choose roasted without added sugar
- Best timing: with meals or as mid-morning/afternoon snack
- Pair with protein (paneer, yogurt) or healthy fat
- Monitor blood sugar 2 hours after eating
Research shows resistant starch can significantly improve glycemic control. Always consult your healthcare provider.
How much protein is in fox nuts?
Fox nuts contain 2.7g protein per cup (9.7g per 100g). While not a significant protein source, makhana excels as a high-fiber (14.5g per 100g), low-fat snack for weight management.
For muscle gain or high-protein needs, combine makhana with protein-rich foods like roasted chickpeas, Greek yogurt, paneer, or protein shakes.
What are the main health benefits of fox nuts?
Key Benefits:
- Weight Management: High fiber with minimal fat promotes satiety
- Blood Sugar Control: Low GI and resistant starch stabilize glucose
- Digestive Health: 14.5g fiber per 100g supports regular bowel movements
- Heart Health: Virtually fat-free with potassium for blood pressure
- Anti-inflammatory: Rich in flavonoids and antioxidants
- Bone Health: Contains calcium and magnesium
- Low Sodium: Safe for blood pressure management
When is the best time to eat fox nuts?
Depends on your goal:
- Weight Loss: Mid-morning (10-11am) or evening snack (3-4pm). Avoid late night due to high carbs.
- Muscle Gain: Post-workout as carb source (within 30 minutes), pair with protein shake.
- Diabetes: With meals to reduce glycemic load, or mid-morning/afternoon snack with protein.
- PCOS: Evening snack to manage cravings and stabilize blood sugar before dinner.
IMPORTANT NOTE
Avoid eating makhana within 2 hours of bedtime if you have acid reflux or GERD.
Are roasted or raw makhana healthier?
Roasted makhana is healthier and safer - choose based on preparation method:
Roasted Makhana (Recommended):
- Better digestibility and nutrient absorption
- Kills potential contaminants and bacteria
- Crunchier texture, more satisfying
- Enhanced flavor without compromising nutrition
- Dry-roasted or light ghee-roasted best options
Raw Makhana (Not Recommended):
- Harder to digest, may cause bloating
- Less palatable, chewy texture
- Potential contamination risk
- Lower bioavailability of nutrients
Recommendation: Choose dry-roasted or lightly roasted in 1 tsp ghee per cup. Avoid heavily salted, sugar-coated, or deep-fried versions.
How much makhana should I eat per day?
General Guidelines:
- 28-40g (1-1.5 cups) daily - Most people (98-140 calories, 4-6g fiber)
- 20-28g (0.75-1 cup) daily - Strict weight loss or low-carb diets
- 40-60g (1.5-2 cups) daily - Athletes, active individuals, pregnancy
Avoid excess: More than 100g daily can provide too many calories (350+), excessive carbs, and potential digestive issues (bloating, gas).
Track your meals with NutriScan app to see how makhana fits your personal nutrition goals.
Can I eat fox nuts on an empty stomach?
Generally safe for most people - provides gentle energy and is easy to digest without heavy fat load.
May want to avoid if you have:
- Active Acid Reflux/GERD: Roasted versions may trigger acidity in sensitive individuals
- IBS: High fiber may cause bloating on empty stomach
- Constipation: Drink plenty of water with makhana to avoid worsening
Better approach: Pair with protein (yogurt, paneer) or healthy fat (ghee, nuts) for balanced nutrition and sustained energy. Drink water after eating to aid fiber digestion.
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