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Makhana 101
Small seed. Big nutrition.
Makhana (fox nut) is rich in protein, potassium and phosphorus, with plenty of fibre and antioxidants. It supports weight management and heart health.
High Fibre
Plant Protein
Low Fat
Antioxidants
What is Makhana
Nutrition per 100g
Seeds of the lotus flower, popped into a light, crunchy snack.
9.7gProtein
14.5gFibre
0.1gFat
76.9gCarbs
500mgPotassium
188mgPhosphorus
67mgMagnesium
60mgCalcium
2.6mgIron
347–356kcal
Approximate values for 100g of makhana.
Why it's special
Why makhana is a superfood
01
Rich in Nutrients
Very little fat and good carbs — energy without feeling heavy.
02
Essential Protein
Contains amino acids like lysine that help muscles heal and recover.
03
Packed with Antioxidants
Kaempferol and flavonoids help lower inflammation and oxidative stress.
04
Metabolic Health
May reduce signs of inflammation and guard against metabolic problems.
05
Slow Sugar Release
Breaks down gradually, helping keep your energy steady.
06
Packed with Minerals
Magnesium, calcium and phosphorus for heart, bones, muscles and sleep.
Health Benefits
Good for your whole body
Supports a healthy heart
- Potassium and magnesium support normal blood pressure and heart activity.
- Low sodium — a good option for people with hypertension.
- No cholesterol and very little saturated fat.
- Antioxidants like kaempferol help ease inflammation and oxidative stress.
- May help lower triglycerides and bad cholesterol while boosting good cholesterol.
Helps manage weight
- Low in calories and fat, high in fibre.
- Protein and fibre keep you full and cut down cravings.
- Low glycaemic index keeps blood sugar steady and prevents sudden hunger.
- Roasted makhana is a smarter swap for processed snacks.
Builds stronger bones
- Calcium improves bone density and lowers fracture risk.
- Especially helpful after menopause, when bone loss speeds up.
- Magnesium helps the body absorb calcium.
- Phosphorus combines with calcium to form hydroxyapatite, which gives bones their strength.
FAQ
Got questions?
- Supports heart health by helping control blood pressure.
- Keeps you full, which helps manage weight.
- Improves digestion thanks to high fibre.
- Keeps blood sugar steady and avoids spikes.
- Calcium and magnesium help make bones stronger.
- Antioxidants help lower inflammation.
- Supports kidney health through natural detox.
- Keeps skin healthier and may slow signs of ageing.
30 to 50 grams a day is ideal. Eating more than this can lead to bloating or constipation.
Yes. It's low in calories and fat, and high in fibre and protein, so it keeps you full for longer, cuts cravings and helps stop overeating.
Roasting generally preserves makhana's nutrition and may even improve protein digestibility and antioxidant properties. Over-roasting can damage proteins, so light to medium roasting until golden brown is best.
Eating too much can cause problems:
- Gastric issues like bloating, gas and constipation.
- Allergic reactions like itching, swelling, rashes or breathing difficulty.
- Kidney stones.
- Excessive drops in blood sugar.
