10 Health Benefits Of Makhana: Fox Nuts for Weight Loss


Medically reviewed by

Bajaj Finserv Health


7 min read

Key Takeaways

  • Makhanas are healthy because they are known to be low in cholesterol, saturated fat, and sodium.
  • Makhanas contain enzymes that are known to block/slow down the anti-aging process.
  • People with allergies to lotus seeds/makhana should avoid them completely.

When we think of healthy evening snacks, we at times run out of options. And then we grab fried snacks which are full of trans fats and sodium. Most people deliberately don’t choose fruits or other such healthy snacks because they don’t find them tasty. Thankfully, we have one healthy option which is tasty too. Enter – Makhana.

Makhanas are also known as lotus seeds or fox nuts. They are light, crunchy, tasty, and above all very healthy. In India makhana is considered auspicious and offered to gods during special occasions. It is not just used to make different dishes, but it also offers great value in Asian medicine.

Nutritional Value of  Makhanas

Makhanas are known to be low in cholesterol, saturated fat, and sodium. Well, that’s not it! They are a good source of magnesium, manganese, thiamine, protein, potassium, and phosphorous.

The nutrient value of 100 grams makhana:

Calories – 350o

Carbs – 65 grams

Protein – 18 grams

Fat – 1.9 – 2.5 grams

Makhanas Benefits

1. Makhana For Weight Loss

Makhanas being low in calories and high in protein makes them an excellent choice for healthy snacks that makhana benefits in feeling full for a long period of time. It has a low glycemic index making it ideal for weight loss.

Additional Read: High Protein Foods to Eat

2. Benefits to Heart

High potassium levels in makhana benefits in reducing the blood pressure levels in hypertensive patients. The magnesium and folate nutrients in them help reduce heart diseases. Also, low sodium levels help to keep blood pressure in check.

3. Benefits Of Makhana For Skin

This advantage is one of the favorites of women. Makhanas contain enzymes that are known to block/slow down the anti-aging process. Other essential nutrients present in makhanas help rejuvenation the skin.

4. Benefits of Calcium

We are aware that calcium is beneficial to the bones of the body. Makhanas are a rich source of calcium that makes your bones stronger and also is useful for people suffering from arthritis and osteoporosis. Including makhanas in your diet can help fulfill the recommended calcium requirement of the body.

5. Benefits in Anti-Inflammatory Properties

The flavonoids in makhana benefit in reducing inflammation in the body.

6. Benefits Of Makhana In Diabetes

Makhanas being low in glycemic index help manage blood sugar levels. It is a healthy snack choice for people fighting diabetes and obesity due to its low sodium and high magnesium content.

7. Benefits to Digestive System

Indigestion and constipation are mainly due to low fiber in the diet. Makhanas come to the rescue in this as well. They have high fiber content which helps in regular bowel movements.

8. Benefits in Cognitive Function

For sustaining the cognitive function of nerves thiamine is required. Makhanas have a high content of thiamine.

9. Benefits in Detoxification

Makhanas play a crucial role in the detoxification or cleaning of the spleen.

10. Benefits in Insomnia

The anti-oxidants present in makhana benefits in reducing stress in the body and benefit insomnia patients.

How to Prepare Makhana Recipe?

1. Spicy Makhana

You can prepare this meal quickly to satiate those unexpected hunger cravings. We always have all the necessary ingredients at home, making this dish quite accessible. For a teatime snack in the evening, it is a fantastic choice.


  • 3 cups of Makhanas
  • One teaspoon of turmeric powder
  • One teaspoon of red chili powder
  • Salt as desired
  • One teaspoon of chaat masala
  • 1/2 teaspoon of black pepper
  • One tablespoon ghee


  • Roast the nuts in ghee for 10 to 12 minutes over low heat. Stir continuously.
  • Add all the spices and turn the flame off.
  • Add extra chaat masala if required and mix well.
  • Store it in an airtight container.

2. Makhana Tikki

Makhanas go well with just about anything. This recipe is ideal for serving visitors. It is significantly healthier and a perfect twist to classic Aloo Tikki.


  • One cup of fox nuts
  • Two finely chopped green peppers
  • Two tablespoons of roughly crushed roasted peanuts
  • A few handfuls of finely chopped coriander leaves
  • One teaspoon of ground fennel seed
  • One teaspoon of garam masala powder
  • One teaspoon of chaat masala
  • 2-3 teaspoons of cooking oil
  • Salt as desired


  • Dry roast foxnuts in ghee till crisp. Please give them a rough grind
  • Combine the mashed potatoes, roughly ground Makhanas, and the remaining ingredients in a bowl
  • Mix well. To suit your tastes, adjust the salt and spices
  • Make patties that are oval or circular. Bake or shallow fry until both sides are golden brown in an oven or nonstick pan
  • Serve with pudina chutney or ketchup

3. Nutritious Makhana Chaat

It is a healthier chaat without the use of oil. In only 15 minutes, you can cook this quick and simple dish. You can modify this recipe by experimenting with different ingredients to suit your tastes.


  • Makhanas
  • One chopped onion
  • 1 cup of plain yogurt
  • 1/2 cup of pomegranate seeds
  • 1/2 teaspoon of black pepper powder
  • A handful of raisins
  • One teaspoon of roasted cumin powder
  • A handful of finely chopped coriander leaves
  • One teaspoon of lemon juice (optional)
  • Salt as desired


  • Makhanas should be soaked in water for 5-10 minutes
  • Put the makhanas in a bowl after you've squeezed off the water
  • To the bowl, add all of the ingredients
  • Mix well
  • Finally, add the raisins

4. Caramel Makhana

For children and adults who are on a diet, the caramel makhana recipe makes a crispy, richly caramelized, and healthful snack. Additionally, you can include nuts like sesame seeds or crushed peanuts.


  • 2 cups of Makhanas
  • One tablespoon of ghee
  • 1/2 cup powdered jaggery
  • 1/4 cup of water


  • In ghee or oil, roast the makhanas until they are cooked.
  • In a different pan, melt the jaggery with water and let the mixture thicken.
  • When the jaggery has caramelized, add the makhanas and stir until they are thoroughly coated.[1]
  • Enjoy it after it has cooled off.[2]

How Much to Makhana Consume Each Day

One hundred grams of fox nuts are thought to have 347 calories in them. In addition, 100 grams of fox nuts have 9.7 grams of protein, 0.1 grams of fat, 76.9 grams of carbs, and 14.5 grams of fiber in their nutritional content. It indicates that you must consume a suitable amount for your needs. For instance, taking 30 grams of foxnuts per day is advantageous if your goal is to lose weight. However, it is advised to speak with a nutritionist or dietitian to determine your recommended daily consumption of foxnuts depending on your individual needs.[1]

Side effects of Makhanas

Although there are so many makhanas benefits as discussed above, one should be cautious while consuming them to avoid certain side effects. As it is been said, consuming something healthy over the limits can also be harmful to the body.

  1. Having makhanas in excess can cause constipation, flatulence, and bloating. Someone suffering from constipation should try avoiding eating makhanas.
  2. As mentioned, makhana benefits lower blood sugar levels in the body. When someone is on insulin to get diabetes in control, eating excess makhanas tends to reduce the sugar levels further. Hence, it would be best to speak to your doctor before having them.
  3. People with allergies to lotus seeds/makhana should avoid them completely.

If one experiences discomfort on consuming makhanas it is best to speak to your doctor regarding the same.

Makhanas can be used in different recipes as per your taste. Just like popcorn one can roast the seeds with little ghee and add salt and other spices of your choice (turmeric, black pepper, oregano). One can also prepare makhana kheer and other desserts. Get innovative and prepare your own recipes with makhanas and enjoy their health makhanas benefits. Remember to consume within limits.


Are Makhanas hot or cold food? 

As a tri-dosic seed with a cold potency, Makhana balances the Vata and pitta doshas, which enhance tissue moisture.

What is the ideal time to eat Makhana?

Between meals and midnight, Makhana or fox nuts make a delicious snack. They include a lot of protein and little sodium, cholesterol, and fat. Additionally, they are gluten-free, making them perfect for those with a gluten allergy.

Can one eat Makhana every day?

Yes, makhanas aid in digestion improvement and prevent constipation. They are excellent anti-aging meals due to their high antioxidant content. Additionally, having a few makhanas each day will offer you younger-looking skin. Keep in mind that it should not be eaten as a fried snack.

How to store Makhanas?

Makhanas should be stored in airtight containers. They keep the nuts fresh by preventing air from getting inside. Store the containers somewhere cold and dry. Makhana shouldn't be exposed to the sun for a more extended period. Toasting these nuts is an effective trick to increase their storability. Its flavor can be preserved by storing toasted nuts. It keeps makhanas from fast growing stale.

Does it aid weight loss?

Makhanas are high in protein and fiber and low in calories, making them an excellent snack option. Protein helps people feel fuller for longer periods and limits overeating. Makhanas might hasten weight loss when added to a regular diet.

Today, you can easily get in touch with any relevant doctor or health expert on the Bajaj Finserv Health platform. You can not only search for doctors near you but also set up appointments, partake in video consultations, and share personal health records for the best diagnosis and advice. Get ready for a journey towards a healthy life!

Published on 12 Nov 2020Last updated on 18 Nov 2022

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.


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