Amazing Health Benefits of Makhana (Fox Nuts) 

Introduction

Usually known for its association with fasting, fox nuts are popularly known as ‘Makhana’. Makhana has been used for centuries as a snack food because of its many benefits. Fox nuts help to strengthen the spleen and kidneys and the Chinese use them as medicine. Almonds, walnuts, cashews and other dry fruits fall pale in comparison to fox nuts when it comes to nutritional value. Indian cuisine makes ample use of these nuts. They can be had roasted with a sprinkling of spices and condiments to provide a tasty treat¹.

Nutritional Value of Makhana

Makhana is high in protein and fibre while being naturally low in fat. Here’s a breakdown of its nutritional value per 100 grams of raw makhana²: 

• Calories: Approximately 362 kcal 
• Protein: 7.2 to 11.16 grams 
• Fiber: 11 to 25 grams 
• Calcium: 9.5 to 14.5 grams – a rich source, essential for strong bones and teeth 
• Minerals: Also contains good amounts of magnesium, potassium, and phosphorus 
• Vitamins: Contains small quantities of several essential vitamins 

Magnesium, present in significant amounts, plays a crucial role in maintaining normal metabolism, supporting muscle and nerve function, and protein production. Makhana is also a good source of carbohydrates and contains other important minerals like iron, which is vital for healthy blood. 

In summary, fox nuts are a nutrient dense food that can be a valuable addition to your diet, particularly if you’re looking to boost your intake of minerals and fibre. 

Incorporating fox nuts into your diet might be a good source for  energy. Foxnuts are a nutritious food rich in carbohydrates (75.04%), protein (11.16%), and low in fat (0.5%). They also contain important minerals like calcium (0.27%), phosphorus (0.28%), and iron (0.006%). 

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Health Benefits of Makhana (Fox Nuts)

Here are some of the key health benefits of including fox nuts in your diet:

1. Rich in Protein 

The high protein content makes them an important part of fasting food because a handful can provide you with energy to last the entire day. Most snacks are either deep-fried or have a high amount of preservatives and additives. Having a bowl of fox nuts will fill you up and also keep the calories in check. 

2. Nourishes the Skin 

The abundance of antioxidants makes them an anti-ageing food. A handful every day can keep you looking younger and making your skin glow. But do not eat them as a fried snack. Gallic acid and chlorogenic acid as well as epicatechin are some of the beneficial antioxidant substances found in makhana. These may play a role in reducing the risk of heart disease, cancer and chronic conditions like diabetes.  

3. Good for Weight Loss 

The healthy fat and low quantity of low saturated fat content makes them a great snack food for diabetics and heart patients. These properties make makhanas a good weight-loss food as well. In certain animal studies⁸, makhana extract was shown to reduce triglyceride and cholesterol levels and improve symptoms of fatty liver disease. A similar study⁸ showed a reduction of the same markers in rats with diabetes. Although further studies are required, the benefits of fox nuts make it a valuable food item for those looking to support their heart health.   

4. Helps in Digestion 

The high fibre content helps with digestion and helps prevent constipation by adding bulk to stool³. 

5. Helps Reduce Body Toxins 

Fox nuts are great detoxifying agents that help flush out toxins from the body, benefiting the spleen⁴, which is an organ vital for recycling red blood cells and supporting the immune system³. 

6. Supports Brain and Nerve Function 

High in thiamine, fox nuts may help with cognitive function by the production of acetylcholine, a key neurotransmitter involved in nerve function. 

7. Good for Diabetes 

Fox nuts release glucose slowly into the bloodstream, helping to keep you full longer and stabilising blood sugar levels. 

8. Great Gluten-Free Alternative 

Fox nuts are a great option for those with wheat allergies, offering high protein and carbohydrate content without gluten³. 

9. Supports Heart Health 

The high levels of magnesium and potassium, and low sodium, fox nuts are ideal for weight management and people with hypertension, as they help lower blood pressure naturally⁹. 

10. Helps Reduce Inflammation and Boost Immunity 

The natural compound in fox nuts (kaempferol) reduces inflammation in the body⁹. Inflammation is a contributing factor to most modern diseases like diabetes, arthritis, and rheumatism. Fox nuts also have antibacterial properties which may be beneficial against infections. 

11. Supports Bone and Dental Health 

Rich in calcium, fox nuts support strong bones and teeth, making them a great addition to your diet for bone health. 

12. Supports Kidney Health 

• Due to their astringent properties, fox nuts are gentle on weak kidneys, while their anti-inflammatory and antioxidant qualities help reduce oxidative stress⁹. 
• For mental health conditions like anxiety, depression, and insomnia, a simple remedy of fox nuts, milk, and dates can help improve sleep quality. Soak the ingredients, blend them, and drink the smoothie before bed for a natural way to improve sleep.

I recommend consuming around 30 grams of popped foxnuts per day to benefit from their nutritional value and support your dietary protein intake. Including them as a snack or incorporating them into your meals can be a nutritious addition to your diet. 

Dr. Rajeev Singh, BAMS

How to Prepare Makhana?

Here are a few quick and easy recipes to add makhana to your diet^5,6: 

• Spicy Makhana: Add 3 cups of fox nuts into a pan with ghee and roast for 10 minutes while stirring constantly. Combine black pepper, salt, turmeric powder, red pepper powder, and chaat masala into the pan. Let it cool and taste, adding any additional chaat masala at this stage. Finally, store the makhana in an airtight container. 
• Caramel Makhana: Roast the fox nuts in oil or ghee until cooked. In another pan, melt jaggery with a small amount of water and let it thicken slightly. Pour the fox nuts into the melted jaggery and stir until they are well coated. Let it cool down before enjoying it. 
• Makhana Chat: Dry roast the makhana for 4 to 5 minutes, stirring often to avoid charring (you may also use ghee or oil). Remove the cooked makhana and add a little ghee to the pan. Add spices like red chili powder, turmeric, chaat masala, and salt. Stir the makhana in the spice mix and let it cool. Combine the spiced makhana with onion, tomatoes, coriander, tamarind, green chutney, lime juice, and roasted peanuts. Garnish with sev and coriander leaves before serving. 

How Much to Consume Each Day?

Fox nuts are a low-fat, high-fibre snack that also offers a good amount of protein and carbohydrates. This makes them a nutritious addition to your diet when consumed in moderation. If you’re aiming for specific health goals, such as weight loss, including a small portion of fox nuts daily can be beneficial. However, to determine the right intake based on your individual needs, it’s best to consult a nutritionist or dietitian¹.

I would advise incorporating popped foxnuts into your diet as a source of protein if you are vegan. They offer good protein quality and digestibility. Popped foxnuts can contribute to your overall protein intake and provide a nutritious alternative or simply an addition to your meals or snacks. 

Dr. Smita Barode, B.A.M.S, M.S.

Side Effects

While fox nuts are healthy, excessive consumption may lead to certain side effects such as⁷: 

• Digestive issues like constipation, gas, and feeling bloated. 
• A spike in insulin levels may lower blood sugar levels in patients with diabetes. So excess intake must be avoided. 
• They can cause allergies in some people. 

Conclusion

There are several health advantages of incorporating makhana in your diet, ranging from stronger bones and increased immunity to better digestion and heart health. Packed with vitamins and antioxidants, these can be a great addition to your everyday diet. They are also adaptable and simple to use in a variety of recipes, such as desserts, main courses, and snacks. But remember, consumption in moderation is important. Also, if you have any medical problems, discuss with your doctor before including any new food items, including makhanas, in your routine diet.

Also Read: Paneer: Uses, Benefits, Side Effects By Dr. Smita Barode

Frequently Asked Questions (FAQs)

References

1. Invest India [Internet]. Investindia.gov.in. 2019 [cited 2025 Apr 25]. Available from: https://www.investindia.gov.in/team-india-blogs/makhana-rising-star-global-health-food-market  
2. Kapoor S, Kaur A, Kaur R, Kumar V, Choudhary M. Euryale ferox , a prominent superfood: Nutritional, pharmaceutical, and its economical importance. Journal of Food Biochemistry [Internet]. 2022 Oct [cited 2025 Apr 25]; Available from: https://www.researchgate.net/publication/364093702_Euryale_ferox_a_prominent_superfood_Nutritional_pharmaceutical_and_its_economical_importance  
3. Kumari R, Jakhar DS, Kumar P. NUTRITIONAL AND MEDICINAL IMPORTANCE OF MAKHANA (Euryale ferox Salisb.). 2019 Oct 10 [cited 2025 Apr 25];4(2):2019. Available from: https://www.researchgate.net/publication/337856666_NUTRITIONAL_AND_MEDICINAL_IMPORTANCE_OF_MAKHANA_Euryale_ferox_Salisb  
4. Das S, Der P, Raychaudhuri U, Maulik N, Das DK. The effect of Euryale ferox (Makhana), an herb of aquatic origin, on myocardial ischemic reperfusion injury. Molecular and cellular biochemistry [Internet]. 2006 Sep [cited 2025 Apr 25];289(1-2):55–63. Available from: https://pubmed.ncbi.nlm.nih.gov/16628469/  
5. Mofpi.gov.in. 2025 [cited 2025 Apr 25]. Available from: https://pmfme.mofpi.gov.in/pmfme/newsletters/enewsmakhanaspecial6.html  
6. Br J, Idris M. Issue 4 • 1000789 J Food Process Technol, an open access journal Jana et al. J Food Process Technol [Internet]. 2019 [cited 2025 Apr 25];10:4. Available from: https://www.walshmedicalmedia.com/open-access/new-makhana–processed-products-for-health-benefit.pdf  
7. M Vanishree, Arun D, Karthikeyan Ganapathy Bharadhan. Fox Nut (Makhanas): The Power of Unknown Seed [Internet]. 2024 [cited 2025 Apr 25]. Available from: https://www.researchgate.net/publication/378698372_Fox_Nut_Makhanas_The_Power_of_Unknown_Seed
8. Ahmed D, Kumar V, Verma A, Shukla GS, Sharma M. Antidiabetic, antioxidant, antihyperlipidemic effect of extract of Euryale ferox Salisb. with enhanced histopathology of pancreas, liver and kidney in streptozotocin induced diabetic rats. SpringerPlus. 2015 [cited 2025 May 12]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4489967/
9. Anant M, Sahu G, Patel YK, Vithalkar A, Kaiwartya K. FOXNUT (MAKHANA): a superfood with economic and health implications. IJFANS International Journal of Food and Nutritional Sciences. 2022 [cited 2025 May 12]. Available from: https://www.ijfans.org/uploads/paper/cf3c893aaaf83ce182d5e7c20e216ab9.pdf

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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