Makhana (Fox Nuts) Complete Nutrition Guide
Makhana, also known as fox nuts, lotus seeds or phool makhana, has quietly become India's most talked-about healthy snack. Here's the complete nutritional picture.
Makhana Nutrition Facts per 100g
| Nutrient | Amount |
|---|---|
| Calories | 347 kcal |
| Protein | 9.7g |
| Total Fat | 0.1g |
| Carbohydrates | 76.9g |
| Dietary Fibre | 14.5g |
| Calcium | 60mg |
| Phosphorus | 200mg |
| Iron | 1.4mg |
| Magnesium | 67mg |
| Potassium | 367mg |
| Sodium | 5mg |
| Glycaemic Index | ~45 (moderate-low) |
Per 30g serving (typical snack portion):
- Calories: ~104 kcal
- Protein: ~2.9g
- Fat: ~0.03g (nearly fat-free)
- Carbohydrates: ~23g
- Fibre: ~4.4g
Why Makhana is India's Healthiest Snack
Nearly fat-free: With only 0.1g fat per 100g, makhana is extraordinarily low in fat compared to all nuts and most snacks. Even plain popcorn has 4g fat per 100g.
High fibre: 14.5g dietary fibre per 100g ā among the highest of any Indian snack food. This supports digestive health and creates a strong satiety effect despite low calories.
Low sodium: Only 5mg sodium per 100g in plain makhana. Flavoured varieties vary ā Pala-G's flavoured makhana uses controlled sodium levels.
Moderate GI (~45): Lower than rice (~73), bread (~75) and most processed snacks, making makhana a better blood sugar option.
8 Health Benefits of Makhana
1. Weight Management: At ~104 kcal per 30g serving with high fibre, makhana is one of the most volume-efficient healthy snacks ā filling without excessive calories. Superior to chips, biscuits and most fried snacks.
2. Suitable for Diabetics: The moderate glycaemic index (~45), combined with high fibre that slows glucose absorption, makes makhana an appropriate snack for people managing blood sugar. Always consult your physician.
3. Digestive Health: 14.5g fibre per 100g feeds beneficial gut bacteria (prebiotic effect) and supports regular bowel movements. Traditional Ayurveda recommends makhana for digestive complaints.
4. Bone Strength: Makhana provides calcium (60mg), phosphorus (200mg) and magnesium (67mg) per 100g ā three key bone-building minerals.
5. Blood Pressure: The potassium content (367mg/100g) and very low sodium (5mg) make makhana naturally supportive of healthy blood pressure. The K:Na ratio is extremely favourable.
6. Anti-Ageing Properties: Makhana contains kaempferol ā a natural flavonoid antioxidant associated with anti-ageing effects and reduced risk of chronic disease in multiple population studies.
7. Fasting Food: Makhana is classified as a "satvik" food in Hindu and Jain traditions and is permitted during all Indian religious fasts (Navratri, Ekadashi, Shravan). Its nutrition makes it ideal as a fasting-day staple.
8. Gluten-Free: Naturally gluten-free, makhana is suitable for people with coeliac disease or gluten sensitivity ā one of few Indian snacks that can be eaten freely on gluten-free diets.
Plain vs Flavoured Makhana: Which is Healthier?
Plain roasted makhana retains the full nutritional profile above. Pala-G's flavoured makhana adds:
- Savoury variants (Peri-Peri, Butter Cheese, Masala): +15-40 kcal per 100g
- Still significantly lower in calories than most flavoured snacks
- Zero artificial preservatives
Verdict: Flavoured makhana remains one of the healthiest flavoured snack options available ā far better than flavoured chips, popcorn or fried snacks.
How to Eat Makhana
- Roasted: The most common method ā lightly roasted in ghee or oil with seasonings
- In curry: Used in Makhana Makhani (lotus seed curry), a popular North Indian dish
- In kheer: Makhana kheer (pudding) is a traditional sweet dish
- Raw: Consumed as such during fasting
- Flavoured snack: Ready-to-eat flavoured makhana (Pala-G's range) ā the most convenient format
Explore 20+ flavoured makhana varieties from Pala-G ā India's most innovative makhana range.
