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Makhana (Fox Nut) Benefits, Nutritional Value & Side Effects

Generally, people perceive healthy snacking as a boring snacking option. Snacks are meant to be fun, flavourful, yet healthy. What about a healthy snack that tastes delicious and has a crunch better than your favourite pack of chips? We are talking about Makhana (fox nut): a desi snack packed with nutrients. Makhana benefits include improved digestion, healthier skin, a happier heart, and many more! It has been used for ages as a snack and culinary preparation like kheer, raita, and creamy curry. But nothing beats the roasted version of these!

So Let’s have a detailed look into the world of makhana benefits, and it’s the nutritional value

Top 12 Makhana Benefits

The key facts about makhana’s nutrition prove that there are way too many benefits of this wholesome and understated superfood. With more and more people turning back to their roots and their grandmother’s kitchen secrets for health and beauty remedies, this forgotten food is gaining back its popularity. There are so many varieties and flavours of makhana online that you’ll be surprised. Thankfully, you can now spot packs of this wonder food while walking down the supermarket aisles.

Makhana Benefits

Here are some benefits of makhana (fox nut) that are a must-know:

1. Loaded with Essential Nutrients

One of the primary advantages is that they are rich in essential nutrients such as calcium, magnesium, and phosphorus, which are otherwise skipped in a daily diet. These nutrients support bone health and immunity.

  • 100g of makhana contains 60mg of Calcium and 67.2mg of magnesium.

2. Makhanas for Weight Loss

Since they are low in calories, makhanas are considered a healthy weight-loss snack. One cup of makhana contains only 83 calories which are nothing compared to a plate of Pakodas (315 calories) and one packet of chips (536 calories). Additionally, makhanas are a rich source of protein that makes you feel full for longer and keeps those hunger pangs away.

  • 100g of makhana contains 9.7g of Protein and 14.5g of Fibre.

3. Anti-Oxidant Rich

Antioxidants help in preventing the body from harmful free radicals and oxidative stress. Makhanas are rich in antioxidants such as epicatechin, gallic acid, and chlorogenic acid. These antioxidants can also reduce inflammation, which can cause arthritis and some bowel diseases.

4. Makhana Benefits for Skin & Hair

Makhanas are a powerhouse of antioxidants. Kaempferol in them fights inflammation and harmful free radicals. This helps in wrinkle reduction and slowing down the ageing process. It also reduces hair loss and premature greying.

5. Anti-Aging Effects

Makhanas are rich in amino acids such as glutamine, cystine, and arginine, all of which are known for their anti-ageing effects on the skin. Out of these acids, glutamine produces proline which supports skin hydration.

6. Enhance Cognitive Function

Makhanas contain thiamine, or vitamin B1, which is known for improving cognitive function. One of the known foxnuts advantages is that they aid in acetylcholine production, assisting the neurotransmission process.

7. Great for A Healthy Heart

Magnesium and potassium in makhanas regulate heartbeat and blood pressure. Makhanas are also rich in folate- a vitamin that plays a crucial role in maintaining heart health.

  • 100g of makhana contains 500mg of potassium.

8. Regulates Blood Sugar Levels

One of the many makhana health benefits is for people suffering from diabetes. It has a low glycemic index (lower than rice and bread) and is rich in carbohydrates, protein, and fibre that help regulate blood sugar levels and fight against obesity.

9. Improves Digestion

Makhanas’ high fibre content promotes good bowel movement. So if you are struggling with that morning dump, include a bowl full of makhanas in your diet, and you will be good to go.

10. Cures Insomnia

If you find it difficult to hit the sack even long after midnight, makhanas may come to your rescue. A handful of this puffed snack daily can improve your sleeping patterns by reducing stress.

11. Helps Build Muscle Mass

The benefits of eating makhana are also ample for vegetarians and vegans. Vegetarians can include these in their diet to get their daily dose of protein. One bowl of makhanas provides four gm. of protein, which is equal to 7% of the daily recommended amount. Since makhanas come from a plant, they are also vegan-friendly.

12. Improves Bone Strength

Makhanas are rich in calcium, a mineral that plays a crucial role in bone development. Their high calcium content makes them suitable for bone and tooth health.

Luckily, makhanas are available in multiple flavours at your local department store. To name a few, you have the plain salted, peri-peri, herb and cheese, mint, and even wasabi flavours!

(Fox Nuts) Makhana Nutrition Value

Makhana’s nutritional value comes from its high fibre content, low glycemic index, and low calories. It has almost negligible fat, making it a top choice among those who are enthusiastic about weight loss. Below are some key makhana nutrition facts that deserve your attention.

Protein9.7 gm
Fats0.1 gm
Carbohydrates76.9 gm
Fiber14.5 gm
Total Lipids (Fat)0.1 gm
Calcium60 mg
Iron1.4 mg

Makhana Side Effects

Makhana Side Effects

All good things come with a price, and makhanas are no exception. Though they are loaded with benefits, makhana’s side effects on the body can also not be ignored. Hence, moderation is the key. 

  1. Some of the side effects are allergies, gastrointestinal problems, and an increase in insulin levels.
  2. Other side effects of excessive consumption are constipation and bloating.
  3. If you feel uncomfortable or show signs of allergy, immediately stop the consumption and consult your doctor. 
  4. Pregnant women and diabetic people must consult their doctor before adding makhanas to their diet. 
  5. If you are on some medication, consult your physician first.

However, fox-nut side effects are negligible compared to their host of health benefits, making them the perfect snack to munch on any time of the day.

Long story short- the next time you crave some potato chips to fulfil your evening snacking ritual, head to your kitchen cabinet and get a bowl full of this healthy, crunchy snack. Trust us, you will be doing a favour to your heart and tummy, and your taste buds will thank you forever!


1. How much makhana in a day should I consume?

You can easily consume about 1-2 handfuls of Makhana daily.
Tip: Do not fry your makhanas, instead, roast them.

2. Can we eat makhana during pregnancy?

Typically Makhanas make a good pregnancy snack, but every pregnant body type is different. Therefore it’s best to consult your doctor before consuming Makhanas.

3. Is makhana good for health?

Makhana, in moderation, is good for overall health as it contains many essential nutrients and vitamins.

4. How to eat makhana with milk?

Makhanas with milk taste excellent; here are a few dishes you can eat:
Makhana Kheer

5. Can we eat makhana fast?

Yes, you can have Makhanas during a fast. You can either roast them for a crunchy snack or make a yummy kheer.

6. Can we eat Makhana at night?

Makhanas can make a great bedtime snack, but the catch here is to eat them in the right quantity, or it might cause indigestion.

6 Comment
  1. I m a little confused, on one hand, you say, it’s high in fiber so improves digestion, and on another hand, you say it can cause constipation too?

    1. Sorry for the late reply due to technical problems on our end! Yes, makhana is good for kidney stones but we suggest you avoid using milk with it. You can eat them roasted for better benefits.

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