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 favorite 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!

Health Benefits of Makhana

Source: Instagram

Filled with nutrition and taste, Makhana makes the best snack any time of the day! From morning till evening, you can count on Makhanas and keep on munching. But like everything else in the world, makhana has its side effects too. Let’s have a detailed look into the world of makhanas.

There are a host of benefits of this gluten-free snack but before we dig deeper into that, let’s have a look at makhana nutritional value.

(Fox Nuts) Makhana Nutrition Value

Makhana’s nutritional value comes from its high fiber 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

Health Benefits of Makhana

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 flavors 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.

2. Makhanas for Weight Loss

Makhana for Weight Loss

Source: Instagram

Since they are low in calories, makhanas are considered a healthy weight-loss snack. One cup of makhana contains only 83 calories which is nothing as 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.

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 be a cause of 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 aging 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 foxnut advantages is that they aid in acetylcholine production, assisting the neurotransmission process.

7. Great for A Healthy Heart

Makhana for Healthy Heart

Source: Instagram

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

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 fiber that help in regulating blood sugar levels and fighting against obesity.

9. Improves Digestion

Makhana Benefit for Digestion

Source: Instagram

Makhanas’ high fiber 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 every day 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 4 gm. of protein that is equal to 7% of the daily recommended amount. Since makhanas come from a plant, they are also vegan-friendly.

12. Improves Bone Strength

Makhana for Bone Strength

Source: Instagram

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

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

Makhana Side Effects

Makhana Side Effects

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All good things come with a price and makhanas are no exception. Though they are loaded with benefits, makhana 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 as compared to the host of health benefits they offer, making them the perfect snack to munch on at any time of the day.

Long story short- the next time you crave for some potato chips to fulfil your evening snacking ritual, just head to your kitchen cabinet and get yourself 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 handful of Makhana daily.
Tip: Do not fry your makhanas, instead of roast them.

2. Can we eat makhana in 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 tastes excellent; here are a few dishes you can eat:
Makhana Kheer

5. Can we eat makhana in 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.

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5 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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