Small meals have helped Kareena Kapoor-Khan maintain her slim figure and makhanas are a snack she is known to swear by.
Makhana, also called fox nuts or lotus seeds, is a non-cereal grown in the stagnant water of wetlands, tanks, ponds lakes and ditches. Popular as a fasting food, its health benefits are superior to those of dry fruits such as almonds and walnuts.
Some of the health benefits of makhana are:
  • It’s a good source of protein, carbohydrates, fibre, magnesium, potassium, phosphorus, iron and zinc.
  • High in fiber and low in calories, it enables weight loss.
  • Its low sodium and high magnesium content makes it beneficial for those suffering from heart diseases, high blood pressure, diabetes and obesity.
  • It contains an anti-aging enzyme, which is said to help repair damaged proteins.
  • Its glycemic index is significantly lower than most high carbohydrate foods like rice, bread, etc.
Makhana seeds can be eaten raw, roasted or ground. Soaked in water overnight, it can be added to soups, salads or other gravy dishes. The puffed seeds are also used in kheer, puddings and dry roasted snacks. It can also be ground and added to soybean, bajra and jowar flours to prepare gluten-free, protein-rich rotis.
If you want to snack on makhanas, here’s how you should prepare them:

Roasted Makhana

100 grams of makhana
1 tsp olive oil
A pinch of haldi
Salt and pepper to taste


  1. In a heavy bottom pan, dry roast the makhana on low to medium heat. It will take about 10 minutes to roast evenly.
  2. Mix the oil, salt, pepper and haldi. Add to the roasted makhana and stir for a few minutes more, until the makhana are crisp to taste. Allow it to cool completely and store in an air-tight container.

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Written by Ritu Puri

Ritu Puri

A fruit a day keeps the stress away, says Ritu Puri who has a simple philosophy about good living – a healthy diet equals a happy life.
Puri, who battled weight issues, acne and other feminine health issues as an adolescent, managed to overcome these problems through changes in diet and lifestyle. Her success prompted her to pursue the subject professionally, leading her to a BSc in Home Science followed by an MSc in Food and Nutrition from Lady Irwin College, Delhi University. A training programme with All India Institute of Medical Science (AIIMS), a year at Fortis Hospital and work experience with the Nutrition Foundation of India (NFI), the dietician hopes to one day cure or control serious diseases and disorders with a healthy diet.
Like HealthifyMe, her goal is to keep her clients fit and healthy, and to get started on that path, she recommends choosing natural foods over processed ones. Healthy living is when a person is mentally, socially and physically fit, she says. So reach out to Ritu if you’re looking for wholesome makeover.

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  1. According to the article, it seems that Makhana is high in iron and other minerals, however before eating it, I wanted to know the true nutritional value. When I conducted nutrition testing on it, the content of minerals (iron, etc) was very low. We love makhana and are trying to understand its true benefits. Could you please help us? Is there a specific anti-aging enzyme? What is that called? Are there other benefits?

    • Hello Mallika,

      Makhanas are high in folate, magnesium and phosphorus. They are rich in flavonoids which contribute to the anti-aging process. Hope this helps you.

  2. Hello. My father is a heart patient. He went through an open heart surgery 4 years back for valve replacement. He is also suffering from Hernia. In addition, two months back he had an infection in pancreas due to some wrong medicine. He is not allowed to consume vitamin K because of regular warfarin dose.
    I want to know how eating makhanas will affect his health. Also, can you suggest some other diet habits so as to reduce the weakness and which doesn’t have any side effect.
    Thanks in advance:)

    • Hi Priya,

      The Vitamin K in makhana is negligible to cause any harm. Though portion size is to be maintained, no more than 1/3 cup a day.
      Weakness is an indicator the diet is lacking in protein, so including good sources of protein will help.

      Hope this helps you!

  3. I am 57 years male 5′ 7″, 77 kgs and a sedentary life style. I am a diabetic and BP patient. How do I structure my diet and life style changes to reduce the ill effects of my ailments?

  4. Hi..
    M 30 yrs.. weight 64 kgs.. wud like to know hw makhanas cn help in weight loss.. n hw much consumption daily wud help..
    Looking for help..

  5. Hey,
    I am 33 yrs of age having 89 kgs weight. Can you suggest me how i should eat makhana. Currently i take roasted makhana in morning.

  6. Can it be used for evening snack in office?

    Is it good to have it?

    What are other options of healthy and tasty snacks in evening in office?

  7. It is very difficult to stop once you open up box. So you easily and u eating 100g which is around 450cal equal to one meal. So have to be cautious.