Makhana, also known as Fox nuts or lotus seeds, comes from the Euryale Ferox plant, which grows in water and is mostly found in the wetlands of India, China, and Japan. It’s an aquatic crop and a key part of traditional Indian Ayurvedic and Chinese medicine systems. In India, especially in the states of Bihar and Manipur, Makhana is widely cultivated and considered a sacred offering in rituals and festivals.

Often roasted and eaten as a crunchy snack, these white, puffy balls may look simple, but they’re packed with powerful nutrients. Unlike many other snacks, Makhana is low in fat and high in protein, fibre, and essential minerals, making it a favourite among health-conscious individuals and those following a weight loss or detox regimen.

Fox Nuts (Makhana)

A clean, plant‑based superfood packed with protein, fibre, and essential minerals. With near‑zero fat, a low glycemic index, and powerful antioxidants, fox nuts support weight management, heart health, digestion, and skin vitality. Perfect for guilt‑free snacking, roasting, flavouring, or adding to curries and desserts.

📊 Nutritional Profile (per 100g)

Calories: 347 kcal 

Protein: 9.7 g (high for a puffed snack) 

Fat: 0.1 g (near‑zero fat) 

Carbohydrates: 76.9 g 

Dietary Fibre: 14.5 g (excellent for digestion & satiety) 

Calcium: 60 mg (supports bone strength) 

Magnesium: 67 mg (heart & muscle function) 

Potassium: 500 mg (blood pressure regulation) 

Phosphorus: 180–200 mg (bone & cell health) 

Iron: 1.4–2.6 mg (supports energy & blood health) 

Glycemic Index: ~37–45 (low to moderate) — slow, steady energy release

⭐ Key Health Benefits

1. Weight Management

High fibre + low calories = long‑lasting fullness and reduced snacking. 

2. Heart Health

Very low fat

High magnesium & potassium

Low sodium

These support healthy blood pressure and circulation. 

3. Blood Sugar Control

Low glycemic index and slow‑digesting carbohydrates help prevent sugar spikes. Suitable for diabetics in moderation. 

4. Digestive Health

14.5 g fibre per 100g supports gut bacteria, regularity, and reduced bloating. 

5. Bone Strength

Calcium + magnesium + phosphorus = strong bones and improved density. 

6. Antioxidant & Anti‑Ageing

Contains flavonoids like kempferol, which fight inflammation and oxidative stress. Supports skin health and slows ageing. 

7. Energy & Satiety

Complex carbs release energy slowly — ideal for long workdays, fasting, or pre‑workout.