Not many of us in the Western world have heard about a new superfood —Makhana, also called Fox Nut. It sounds exciting and unique, so let’s look into Fox Nut’s benefits, nutrition, and everything you need to know about the superfood. Let’s also see how much it costs and if other foods have similar nutritional values and tastes that we can eat if we can’t get our hands on Fox Nut.Â
What is Fox Nut or Makhana?
Makhana, also known as fox nuts and lotus seeds, is a popular snack in India and other parts of Asia. Fox Nuts come from the Euryale ferox plant, found in stagnant waters like ponds and lakes.Â
Harvesting Makhana is a labour-intensive and traditional process. Fox Nuts are grown in parts of India, particularly in Bihar, West Bengal, and Assam. The process involves multiple steps and requires very skilled farmers.
The Makhana farmers collect the seeds from ponds where the Euryale ferox plant grows. The Fox Nut farmers submerge into the water to pick the mature seeds found at the bottom. They clean and sun-dry the seeds before roasting the Fox Nut over low heat. This roasting makes the outer shell brittle, and the seeds are manually cracked with a wooden hammer, revealing the edible white kernel inside. Think of it as heating and popping popcorn one by one.Â
The popped Makhana is further dried to ensure crispness and then packaged for sale. This traditional method requires significant manual effort and expertise, particularly in the popping stage. However, due to the massive demand for Makhana, the seeds are popped in an industrial way that is faster and helps to produce a more consistent end product (1). Â
Have a look at this fascinating video of harvesting and popping the Fox Nuts.
Diferent Tastes of MakhanaÂ
Similar to popcorn, Makhana has a neutral taste when unseasoned. It can be incorporated into curries and stews and eaten on its own as a snack. Fox Nut can also be ground into nutritious gluten-free flour that you can incorporate in baking.Â
Makhana nutrition value per 100gÂ
Why is Makhala gaining popularity outside India and is classed as a superfood? Let’s examine its nutritional value.
| Calories | 347 kcal | - |
| Protein | 9.7 g | 19% |
| Total Fat | 0.1 g | 0.20% |
| - Saturated Fat | 0 g | 0% |
| - Trans Fat | 0 g | 0% |
| Total Carbohydrate | 76.9 g | 28% |
| - Dietary Fiber | 14.5 g | 52% |
| - Sugars | 0 g | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 IU | 0% |
| Vitamin B1 (Thiamine) | ~0.2 mg | 13% |
| Vitamin B2 (Riboflavin) | ~0.2 mg | 15% |
| Vitamin B3 (Niacin) | ~1.5 mg | 9% |
| Vitamin B6 | ~0.3 mg | 15% |
| Folate (B9) | ~7.5 mcg | 2% |
| Vitamin E | ~0.9 mg | 5% |
| Calcium | 60 mg | 5% |
| Iron | 1.4 mg | 8% |
| Magnesium | 67 mg | 17% |
| Phosphorus | 220 mg | 31% |
| Potassium | 500 mg | 14% |
| Sodium | 1 mg | 0.04% |
| Zinc | ~0.8 mg | 7% |
| Copper | ~0.3 mg | 33% |
| Manganese | ~1.2 mg | 52% |
To summarise:Â
Makhana is an excellent snack due to its amazing nutritional profile. It is low in calories and fat, making it great for weight management. With 9.7 grams of protein and 14.5 grams of dietary fibre per 100 grams, it supports muscle maintenance and digestive health while helping you feel full.
Makhana is rich in essential minerals like magnesium (17% DV), phosphorus (31% DV), and potassium (14% DV), which contribute to bone health, energy metabolism, and heart health. Additionally, it contains B vitamins, particularly thiamine, riboflavin, and vitamin B6, which support energy production and brain function.
Antioxidants such as vitamin E and minerals like manganese (52% DV) and copper (33% DV) optimise Fox Nut’s health benefits by reducing oxidative stress and promoting overall well-being. This combination of high fiber, protein, and essential nutrients makes Makhana a nutrient-dense, health-boosting superfood.
Makhana or Fox Nut benefitsÂ
In China and India, Fox Nut has been used as a medical plant since ancient times. However, let’s see if there are any current studies proving the health benefits of the Makhana. We can not argue that Fox Nuts’ mineral content makes it a healthy dietary supplement (1)and there are some studies proving that Makhana has several health benefits:Â
- Antioxidant and Cardioprotection (3)
- Diabetes and Blood Pressure Management (4)
- Weight Loss potential (5)
- Anti-ageing (5)
How does Makhana compare to other, more available superfoods?
Let’s see how Makhala compares to other foods that are available in our supermarkets. Some foods with nutrition similar to Fox nuts are popcorn, Quinoa, Chia seeds, Roasted Chickpeas, Pumpkin seeds, Almonds, and Cooked Millet.Â
Nutritional Highlights per 100g:Â
| Calories | 347 kcal | 150 kcal | 120 kcal | 486 kcal | 180 kcal | 559 kcal | 579 kcal | 119 kcal |
| Protein | 9.7 g | 3.1 g | 4.1 g | 16.5 g | 10 g | 30 g | 21.2 g | 3.5 g |
| Fat | 0.1 g | 4.5 g | 1.9 g | 30.7 g | 4.5 g | 49 g | 49.9 g | 1 g |
| Fiber | 14.5 g | 15 g | 2.8 g | 34.4 g | 8 g | 6 g | 12.5 g | 1.3 g |
| Carbohydrates | 76.9 g | 22 g | 21.3 g | 42.1 g | 28 g | 10.7 g | 21.6 g | 23.7 g |
| Calcium | 60 mg | 7 mg | 17 mg | 631 mg | 49 mg | 52 mg | 269 mg | 8 mg |
| Iron | 1.4 mg | 1.0 mg | 1.5 mg | 7.7 mg | 4.6 mg | 8.8 mg | 3.7 mg | 0.6 mg |
| Magnesium | 67 mg | 35 mg | 64 mg | 335 mg | 79 mg | 592 mg | 268 mg | 44 mg |
| Phosphorus | 220 mg | 90 mg | 152 mg | 860 mg | 210 mg | 1233 mg | 484 mg | 100 mg |
| Potassium | 500 mg | 93 mg | 172 mg | 407 mg | 875 mg | 809 mg | 733 mg | 63 mg |
| Sodium | 1 mg | 1 mg | 7 mg | 16 mg | 24 mg | 7 mg | 1 mg | 5 mg |
| Zinc | 0.8 mg | 0.9 mg | 1.1 mg | 4.6 mg | 2.5 mg | 7.8 mg | 3.1 mg | 0.9 mg |
| Vitamin E | 0.9 mg | 0.1 mg | 0.6 mg | 0.5 mg | 0.8 mg | 2.2 mg | 25.6 mg | 0.1 mg |
| Vitamin B6 | 0.3 mg | 0.1 mg | 0.1 mg | 0.5 mg | 0.3 mg | 0.1 mg | 0.1 mg | 0.1 mg |
To summarise:
- Makhana is low in calories and fat, high in fibre, and provides a good amount of protein and essential minerals.
- Popcorn (Air-Popped) is also low in fat and calories. It has a similar fibre content to makhana but a slightly higher protein content. It also has a similar taste and texture.Â
- Quinoa has a complete protein profile and moderate fibre and mineral content.
- Chia Seeds are rich in fibre and healthy fats, particularly omega-3s, and they are also rich in calcium and magnesium.
- Roasted Chickpeas are high in protein and fibre, similar to Makhana, with higher iron and potassium content.
- Pumpkin Seeds are rich in protein, healthy fats, and essential minerals like magnesium and zinc.
- Almonds are high in healthy fats, protein, and vitamin E, making them a nutritious snack with a slightly different nutrient focus than makhana.
- Millet is lower in calories and protein but provides a good amount of essential minerals, making it a versatile grain option.
Overall, Makhana has a very good nutrient balance. However, chia seeds stand out as the most nutrient-dense food on the list due to their high concentration of essential nutrients, healthy fats, and fibre. While they are calorie-dense, the benefits they provide make them an excellent choice if you can’t get hold of Fox Nuts.Â
Potential dangers of Makhana
Fox Nuts are harvested in stagnant waters that can be contaminated when grown in a country like India. There are sanitary problems, especially in overbuilt areas, and hygiene standards are lower than in more developed countries. Therefore, we need to be careful when buying fox nuts to make sure they come from reputable growers and are tested for heavy metals and other pollutants.Â
Due to the growing demand for Fox Nut, it is also grown in specially prepared fields that are fertilised and then filled with water for Makhana. This method of growing uses chemical fertilisers (2).
Conclusion
Makhana or Fox Nut has a great nutritional profile and can be incorporated into your daily life as a snack or added to main dishes, but it is quite expensive and difficult to get hold of. When buying a packet of popped Makhana, make sure you check for quality and third-party testing. Overall, yes, it is great and nutritious, but so is Air-popped popcorn.Â
Have you tired Makhana? Let me know in the comment section.Â
Do you love discovering new superfoods? Read:
20 AFFORDABLE SUPERFOODS & THEIR SCIENCE-PROVED BENEFITS.
BENEFITS OF IRISH SEA MOSS. A DEEP DIVE INTO THE SUPERFOOD
Please Note: This post is for informational purposes only and is based on research. It’s not medical advice. It’s always best to consult a healthcare professional with health concerns. Enjoy reading!
- Khadatkar, A., Mehta, C., & Gite, L. (2020). Makhana (Euryle ferox Salisb.): A high-valued aquatic food crop with emphasis on its agronomic management – A review. Scientia Horticulturae, 261, 108995. https://doi.org/10.1016/j.scienta.2019.108995.Â
- https://www.makhana.org/know-makhana/makhana-lifecycle
- Das, S., Dér, P., Raychaudhuri, U., Maulik, N., & Das, D. (2006). The Effect of Euryale Ferox (Makhana), an Herb of Aquatic Origin, on Myocardial Ischemic Reperfusion Injury. Molecular and Cellular Biochemistry, 289, 55-63. https://doi.org/10.1007/s11010-006-9147-1.
- Br, J., Srivastava, A., & , I. (2019). New Makhana Processed Products for Health Benefit. Journal of Food Processing and Technology, 10, 1-4. https://doi.org/10.4172/2157-7110.1000789.
- Jana, B., Bhatt, B., & Srivastava, A. (2022). Biochemical Components of Makhana (Euryale ferox Salisb) and its Relevance to Anti-obesity Effect in Human. Asian Journal of Dairy and Food Research. https://doi.org/10.18805/ajdfr.dr-1871.
Silvija Meilunaite PN1-NC, is a certified nutrition coach and a writer in the nutrition and self-improvement field with a passion for exploring science-based knowledge focusing on holistic health and plant-based nutrition.
Featured in the Wellness on Time magazine.
