Makhana, also known as fox nuts, gorgon nuts, or lotus seeds, are the edible seeds of the Euryale ferox plant, which grows in stagnant water bodies and wetlands in Asia. These small, white, pearl-like seeds are cultivated primarily in India (90% of global production comes from Bihar), China, and Japan. When harvested and roasted, they become a light, crunchy, and nutritious snack.
Nutritional Profile (Per 100g raw – approx.)
- Calories: ~350-362 kcal
- Protein: ~9.7-11.16 g (excellent plant-based protein source)
- Carbohydrates: ~76.9 g
- Fiber: ~14.5 g (aids in digestion)
- Fat: Very low, ~0.1-0.6 g
- Minerals: Rich in Calcium (approx 60mg), Magnesium, Potassium, Phosphorus, and Iron
- Vitamins: Contains Vitamin B12 and B1
Key Health Benefits
- Weight Loss: Low in calories and fat, making it an ideal guilt-free snack for weight management.
- Nutrient-Dense: High in protein and fiber, helping with satiety and digestive health.
- Antioxidant Rich: Contains antioxidants like kaempferol, which help reduce inflammation and combat chronic diseases.
- Diabetic Friendly: Low glycemic index and low sodium.
- Heart Health: Known to help manage blood pressure and cholesterol levels.
- Anti-Aging: Contains compounds that promote skin health.
Usage
Makhana has a mild, nutty flavor, allowing it to absorb various spices. It is commonly roasted with ghee/oil and spices, used in curries, added to kheer (pudding), or enjoyed as a plain roasted snack.
Makhana has a mild, nutty flavor, allowing it to absorb various spices. It is commonly roasted with ghee/oil and spices, used in curries, added to kheer (pudding), or enjoyed as a plain roasted snack.
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