Makhanas (Fox Nuts): Health Benefits, Nutritional Value & Side Effects

Usually, people perceive healthy snacking as a boring snacking option. Snacks are meant to be fun, flavorful, yet healthy. What about a snack that tastes delightful and has a crunch better than your favorite chips? We are speaking about Makhana (fox nut): an Indian snack packed with nutrients. Makhana benefits comprise improved digestion, happier heart, healthier skin, and many more! It has been used for ages as a snack and culinary preparations like kheer, raita, and creamy curry. But nothing beats the roasted version of these!

Packed with nutrition and taste, Makhana makes the best snack any time of the day! You can count on Makhanas and keep on munching from morning till evening. But similar to everything else, makhanas have also its side effects. Let’s have a thorough look into the world of makhanas.

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

(Fox Nuts) Makhana Nutrition Value

The nutritional value of makhanas come from their high fiber content, low glycemic index, and low calories. They have almost negligible fat, making them a top choice among those who are passionate about weight loss. Below are some important makhana nutrition facts that deserve your attention.

Quantity100 gm
Protein9.7 gm
Fats0.1 gm
Carbohydrates76.9 gm
Fiber14.5 gm
Total Lipids (Fats)60 mg
Iron1.4 gm

Incredible Health Benefits of Makhana

Makhanas are a perfect example of having an utmost health benefits. In spite of their small size, they have several health benefits that make them a very good snack to eat on. Here are 8 health benefits of makhanas:

  1. Weight Loss

Makhanas, since they are low in calories, are considered a healthy weight-loss snack. The presence of adequate amount of protein in makhanas helps one stay full for longer after eating these for snacks. This also helps prevent overeating. Furthermore, makhanas are also low in calories making them a best choice for weight loss. Negligible amounts of saturated fats in them make them one of the healthiest snacks for the body.

  1. Improve Heart Health

Due to low amounts of sodium and high amounts of potassium, Makhanas help decrease the blood pressure levels among hypertension patients. No doubt, they are extremely useful in keeping these blood pressure levels in check.

The ample amount of magnesium present in makhanas improves the blood quality and oxygen in the body. Low magnesium levels increases the risk of diseases effected on heart.

  1. Improve Bone Strength

One of the important minerals that plays a crucial role in one’s bone health, sufficient intake of calcium is a must for anybody to improve their bone strength. Since Makhanas are a good source of the mineral, they can play an important role in strengthening one’s bones.

  1. Anti-Ageing Properties

Consuming makhanas or fox nuts on a regular basis can help fight against free radicals. Thus, they consider to be an anti-ageing agent. Packed with natural flavonoid called kaempferol, Makhanas help slow down the ageing process. This flavonoid aids keep away signs of ageing such as greying of hair, hair loss, and the formation of wrinkles.

  1. Controls Blood Sugar Levels

Due to having rich in good carbohydrates and protein, fox nuts can play an important role in managing one’s blood sugar levels. Their glycemic index is considerably lower than several staple foods. The low sodium and high magnesium content make these fox nuts the perfect intake to fight against diabetes and obesity. They can contribute to the control of blood sugar levels if eaten in the right quantity and manner.

  1. Detox Agents

Fox nuts or makhanas help in flushing out all the toxins from the body. The spleen recycles the RBCs, and retains the new WBCs and platelets. Makhanas play a vital role in detoxifying the spleen, thus helping the blood detoxed.

  1. Better Digestive Health

Due to the presence of high fiber content in makhanas, they are an important part of one’s digestive health. Including them in your daily diet can help your bowel movement perfect. The regular consumption of these fox nuts can help keep indigestion and constipation at bay. The antioxidant properties of makhanas make them even better for improving the entire respiratory system. They also help in the prevention of excessive and frequent urination.

  1. Improve Cognitive Function

Consumption of makhanas helps with sustaining the cognitive function of the nerves as these lotus seeds have high thiamine content. Further, eating these nuts also helps in the generation of acetylcholine, and contributes to the process of neurotransmission.

Makhana Side Effects

All best things come with a price and makhanas fox nuts are no exception. Although they are loaded with benefits, makhana side effects on the body cannot be ignored. Hence, moderation is the key. Some of the side effects are gastrointestinal problems, allergies, and an increase in insulin level. Other side effects are constipation and bloating when one consumes excessively.

If you feel uncomfortable, or get signs of allergy, immediately stop the consumption and consult your doctor. Diabetic people and pregnant women must consult their doctor before taking makhanas on their diet. Also consult your physician first if you are on some medication. However, fox nut side effects are negligible as compared to many 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 fulfill your evening snacking ritual, get yourself a bowl full of this healthy, crunchy snack from your kitchen cabinet. Believe us, you will be doing a favor to your heart and tummy, and your taste buds will thank you forever!


Makhanas have several health benefits that make them a great snacking option. One can consume them in the form of the healthy recipes, or they can also be eaten uncooked. One way or the other, you can reap the makhana health benefits by simply keeping some handy in your pantry at all times.

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