7 Top Health Benefits, Uses & Nutrition Of Makhana | Lotus Seeds (Phool Makhana) | Fox Nuts

Makhana | Phool Makhana is the Hindi word for fox nut also called as gorgon nut. It is got from a type of lily plant whose botanical name is Euryale Ferox. The plant produces large leaves that have a unique quilted texture by which we can recognize it anywhere and purple flowers that has sharp spines at the base, you can find the plant commonly in ponds. This plant is usually found in Northern India especially Bihar and other north eastern states. It is also used in other countries like Japan, China and Korea. Roasted makhana is called Thamarai Vithai in Tamil, Makhana in Bengali & Gujarati and Melluni Padmanu in Telugu. To prepare makhana, the seeds of the makhana plant are collected from the ponds, sun dried and then roasted in thick cast iron pan with continuous stirring and once a popping sound is heard they are taken out and hit with a hammer to remove the outer shell and the roasted kernel pops out in expanded form. The popped seeds are called makhana, they are then packaged and sold. Makhana Nutrition: 100 grams of makhana contains 328 calories, 79 grams of carbohydrates, 9.6 grams of protein (makhana is rich in 16 types of amino acids), .1 gram of fat, .002 gms of calcium and .9 g of phosphorus and .0014 g of iron. Here are some of the health benefits of makhana: 1. Makhana For Weight Loss: Makhana is high in fiber and low in fat and is wonderful as a snack for people trying to lose weight. When including in weight loss diet, try to reduce the amount of ghee while roasting to a bare minimum to reduce the over all caloric value of the dish. 2. Makhana Antioxidant Properties: Makhana is rich in antioxidants and consuming it regularly will prevent premature ageing of our skin and hair. 3. Makhana For Diabetics: Makhana has low glycemic index and any food that is high in nutrients and has a low GI is ideal for diabetic patients. 3. Makhana For Pregnancy: Makhana has a soothing effect on the body and can be given to pregnant women, it can be given to them in the form of kheer or as roasted snack in the evening times. 4. Makhana Is Gluten Free: For people who are on gluten free diets, makhana is a great natural ingredient to include in their diets. It is also has very low amount of fats compared to nuts and since it is rich in fiber will prevent constipation too. 5. Makhana Anti Inflammatory Properties: Makhana has wonderful anti inflammatory properties and will be greatly beneficial for people suffering from arthritis. 6. Makhana For High Blood Pressure: Makhana helps regulate blood pressure, it is rich in magnesium and potassium and low in sodium making it a perfect food for pressure patients. Just make sure not to add salt after roasting, instead add powdered herbs to give it a nice flavor. 7. Wonderful Vegan Protein Source: Makhana is rich in protein, and can be taken as a snack by everyone including kids, older people and pregnant women. At home, I love to make roasted makhana and I use a small amount of ghee for frying it to give it a nice flavor. I have given the recipe for it below, you can modify and prepare it according to individual needs by substituting or reducing ghee and including or excluding salt. Side Effects: Makhana has no side effects but if you eat too much, it can cause bloating sensation….

1. Heat 11/2 tsp of ghee in a pan and let it melt. Once melted add in 1 cup of makhana.

2. Start frying in low to medium flame, stirring constantly.

3. After a few minutes, the seeds will change color. The whole process has to be done patiently in low to medium flame.

4. Once the seeds change color, add in required amount of chilli powder and salt. If the makhana looks dry, the chilli powder will not stick to makhana so add tiny bit of ghee while adding the chilli powder and mix well.

5. Finally fry some fresh curry leaves till crisp, add to the makhana and serve as an evening snack… 


  • These taste wonderful and is a perfect as a evening snack.
  • Roasting it in medium flame makes it brown evenly and gives it a nice crunch.
  • Don’t roast too much, it has to change color slightly
  • Makhana can be added to kheer or in gravies too


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