Makhana, a popular snacking option and a staple in Indian pantries for decades, has been in the spotlight in recent times, being hailed as a superfood due to its health benefits.
During Budget 2025 session, Finance Minister Nirmala Sitharaman announced the formation of a special ‘Makhana Board’ in Bihar. Recently, Prime Minister Narendra Modi also revealed in a rally that he consumes makhana 300 days in a year.
Given the rising demand for this global superfood, which is also referred to as fox nut or lotus seed, and an increased focus on its cultivation in India, Amreen Sheikh, Head Dietician, Fortis Hospital, Mulund, reveals why it should be a part of your diet.
“Makhana is often considered a superfood because of its rich nutritional profile. It is naturally gluten-free, low in calories, and high in protein, fibre and essential micronutrients like calcium, magnesium and iron,” she informs.
Health benefits of makhana
From weight management to supporting bone health, makhana can contribute in one’s well-being in several ways. Sheikh reveals the following health benefits of fox nuts:
Weight management: Being low in calories and high in fibre, makhana can make one feel satiated for longer.
Heart health: They are low in cholesterol, fat and sodium, that makes them heart-friendly.
Bone health: The calcium and magnesium content in makhanas helps strengthen bones.
Diabetes-friendly: With a low glycemic index, makhana helps regulate blood sugar levels when taken in moderation.
Rich in anti-oxidants: The presence of flavonoids helps in reducing oxidative stress, delaying aging and improving immunity.
How much makhana should one consume?
While makhana offers various benefits, it should be consumed in moderation. “A moderate intake of 25-30 grams (approximately one small bowl) per day is generally safe and beneficial,” says Sheikh.
“While makhana is a healthy snack, consuming it in excess (more than 100 grams per day) may lead to digestive issues as excess fibre may cause bloating, constipation or flatulence,” she further warns.
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