By Balveer Singh Rathore, Editor · Last updated: September 26, 2026 · How we write
Makhana (fox nut, often sold as “lotus seeds”) is a light, crunchy snack that’s low in fat and gives some protein. Roasted makhana was found to have a low glycemic index (about 37) in a small 2022 study. It can be a better snack than fried namkeen, but it’s still calorie-dense, so stick to about 1 bowl (25–30 g) and roast it with minimal ghee and salt.
What is makhana?
Makhana is the popped seed of the prickly water lily (Euryale ferox), grown mainly in Bihar. It’s often sold as “lotus seeds”, but it comes from a different plant from the true lotus. It’s roasted and popped, then eaten as a snack, in kheer or in curries. It’s naturally gluten-free and often eaten during vrat (fasting).
Makhana nutrition per 100 g
| Nutrient | Raw (approx.) | Roasted (approx.) |
|---|---|---|
| Protein | 11.4 g | 14.6 g |
| Carbohydrates | 74.8 g | 79.4 g |
| Fat | 0.6 g | 0.7 g |
| Fibre | 0.4 g | 0.5 g |
| Energy | about 350 kcal | about 380 kcal |
Values for protein, carbs, fat and fibre are from a 2022 study in Food Production, Processing and Nutrition (dry weight basis); energy is calculated from these. Values vary by variety and processing.
One bowl (about 25–30 g) of plain roasted makhana gives roughly 100–115 kcal and 4 g of protein.
7 benefits of makhana
- Low in fat: plain makhana has less than 1 g fat per 100 g, unlike fried snacks.
- Some protein: about 4 g per bowl, more than many other crunchy snacks.
- Low glycemic index (in one study): roasted makhana had a GI of about 37 in a small 2022 human study, which may mean a slower rise in blood sugar.
- Light and filling: its puffed, airy texture gives a big bowl for relatively few calories.
- Gluten-free: suitable for people avoiding gluten.
- Contains antioxidants: the same study found roasting increased phenolic and flavonoid content.
- Easy vrat food: a good option during fasts. See our Navratri diet plan.
Claims that makhana cures kidney problems, infertility or heart disease aren’t supported by good human studies.
Is makhana good for weight loss?
It can help if it replaces higher-calorie snacks like chips, namkeen, biscuits or fried pakoras. But makhana isn’t a “negative calorie” food; 100 g still has around 350+ kcal. Roasting it in lots of ghee, butter or with caramel adds many more calories. Keep portions to one bowl and fit it into your calorie deficit.
Is makhana good for diabetes?
Plain roasted makhana may be a reasonable snack for people with diabetes because of its low GI in one study and low fat. It’s still mainly carbohydrate, so portions matter. Pair it with a protein like roasted chana or peanuts, and ask your doctor or dietitian how it fits your plan.
How much makhana to eat daily?
About 25–30 g (one medium bowl) a day is a sensible snack portion for most adults.
3 healthy makhana recipes
- Masala makhana: dry-roast 30 g makhana on low heat for 5–7 minutes, add ½ tsp ghee, a pinch of salt, haldi, black pepper and chaat masala.
- Makhana and peanut mix: roast makhana with 10 g peanuts and roasted chana for more protein.
- Makhana raita: add roasted makhana to curd with cucumber, jeera and mint just before eating.
Side effects and cautions
- Too much can cause bloating or constipation; drink water.
- Flavoured, packaged makhana can be high in salt, oil and sugar; read the label.
- People with kidney disease on potassium or phosphorus limits should ask their doctor.
- For young children, whole makhana can be a choking risk; crush or soften it and supervise.
For more healthy snacks, see our dry fruits guide and high-protein vegetarian foods.
Frequently asked questions
What are the benefits of makhana?
Makhana is low in fat, gives some protein (about 4 g per bowl), is gluten-free and was found to have a low glycemic index in a small 2022 study. It’s a lighter alternative to fried snacks. Claims that it cures serious diseases aren’t backed by good human research.
Is makhana good for weight loss?
It can help when it replaces fried or sugary snacks, because a bowl is filling and low in fat. But 100 g still has around 350+ kcal, so portions matter. Roast it with little ghee and salt and keep to about one bowl a day.
How much makhana should I eat per day?
About 25–30 g, one medium bowl, is a sensible daily snack portion for most adults. That gives roughly 100–115 kcal and 4 g of protein if plain roasted. Flavoured or ghee-roasted makhana has more calories and salt.
Is makhana good for diabetics?
Plain roasted makhana may suit people with diabetes in moderation, as one small study found a low glycemic index of about 37. It’s still mostly carbohydrate, so keep portions small, pair it with protein and check with your doctor or dietitian.
Can I eat makhana every day?
Yes, most healthy adults can eat a small bowl of plain roasted makhana daily as part of a balanced diet. Watch the ghee, salt and flavourings, and vary your snacks to get a wider range of nutrients.
Is makhana good during pregnancy?
Plain makhana is a common, generally safe snack during pregnancy as part of a balanced diet. There’s little research on specific benefits. Choose low-salt, low-oil versions, and follow your doctor’s advice about diet during pregnancy.