Makhana is known as a superfood because of its nutrient richness. It is also known as Fox Nuts, Lotus Seeds, Gorgon Nuts, or Phool Makhana. It is the seed of an aquatic plant – Lotus, which is mostly cultivated in north-east India, Bihar, and West Bengal. Bihar is the leading producer in India.
Makhana is mentioned in Ayurveda and Chinese medicine as a supplement in the treatment process.
How is Makhana Made?
According to the ‘Indian Council of Agricultural Research’, traditionally, the production of makhana is a labor-intensive and time-consuming process. It involves three stages:
- First, the seeds are roasted in a clay pot or cast-iron pan at 250–320°C.
- Second, they are kept aside for 2–3 days (traditional way) or 20–25 hours (mechanized way), and then roasted again.
- Third, the seeds are popped with a mallet by skilled workers or automatically by machine.
The Central Institute of Post-Harvest Engineering and Technology (CIPHET), Ludhiana, has developed a machine to fully mechanize these three stages. The machine helps workers stay safe from high-temperature furnaces, reduces waiting time, and increases the production rate.
Benefits of Makhana
- Helps with weight loss: The low-calorie and high-fibre content makes it a good option for a weight loss diet.
- Manages diabetes: The low glycemic index of makhana helps regulate blood sugar.
- Good for the heart: It helps replace bad cholesterol with good cholesterol and regulates blood pressure.
- Improves sleep: The amino acid tryptophan supports good sleep.
- Bone health: The presence of calcium helps strengthen bones
Why is it a Good Choice?
- Easy to digest
- Gluten-free
- Low glycemic index
- Provides sustainable energy
Nutritional Value (per 100 g)
Different sources show different nutrient values. According to Apollo Hospital, Asian Journal of Biological and Life Sciences, and Pharmeasy.in, we conclude a range.
Nutrient Estimated Range / Average
- Calories ~360–400 kcal
- Protein ~8–11 g
- Fibre ~8–12 g (some sources report up to 25 g)
- Fat (Total) ~1–3 g (higher if fried)
- Carbohydrates ~60–65 g
- Calcium ~60–120 mg (Pharmeasy claims 9.5–14 g)
- Iron ~1.5–2 mg (raw)
- Magnesium ~90 mg
- Phosphorus ~200 mg
- Other Nutrients Antioxidants, trace minerals, vitamins
Note: The nutritional value depends on soil type, processing method, whether makhana is raw or roasted and other small factors.
Who Should Avoid Makhana? (Side Effects)
- Kidney stone patients: Makhana contains oxalates, which can worsen stone problems.
- Diabetes patients: Some sources claim makhana may raise sugar levels, but its low glycemic index suggests it helps regulate blood sugar. The effect is debatable.
- People with digestive disorders: Its high fiber content may be difficult for elderly people to digest.
- Patients with high uric acid levels: Makhana contains purines, which can increase uric acid.
- Individuals with blood clotting problems: Vitamin K in makhana may increase the risk of clotting.
- People with nut or seed allergies.
Daily Dose
Dose of any nut or seed is not an absolute number for all. According to many sources, it varies between 1 to 3 handfuls, which depends on health and the requirements of the individual.
⚠ This article is for information purposes only and not a recommendation. Consult a doctor before making dietary changes.
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