13 Health Benefits of Makhana (Lotus Seeds benefits)

Updated on 21 November 2025

Makhana is one of the rising stars among the superfoods. Known also as fox nuts or lotus seeds, it has become very popular in recent years due to its excellent health attributes. In Indian homes, makhana is a very common and likable snack. The food is both crunchy and tasty and contains a lot of nutrients as well. In order to derive the health advantages of makhana in several ways, it can be consumed through either roasting, frying, or incorporating it into the compositions of curries and desserts.

What is Makhana?

Makhana is the very mature fruit of the Euryale Ferox plant, which is grown in water and mainly seen in India, China, and Japan. It is first dug up, dried, and then processed into the boiled snack we are familiar with. For many centuries, makhana has been among the basic herbs used by practitioners of Ayurveda and Chinese medicine.

Makhana Nutritional Value

If we are to go with an estimate of 100 grams, here is the nutritional powerhouse of makhana:

Calories: 350–370 kcal
Protein: 9–10 g
Carbohydrates: 65–70 g
Fat: 0.1–0.5 g (very low)
Fiber: 7–10 g
Calcium: 60–80 mg
Iron: 1.4–1.8 mg
Magnesium, Zinc, and Phosphorus: Present in significant quantities
Antioxidants: Flavonoids and alkaloids

13 Health Benefits of Makhana

Makhana is more than just a crunchy snack; it's also good for your health in many ways because it has a lot of nutrients. It offers a lot of protein, fibre, and key minerals that can help you lose weight and improve your heart and digestive health. Adding it to your diet is a wonderful option. Here are 13 science-backed health benefits of makhana that explain why this little seed should be dubbed a superfood.

Rich in Antioxidants: Makhana is full of antioxidants. It has flavonoids like kaempferol, which are very potent antioxidants. They fight free radicals, slow down ageing, and lessen inflammation.
Good for Your Heart: Makhana has a lot of potassium and very little sodium. This helps keep your heart healthy and blood pressure in balance.
High Fibre: Makhana is high in fibre and protein yet low in calories and fat, which can help you lose weight. This implies that it keeps you full for longer, which means you eat fewer calories and lose weight slowly but surely.
Good for Your Stomach: This snack is made out of fiber that is very good for your stomach, so that it is easy to digest and constipation is a thing of the past.
Keeps Blood Sugar Stabilized: The glycemic index of Makhana is very low; thus, even diabetic people can consume it without any stress. It plays a major role in keeping blood sugar under control and not rising.
Makes Bones Firm: The calcium from Makhana is a big help in making the bones full of minerals and free from diseases like osteoporosis.
Firms Up the Kidneys: Makhana acts as a cleanser and helps the kidneys to work perfectly and throw out the waste of the body.
Improves Skin: Makhana's antioxidants protect the skin from wrinkles and acne by forming a barrier on the skin.
Strengthens the Immune System: Makhana strengthens the immune system and helps the body in general because it has magnesium, zinc, and potassium in it.
Makes You Smarter: Many people believe that makhana makes you smarter and sharper since it protects your brain and fights inflammation.
Helps in Insomnia Management: Makhana is associated with relaxation and sleep improvement due to its magnesium, which is why it can calm the body down.
Hormonal Balance in Women: When it comes to traditional medicine, makhana is one of the herbs that is proven to help with a hormonal imbalance. It is very effective, especially during menstruation and menopause.
Good for Pregnancy: The energy, protein, and essential minerals are just right for pregnancy, so makhana during pregnancy is 100% an apple-a-day remedy.

How to Add Makhana to Your Diet

A simple and tried method to enjoy makhana is to dry roast it with some ghee and mild spices. This can be your next healthy work-time munch.

Makhana Kheer treats are good for serving at-home parties. A sweet Indian dessert made up of milk, sugar, and roasted makhana.
One could never guess that Indian street food and makhana could ever be together. A simple dish like Makhana Chaat calls for makhana grits along with a medley of onions, tomatoes, and spices.
When you feel like munching on something crunchy, reach out for a pack of nuts, dried fruits, and roasted makhana mix.
Mix roasted makhana with some nuts and seeds for a trail mix that is healthy and tasty.
Having a glass of smoothie can be another way to blend the rest of the powdered makhana with the smoothie to thicken the smoothie.

Makhana Side-Effects

Although makhana is generally a safe food, overeating may result in:

The occurrence of gas or stooling problems for some people is owing to the high fiber content.
A few examples of allergic reactions (very low) in quite a few individuals who are highly allergic to the seeds of the lotus plant.
High blood glucose occurs when high amounts of sugar are in the diet or when makhana is taken in the form of sweet dishes.

How Much is the Safe Limit?

According to the majority of adults, the daily limit is 1 to 2 ounces (30–50 grams) of makhane, which is a healthy and beneficial option. In case of being used in the making of foods or delicacies, the user must take care that the other ingredients, say, sugar or ghee, are not eaten in large amounts.

Conclusion

Makhana, a very basic yet beneficial superfood, is packed with a vast number of health benefits ranging from weight loss to heart health and even skin and digestion improvement. Its abundance of nutrients and low-calorie nature make it an ideal refreshment for everyone across all age groups. On the same note as any food intake, the key to being successful with it is by eating moderately. Incorporation of makhana in your meal plan on an everyday basis might really prove to be the most significant factor in helping one start & continue with the healthy lifestyle path.