Makhana: Superfood for Healthy Snacking & Weight Loss

“Makhana Nutrition & Health Benefits You Must Know”

Makhana, also known as fox nuts or lotus seeds, is one of the healthiest snacks for weight loss and fasting (vrat). Light, crunchy, and highly nutritious, makhana keeps you full for long hours without adding extra calories. If you’re on a diet or following fasting rituals like Navratri or Ekadashi, these 3 easy makhana recipes are perfect for you

Why Makhana is Called a Superfood

• Low in calories & fat but rich in protein and fiber.

• Packed with antioxidants, minerals, and micronutrients.

• Easily digestible, making it ideal for kids, adults, and even during fasting (vrat).

• Versatile – can be eaten sweet, salty, roasted, or in curries.

Nutritional Value of Makhana (per 100 g)

• Calories: ~360 kcal

• Protein: 9–10 g

• Carbohydrates: 65–70 g

• Fat: < 1 g

• Fiber: 7–8 g

• Minerals: Calcium, Magnesium, Iron, Potassium, Phosphorus

Health Benefits of Makhana

1. Weight Loss & Satiety

   • High protein + fiber keeps you full for long hours.

   • Prevents unnecessary cravings, supporting calorie control.

2. Boosts Heart Health

   • Low sodium + high potassium = balanced blood pressure.

   • Antioxidants reduce cholesterol and improve circulation.

3. Supports Diabetes Control

   • Low glycemic index prevents sugar spikes.

   • Best eaten roasted without extra sugar or jaggery.

4. Strengthens Bones & Teeth

   • Rich in calcium and phosphorus for bone health.

5. Slows Aging & Improves Skin

   • Antioxidants like kaempferol help reduce wrinkles and inflammation.

6. Improves Digestion

   • Fiber content helps with constipation and gut health.

7. Natural Detoxifier

   • In Ayurveda, makhana is believed to support kidney and liver function.

How Much Makhana to Eat Daily for Weight Loss?

• 1 to 2 handfuls (30–40 g) per day is enough.

• Too much may cause bloating or constipation due to high fiber.

How to Add Makhana to Your Diet

• Roasted Snack: Dry roast in ghee/olive oil with salt, pepper, or masala.

• Makhana Kheer: Cook in milk with sugar or jaggery for a dessert.

• Makhana Curry: Add to paneer or vegetable gravies.

• Trail Mix: Mix roasted makhana with nuts and seeds.

• Energy Laddoo/Barfi: Combine with jaggery, ghee, and dry fruits.

👉 For weight loss, roasted makhana with mild spices is the best choice.

1. Roasted Masala Makhana (Healthy Snack)

Ingredients:

• 2 cups makhana

• 1 tsp ghee or olive oil

• ½ tsp black pepper powder

• ½ tsp sendha namak (rock salt)

• ½ tsp cumin powder

Method:

1. Heat ghee in a pan.

2. Add makhana and roast until crispy (5–7 minutes).

3. Sprinkle black pepper, cumin, and rock salt.

4. Mix well and enjoy hot & crunchy.

💡 Perfect for fasting or evening tea-time snack.

2. Makhana Kheer (Sweet Fasting Recipe)

Ingredients:

• 1 cup makhana

• ½ liter milk

• 3–4 tbsp sugar/jaggery

• 4–5 chopped almonds & cashews

• 1 tsp cardamom powder

Method:

1. Roast makhana lightly and crush into halves.

2. Boil milk and add crushed makhana.

3. Cook for 10–12 minutes until soft.

4. Add sugar, cardamom, and nuts.

5. Serve warm or chilled.

💡 A creamy, energy-rich dessert for vrat.

3. Makhana Curry (For Lunch/Dinner in Fasting)

Ingredients:

• 1½ cups makhana

• 1 cup curd (whisked)

• 1 tbsp ghee

• 1 tsp cumin seeds

• 1 tsp sendha namak

• ½ tsp black pepper & coriander powder

• Fresh coriander leaves

Method:

1. Roast makhana in ghee until crispy, set aside.

2. In the same pan, add cumin seeds and spices.

3. Add whisked curd slowly, stir continuously.

4. Add roasted makhana and simmer for 5–6 minutes.

5. Garnish with coriander and serve with samak rice or roti.

💡 Wholesome, filling, and vrat-friendly curry.

Things to Keep in Mind

• Eat 1–2 handfuls per day (30–40 g).

• Too much can cause bloating or constipation.

• Diabetics should avoid sugar-heavy makhana sweets.

Makhana isn’t just a fasting food – it’s a superfood for modern lifestyles. Whether you want to lose weight, manage diabetes, or just replace junk food with something healthier, makhana is the perfect snack. Crunchy, versatile, and nutrient-packed, it deserves a permanent spot in your kitchen!