A Comprehensive Guide on the Health and Nutritional Benefits of Makhana (Fox Nuts)

A Comprehensive Guide on the Health and Nutritional Benefits of Makhana (Fox Nuts)

Makhana is becoming the snack of choice for many people. This is not just because of its texture and taste, but also due to the amazing health and nutritional values it holds. If you are looking for the same, this content will provide information on this low-calorie snack. Roasted spicy makhana is something to enjoy at any time of the day.

Everything You Need to Know about Makhana (Fox Nuts):

Fox nut or Gorgon nut, commonly known as Makhana in India is a superfood that contains unique nutritional values and health benefits. This aquatic crop belongs to the Nymphacaccae family. It is mainly cultivated in South and East Asian countries. Makana snacks are incredibly nourishing and filling. It contains different types of minerals, proteins, and carbohydrates. Due to their therapeutic effects, they are also used in different types of Ayurvedic and Chinese remedies. 

The world is becoming more and more health conscious. Most people are looking for vegan, gluten-free, plant-based, and non-GMO food even when it comes to snacks. If you are looking for the same, makhana snacks are the best option. They are praised for their nutritional and health benefits. For instance, this amazing food is packed with thiamine, a soluble vitamin that can improve cognitive functions. On the other hand, this nut also has astringent properties that alleviate kidney-related problems. 

As more and more people are realising the amazing health benefits offered by Makhana, the demand for this crop is steadily increasing. The modern makhana snacks are devoured all across the nation and in foreign countries. For instance, the roasted makhana from Healthy Master has become the top choice for all age groups. The dense crunchy texture is enjoyed by kids and adults equally. 

Unique Health Benefits of Makhana:

As mentioned above, Makhana is a great source of proteins and other essential micronutrients. It is also very low in unwanted calories. 100 grams of makhana contains just 250 calories. The dense texture of makhana will also keep you feeling filled for a longer period of time. 

The magnesium content in makhana promotes cardiovascular health in an individual, whereas the potassium content lowers blood pressure. This remarkable aquatic snack also contains phosphorus, which is important for the body to repair damaged DNA. Makhana is also known to promote the production of acetylcholine, a chemical required for the functioning of nerves. On the other hand, having too little of this chemical in your body can increase the risk of heart disease and high blood pressure.   

Makhana also contains an antioxidant called Kaempferol. This antioxidant reduces inflammation in the body and also reduces the risk of cancer and other chronic diseases. Apart from all the health benefits, makhana also ranks low in the glycemic index, which means it is ideal for diabetic patients. 

Adding Makhana to your Diet:

Adding makhana to your diet does not have to be boring. You will find numerous healthy snacks and dishes based on makhana these days. For instance, there are roasted and dry-roasted varieties that you can use as a delicious tea-time snack. They are also low in sodium, fat, and cholesterol. 

Different Makhana Recipes and Snacks to Try:

  1. Phool Makhana Curry:

The phool makhana curry is a very unique, delicious, and easy Indian curry you can try at your home. Makhana sabzi can be a great alternative to the regular meal menu. This curry made using roasted foxnuts and cashews makes it very rich and creamy. It can be relished with rice, rotis, or pooris. If you are looking for the same as a fasting food, you can make this recipe without onion or garlic as mentioned below. 


  • 2 cup Makhana
  • 1 cup tomato chopped
  • 1 tbsp ginger chopped
  • 1 green chilli
  • 4 tbsp ghee
  • ¼ cup unsalted cashew
  • ¼ tbsp asafoetida (hing)
  • 1 tbsp cumin seeds (jeera)
  • ½ tbsp red chili powder
  • ½ tbsp turmeric powder
  • 2 tbsp cream
  • 1 tbsp chopped coriander
  • ¼ cup water
  • Salt to taste


Make a smooth puree by combining tomato, green chili, and ginger. You can use 1 or 2 tablespoons of water and blend them in the blender. Set the puree aside and heat 2 tablespoons of water in a kadai. Fry the fox nuts until crispy and transfer to a plate. Add cashews to the same kadai and roast until they turn light golden and set them aside. 

Heat the remaining ghee in the same kadai, and add cumin seeds and asafoetida. Fry for 10 to 20 seconds and add the puree. Stir the masala over low heat until cooked. Add the remaining spices, and salt and cook until the oil separates. Add cream and combine nicely. You can add more water if you want to make more gravy. Add the roasted foxnut and cashews and cook for 2-3 mins. Turn off the heat.

Garnish with chopped coriander and cream. Serve phool makhana curry with rotis, poori, or rice. 

  1. Crispy Fox Nut:

If you are looking for a quick and easy snack, Healthy Master crispy fox nut is the best option for you. This is a great way to include makhana in your dietary routine without the trouble of shopping and cooking it. This initiative product is low in fat and high in nutrition. It is enriched with essential nutrients, proteins, carbohydrates, iron, phosphorus, potassium, zinc, and fiber. 


Makhana is one of those crops that have been overlooked due to its ergonomic, financial, and societal factors. However, the amazing health benefits they can offer cannot be neglected. They are amazing midday snacks that can be enjoyed by any age group. If you want to buy delicious and crunchy makhana snacks, online, Healthy Master is the right choice. Come, explore a world of healthy and yummy snacks.