Fox Nuts : Phool Makhana - The Super Snack For Weight Management

 Fox Nuts

Fox nuts are also called makhana or Lotus nuts. It's a very famous snack in Asia or specially South Asia. It is a seed of water lily plant, called Euryale Ferox or less commonly sought name Gorgon Plant. World's 80-90 % of makhana is being produced in Bihar, one of the states in India. It is very popular for snacking because of its taste and health benefits.

Nutritional value of makhana per 100 gram :

Calories : 345 - 360 Kcal

Carbohydrate : 76 g

Fibre : 14.5 g

Protein : 9-10 g

Fats : 0.9 - 1 g

Sodium : less than 1 mg

Micronutrients : Calcium - 60 mg , Iron - 1.4 - 2.6 mg , Magnesium - 67-67.2 mg , Phosphorus - 162 - 200 mg.

Makhana contains long-chain carbohydrates which is called complex carbs that slows down digestion as compared to simple carbs. Due to its nature of slow digestion it is very helpful in not rising blood sugar, maintaining metabolism and gives a feel of satiety.

Calorie Count : 100 gm of Makhana contains 345 - 360 calories, which is still lower as compared to many snack option. In general people eat 40-50 gram of makhana that can be easily maintained while calorie count.

Fibre and Satiety : Makhana has lots of fibre which reduces the urge of eating frequently and makes you feel fuller for longer time.

Low Glycemic Index : Phool makhana has low glycemic index which does not cause rapid spike in blood sugar level that can cause weight gain.

Protein : Makhana is a good source of protein which maintains muscle mass and boosts metabolism and makes you feel satisfied. 

Good Fats : It contains good and low saturated fat content which contains omega-3 fatty acids, contributing to better heart health.

Antioxidants : Makhana is full of antioxidants which protect our body from free radicals which can cause cancer.

How to Include Makhana in Your Diet

Makhana is incredibly versatile. Here are some simple, healthy ways to enjoy it:

• Roasted with Spices: Dry roast in a pan and sprinkle with pink salt, turmeric, and black pepper.

• Trail Mix: Combine roasted makhana with nuts, seeds, and a few dried berries.

• Makhanas in Milk: Cook in low-fat milk with a hint of cardamom for a healthy dessert.

• Makhana Chaat: Mix with chopped veggies, lemon juice, and spices for a crunchy salad.

✷Final Thoughts

While many snacks boast of being "healthy," makhana truly delivers on that promise. It’s nutrient-

dense, low in fat, and supports long-term satiety—making it a perfect addition to any weight 

management plan. Whether you're trying to lose weight, manage your energy levels, or simply 

snack smarter, makhana checks all the right boxes.

Switch to a bag of chips   bowl of makhana so that you and your waistline will thank you for ever.🤟🤟🤟👌