Is Makhana Good for Weight Loss?

A bowl of fried makhanas | is makhana good for weight loss

Makhana for Weight Loss 

The Makhana, the super nutritious healthy snack that once used to go unnoticed on supermarket shelves, is now grabbing all the attention of India’s health-conscious people.

It has been noticed that Makhanas or fox nuts are not only tasty but have various health benefits. 

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Makhanas are especially very helpful in dealing with untimely hunger and are a good alternative to oily and processed snacks.

One of the reasons why Makhanas are a popular healthy evening snack in the country is that they are very low in calories. One cup of plain roasted makhanas only adds up to 106 calories.

Makhanas have a detoxifying effect on the liver and enhance metabolism, which helps in shedding extra weight.

According to a study, the Lotus seed has the potential to be developed as an effective agent against obesity-related issues. While they help in weight loss, researchers are also beginning to see that a Lotus seeds diet may help slow down the process of weight gain for those who indulge in a high-fat diet.

Although using Makhana for weight loss is still a foreign idea to several people, awareness is increasing as more and more dieticians are suggesting this healthy Indian snack to the masses.

When any fitness icon and celebrity swears by the several health benefits of Makhanas, health buffs are bound to go over it. Various people suggest having makhana for their post-pregnancy transformation and adding makhanas can help shed weight and retain the glow.

If you’re the one who is trying to lose some weight and are not sure how to use this amazing healthy snack in your arsenal, you can try some tasty recipes to get you started.

Let's have a look at how makhanas can help you lose weight.

Is Makhana Good for Weight Loss?

Makhanas are a very high source of proteins and carbohydrates and are very low in cholesterol, saturated fat, and sodium. The nutritional profile of Makhana aids in weight loss by helping one stay full for a longer time after eating.

Makhana is rich in protein and fibre which are essential for cutting calories and losing weight.

Because of how slowly fibre digests in comparison to simple carbs, it provides a more sustained source of energy. Consuming foods high in fibre can help you control your appetite because they expand as they absorb water in the digestive tract. As a result, you may eat fewer calories overall.

Lean muscle mass and the ability to maintain lean mass throughout a weight loss programme are both aided by adequate protein intake. Meals high in protein help people feel full longer.

Despite its high caloric content, makhana (approximately 30 g, or around 105 kcal) can be used as a meal replacement. When compared to the same number of chips or candies, one serving of makhana contains fewer calories. Therefore, makhana helps you lose weight by reducing your calorie intake and stopping you from binge eating.

Calories in 1 cup makhana

216 calories are in one cup of Roasted Makhana, Roasted Lotus Seeds. Carbohydrates account for 16 calories, proteins for 43 calories, and fat accounts for the rest 139 calories.

The nutritional benefit of Makhana stems from its high fibre content, low glycemic index, and low-calorie count. It has nearly little fat, making it a popular choice among people looking to lose weight. The following are some important makhana nutrition facts that you should be aware of.


100 gm




9.7 gm


0.1 gm


76.9 gm


14.5 gm

Total Lipids (Fat)

0.1 gm


60 mg


1.4 mg

Best time to eat makhana

Makhana, also known as fox nuts, are a delicious snack to have between meals or at midnight. They are high in protein and low in salt, cholesterol, and fat. They are also gluten-free, making them suitable for anyone who is gluten intolerant.

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Makhana health benefits

1. Keeps Kidneys Healthy

Makhana maintains kidney function by regulating urine and blood flow.

They purge and detoxify the spleen. It helps flush out any harmful substances.

2. A Sound Heart

Makhana is a rich source of several essential nutrients.

Additionally, the low salt and lipid content of fox nuts contributes to blood pressure control.

3. Cleanses the Liver

The liver is responsible for cleansing the body by removing all of the waste products.

Makhanas promote metabolic health and proper liver function.

4. Beneficial to Diabetic Patients

Makhana supports blood sugar control.

Due to their low glycemic and caloric indexes, they are beneficial for those with diabetes in maintaining their blood sugar levels.

5. Strengthen Bones

Calcium is abundant in makhana. Increased bone and cartilage health, smoother joints, and protection from bone-wasting diseases are all benefits of a calcium-rich diet.

Consume fox nuts with milk regularly to improve bone density and strength.

6. Losing Weight

Makhanas help you maintain the ideal weight since they are low in calories and cholesterol.

Unlike fried and packaged snack options, fox nuts do not lead to weight gain.

7. Hormone Balance

Makhana supports your body's hormonal equilibrium.

When menstruation, makhanas can help curb appetite and prevent binge eating. In addition, they are useful in alleviating the discomfort of PMS.

8. Maintains a healthy digestive system

For healthy digestion, our bodies need fibre. The dietary fibre content of makhanas ensures that the digestive system will function normally.

Constipation and hard stools are only two of the digestive difficulties that can be helped by eating fox nuts daily.

9. Beneficial to Fertility

Makhanas keep the body's hormones in check.

They ensure the health and functionality of all of a woman's reproductive organs, which is excellent news for her fertility. Consuming makhanas daily is beneficial for reproductive health in women.

10. Minimizes Inflammation

Makhanas contain a compound called kaempferol, which helps reduce the body's inflammatory reactions.

Fox nuts should be used often to treat inflammation.

11. Slows down ageing

With its high concentration of anti-ageing anti-oxidants and amino acids, makhana can be used to put off the inevitable.

Makhanas contain anti-oxidants that keep the skin bright and healthy.

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How to Eat Makhana for Weight Loss?

When you are looking for weight loss, Makhanas work best when consumed as a midday snack.

Untimely hunger pangs are a big threat to your weight loss goals as you are likely to binge on oily and processed snacks at such times.

Preparing and storing some roasted makhanas at home is a low-calorie, highly nutritious alternative to fried chips and snacks.

Makhana recipes for weight loss

Ghee Roasted Makhana

  1. Add Makhanas to a non-stick pan and dry roast them on low flame.
  2. Keep roasting until the soft spongy makhanas turn crisp and turn a little brown. This might take approx 7 to 8 minutes.
  3. Once ready, turn off the flame and let the makhanas cool down.
  4. Now, add two tsp of ghee or olive oil in a separate thick-bottomed pan.
  5. When the ghee melts, add a pinch of salt and half a tsp of black pepper.
  6. Mix the ingredients properly before adding the makhanas so that the flavours stick on well with the makhanas and are evenly distributed. You can also add white sesame seeds for extra crunch.
  7. Add the dry roasted makhanas into the pan and toss them for a few seconds on low flame. Do this until all the flavours have mixed properly.

Healthy Makhana Chivda

  1. Add two tsp of ghee to a hard bottom pan. Then add a tsp of cumin seeds, some finely chopped green chillies, and a few curry leaves.
  2. Stir them for a minute and add some peanuts.
  3. Once all the ingredients are fried well, top the mixture with some chana dal, red chillies, and cashews. You can also add dried coconut if you like its flavour. It's optional and as per your taste.
  4. Keep tossing everything together until they are fried well.
  5. Add salt and turmeric as per your taste. The mixture is ready to add the dry roasted makhanas to it.
  6. Mix and roast the makhanas until they are properly coated with the masala. Once done, allow it to cool and then put them into an airtight container.

Mint Flavoured Makhana

  1. One of the refreshing snacks for your body during the summer.
  2. Add ghee to the pan. Once the ghee melts, add a few curry leaves and pumpkin seeds and fry them well. Then, add a pinch of salt and pepper for flavouring.
  3. Add the roasted makhanas to the pan and top with any herbs of your choice.
  4. Finally, add a tsp of mint powder and everything properly until the flavours are evenly distributed.

Take Away

For better results, have Makhanas with a healthy balanced diet and good exercise. Stick to your regular healthy meals and avoid any crash diets for healthy weight loss.

Too much of anything is bad. Refrain from overconsumption of makhanas as it may cause allergies and gastrointestinal issues.

When consumed in the right amount and manner, it can be your best weight-loss companion.

Frequently Asked Questions:

1. Is makhana good for weight loss?

Yes, if consumed in the proper form and quantity, it can help burn fat naturally, assisting in optimal weight reduction.

2. How many makhanas should I eat daily?

One can eat 2-3 handfuls of makhanas daily.

3. Can we eat makhana on an empty stomach?

Yes, if consumed in the proper form and quantity, it can help burn fat naturally, assisting in optimal weight reduction.


  1. Jeong Soon You, Yun Ju Lee, Kyung Soo Kim, Sung Hoon Kim, Kyung Ja Chang, Anti-obesity and hypolipidaemic effects of Nelumbo nucifera seed ethanol extract in human pre-adipocytes and rats fed a high-fat diet