Nutritional Values & Facts about Makhana : Find out why foxnuts are healthy for all!

Makhana (also known as prickly water lily seeds, popped lotus seeds, foxnut or gorgon nut), one of India's traditional snacks is back. Long known for health giving properties, the nutritional benefits of eating Makhana are valued by medical science and now makhana is being popular worldwide.

Makhana Nutrition Facts

Popped Lotus seeds are low in cholesterol, saturated fat and sodium. They are an extremely good source of manganese, potassium, magnesium, thiamin, protein and phosphorus. 100 grams of lotus seed will give you 350 calories, which means about 77 grams of carbs, 9.7 grams protein, and 0.1 grams of fat. The remaining is made up of water, potassium, sodium, phosphorus and calcium. These are high in fiber, which helps maintaining the excretory tract in proper order. It helps to eliminate all the spleen from the body and keeps it clean from the unnecessary cholesterol, therefore, maintaining the body’s cholesterol level. The potassium content is a great advantage for heart as it reduces the risk of heat stroke and hypertension. It is helpful in flushing out excess water and sodium from the body. It is of a great help in case there are muscle contractions, which can lead to cramps. The thiamine content in lotus seeds are helpful in sustaining the healthy cognitive functions of the nerves. Lotus seed intake helps in the generation of Acetylcholine which is required for the purpose of neurotransmission.

Makhana Nutrients Value per 100g

350 cal



Total Fat









Minerals Summary

Nutritional Information on vitamin and mineral content is confirmed by researchers and they suggested that Makhana contains Vitamin B1, carotene, iodine, iron, and phosphorous in addition to potassium and calcium.

The sodium content in Makhana is insignificant, but nutritional value changes when it is further processed with spices and salt. You should read the label of the product to check salt content in it.

Note: RDA (Recommended Dietary Allowance) values are based on 2000 calorie diet.

MineralsValue per 100g% of RDA
Calcium, Ca
60 mg
Iron, Fe
1.4 mg6%
Magnesium, Mg
67.2 mg17%
Phosphorus, P
200 mg20%
Potassium, K
500 mg14%
Sodium, Na
210 mg8%

Post Highlights

Makhanas are low in calories and high in fibre and good carbs.
A 50gms serving of fox nuts has just 180 calories.
If you love flavoured makhana, roast them at home with spices.
Makhana (Foxnuts) Recipe: Roasted Makhana Chaat
Popped Lotus Seeds as a healthy Indian snack