Makhana Benefits & Nutrition
Makhana benefits: nutrition per 100 g (347 kcal, 9.7 g protein), how much to eat a day and who should be careful. Also called Fox nut / phool makhana.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Fox nut / phool makhana · Seeds, nuts & grains
- 347 kcalenergy
- 9.7 gprotein
- —fibre
- Year-round (harvested Aug–Oct in Bihar)best season in India
Per 100 g (dried, popped) 🟢 In season now
Health benefits of makhana
- Very low in fat — a light, crunchy alternative to fried namkeen.
- Is a source of plant protein.
- Popular for fasting (vrat) and as a filling evening snack.
How to eat it
Dry-roast in 1 tsp ghee with salt and pepper, or cook in kheer and curries.
How much a day: About 1 cup (30 g).
Who should be careful
- Flavoured packaged makhana can be high in salt and oil — read the label.
Best season in India
Year-round (harvested Aug–Oct in Bihar). See the month-by-month seasonal chart →
Frequently asked questions
What are the health benefits of makhana?
Very low in fat — a light, crunchy alternative to fried namkeen. Is a source of plant protein. Popular for fasting (vrat) and as a filling evening snack.
How much makhana can I have a day?
About 1 cup (30 g). Dry-roast in 1 tsp ghee with salt and pepper, or cook in kheer and curries.
Who should be careful with makhana?
Flavoured packaged makhana can be high in salt and oil — read the label.
When is makhana in season in India?
Year-round (harvested Aug–Oct in Bihar).
More seeds, nuts & grains
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