Food and Nutrition

Makhana During Pregnancy - Is It Safe To Eat?

Ambili S Kartha

Created by Ambili S Kartha
Updated on Apr 03, 2022

Makhana During Pregnancy Is It Safe To Eat
Reviewed by Expert panel


Makhana, which is also known by the names Phool makhana, fox nut, lotus seed, and gorgon nut, is nothing but the seeds of the prickly water lily plant. Basically, they are tasteless and fluffy. Makhana can be consumed raw or cooked. You can eat roasted makhana seeds and munch them as an evening snack or you can also immerse them (preferably) in milk and try out different makhana recipes. It is a perfect substitute for unhealthy snacks.  Still, even though it is easily available in the market, not many of us are aware of its nutritional value which makes it a perfect snack. How many of us know the fact that makhana is used in Chinese medicine for 3000 years and has been referred to in Ayurvedic medicine as well?.

This blog helps you to understand the nutritional value, health benefits, and side effects of makhana and also the right quantity and right manner to consume it. Read on

Nutrition Value Of Makhana

It is the nutritional facts of this seed that make this a healthy option. It is free of gluten and low in cholesterol and high in fiber. The level of sodium and saturated fat is also significantly low.

100 grams of makhana vouches for 350 calories which consist of 77 grams of carbohydrates, 9.7 grams of protein, and 0.1 grams of fat. Therefore, makhana calories comprise not just carbs but protein, vitamins, and minerals as well. Therefore, makhana can be considered as a “low-calorie dry seed”.

The vitamin and mineral levels are as follows:

  • Potassium – 367 mg
  • Phosphorous – 200.3 mg
  • Magnesium – 67.2 mg
  • Calcium – 52.2 mg
  • Iron – 1.1 mg
  • Niacin – 0.5 mg
  • Zinc – 0.3 mg
  • Vitamin B-6 – 0.2 mg
  • Thiamine – 0.2 mg
  • Copper – 0.1 mg
  • Folate – 33.3μg
  • Vitamin A – 1μg

Is It Safe To Eat Makhana During Pregnancy?

Consuming the right amount of makhana is not only safe but is also highly beneficial during pregnancy. Being rich in minerals like calcium, iron, phosphorus, manganese, potassium and B vitamins, amino acids, and antioxidants, makhana is beneficial as it enhances fetal development. It is beneficial for those mothers who are at higher risk of hypertension and gestational diabetes as well.

How To Eat Makhana?

  • You can be soaked in water overnight and can be added directly to soups, salads or prepare curries and roast of your choice
  • You can stir fry it in little oil and ghee for a lip-smacking snack

How Much Makhana Can I Eat A Day?

Makhana snacks and curries are yummy. However, like everything else, overconsumption of makhana can bring about unwanted side effects. Hence limit it to 2 handfuls per day. 

Health Benefits Of Makhana

Listed below are some of the best health benefits of makhana:

  1. Help In Weight Loss: Makhana, being low in calories, with zero cholesterol and saturated fat, is considered one of the healthiest snacks to lose weight. Being low in glycemic index, munching Makhana leaves you feeling full eventually leading to weight loss.
  2. Anti-aging Properties: Makhana contains an anti-aging enzyme that assists in fixing and preserving the impaired cells that lead to aging and, thereby, slow down the aging process.
  3. Healthy Heart: Did you know low magnesium levels increase the risk of heart attacks? Makhana contains is rich in magnesium. Magnesium is great for improving blood circulation to the heart. Folate and magnesium bring down the risk of diseases associated with coronary heart diseases
  4. Beneficial For High Blood Pressure: Makhana, being high in its potassium and magnesium level and low in sodium level, helps to maintain blood pressure. It is highly beneficial for those who are experiencing hypertension and stress.
  5. Enhance Metabolism: Makhana contains essential minerals like iron and phosphorous.  This helps to detoxify the body. This, thereby, improves the metabolism of the body.
  6. Enhance Fertility: Including makhana in the daily menu helps to increase your fertility.  In men, it can potentially increase the sperm count and quantity whereas, in women, it makes the uterus lining strong and helps to combat infertility.
  7. Helps To Cure Insomnia: If you are experiencing difficulty sleeping, include makhana in your daily menu. These seeds have a mild sedative property. Besides, The vitamins and antioxidants in the seeds regulate various body functions, brings down stress, and thereby, help to fight off insomnia.
  8. Diabetic Snack: Being gluten-free and protein-rich. It is also rich in fiber and low in fat. Therefore, if eaten in the right measure and in the right way, Makhana helps in managing blood sugar levels and a healthy diabetic snack.
  9. Enhances Bone Strength: Makhana is rich in calcium. Including it in the daily menu is highly beneficial for bones and teeth. For the same reason, it is advantageous for those who suffer from arthritis and osteoporosis.
  10.  Beauty Benefits:  Besides the above health benefits, makhana can play a significant role in maintaining and enhancing your beauty. Let’s see how.
  • Proteins in these seeds help to get rid of the wrinkles and blackspot         
  • Kaempferol (an anti-inflammatory flavonoid) in makhana helps in bringing down the redness and pain caused by acne
  • Being rich in antioxidants, makhana helps to scavenge free radicals out from the skin. As a result, the skin becomes bright.

What Are The Side Effects Of Makhana?

Overconsumption of makhana can bring about

  • Flatulence, constipation, and bloating.
  • Bringing down the blood sugar level blood sugar levels, especially in people on a high insulin dose.
  • Allergy, especially for those who experiencing nut allergy.

This content has been checked & validated by Doctors and Experts of the parentune Expert panel. Our panel consists of Neonatologist, Gynecologist, Peadiatrician, Nutritionist, Child Counselor, Education & Learning Expert, Physiotherapist, Learning disability Expert and Developmental Pead.

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| Mar 25, 2019

wow didnt know fox nut has so many benefits

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| Feb 25, 2020

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| Mar 19, 2020

This is a great thing, I think everyone feels this information is very valuable, thank you

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| Mar 19, 2020

goalken please do not advertise

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