Resources

Culinary Uses

Snacking: Roasted popped makhana can be enjoyed as a healthy and satisfying snack on its own or with a sprinkle of salt, pepper, or other spices.

Cooking: Makhana can be added to curries, soups, and stir-fries to add a unique texture and nutty flavor.

Baking: It can be used as a crunchy topping for cakes, cookies, and other baked goods.

Sweet Treats: Makhana can be coated in chocolate or other sweet coatings for a delicious dessert.

Traditional Indian Cuisine: Makhana is used in various Indian dishes, including kheer, raita halwa, and other sweets.

Baby foods

Medicinal Uses

Digestive Health: Makhana is high in fiber, which aids in digestion and prevents constipation.

Weight Management: Low in calories and high in fiber, makhana can help you feel full for longer, reducing overall calorie intake and aiding in weight loss.

Heart Health: Low in fat and rich in potassium, makhana can contribute to heart health.

Blood Sugar Regulation: Its low glycemic index helps regulate blood sugar levels.

Bone Health: The presence of calcium and phosphorus supports bone health.

Antioxidant Properties: Makhana contains antioxidants that can help protect against cellular damage.

Nutrition

Makhana is found superior to dry fruits such as almond, walnut, cashew nut and coconut in contents of sugar, proteins, ascorbic acid and phenol. Sixteen types of amino acid are present in the kernel. Both raw and fried Makhana are fairly rich in essential amino acids.

Nutrients ​ ​​: Value

Calories ​ ​ ​ ​: 347 kcal

Protein ​ ​ ​ ​: 9.7g

Carbohydrates ​​: 76.9g

Dietary Fibre ​ ​​: 14.5g

Fat ​ ​ ​ ​: 0.6g

Saturated Fat ​ ​ ​: 0.1g

Cholesterol ​ ​ ​: 0mg

Sodium ​ ​ ​​: 1mg

Potassium ​ ​​: 350mg

Calcium ​ ​ ​​: 60mg

Iron ​ ​ ​​: 1.9mg

Magnesium ​ ​​: 56mg

Phosphorus ​ ​​: 162mg

Zinc ​ ​ ​​: 1.1mg

Vitamin ​ ​ ​​: C 1.2mg

Vitamin B6 ​ ​ ​: 0.2mg

Folate ​ ​ ​ ​: 8 mcg

Niacin (B3) ​ ​​: 0.5mg

Riboflavin (B2) ​ ​: 0.1mg

Thiamine (B1) ​​: 0.2mg