Are you looking for a healthy, nutritious snack that helps with weight loss, controls diabetes, and tastes delicious? If so, you need to discover phool makhana, one of the most underrated yet powerful superfoods available in Pakistan.
Phool makhana, also known as fox nuts or lotus seeds, has been used in traditional Asian medicine and cuisine for thousands of years. These white, puffy seeds are naturally gluten-free, low in calories, and rich in nutrients, making them perfect for health-conscious individuals, diabetics, and anyone trying to lose weight.
In this blog, we will tell everything you need to know about phool makhana, including what it is, its health benefits, calorie content, how to eat it, where to buy it in Pakistan, and how much it costs.
What is Phool Makhana?
Phool makhana consists of popped seeds from the lotus flower plant (Euryale ferox). The seeds are harvested from ponds and lakes, dried, and then roasted to create the light, crunchy snack we know as makhana.
Phool Makhana in English
English names: Fox nuts, Lotus seeds, Gorgon nuts, Makhana
Scientific name: Euryale ferox
Phool Makhana in Urdu
Urdu: پھول مکھانہ (Phool Makhana)
The name “phool makhana” literally translates to “flower seed” in Urdu, referring to its origin from the lotus flower.
Appearance and Texture
- Color: White or off-white
- Shape: Round, puffy, irregular
- Texture: Light, crispy, crunchy when roasted
- Taste: Mild, slightly nutty, absorbs flavors well
Phool Makhana Benefits
Phool makhana offers numerous health benefits that make it a true superfood.
1. Excellent for Weight Loss
Phool makhana is one of the best snacks for people trying to lose weight because it:
- Low in calories
- High in protein
- Rich in fiber
- Low in fat
A handful of roasted makhana can satisfy your snack cravings without sabotaging your diet.
2. Controls Blood Sugar and Diabetes
Phool makhana has a low glycemic index, making it ideal for diabetics. It helps:
- Prevent blood sugar spikes
- Improve insulin sensitivity
- Provide sustained energy without crashes
- Control diabetes naturally
Many diabetic patients in Pakistan use makhana as their go-to healthy snack.
3. Supports Heart Health
The nutrients in phool makhana promote cardiovascular health by:
- Lowering cholesterol levels
- Reducing blood pressure
- Improving blood circulation
- Preventing heart disease
The low sodium and high magnesium content make it heart-friendly.
4. Strengthens Bones
Phool makhana is rich in calcium and phosphorus, which:
- Strengthen bones and teeth
- Prevent osteoporosis
- Support bone health in growing children and aging adults
5. Improves Digestion
The fiber content in makhana supports digestive health by:
- Promoting regular bowel movements
- Preventing constipation
- Supporting healthy gut bacteria
- Reducing bloating and gas
6. Anti-Aging Properties
Phool makhana contains antioxidants that:
- Fight free radicals
- Slow down aging
- Improve skin health
- Reduce wrinkles and fine lines
In traditional Chinese medicine, makhana is considered an anti-aging food.
7. Boosts Kidney Health
Makhana is beneficial for kidney function and helps:
- Strengthen weak kidneys
- Reduce frequent urination
- Support urinary tract health
8. Reduces Inflammation
The anti-inflammatory compounds in phool makhana help reduce:
- Joint pain and arthritis
- Body inflammation
- Chronic inflammatory conditions
9. Improves Sleep Quality
Makhana contains compounds that help calm the nervous system, promoting:
- Better sleep
- Reduced anxiety
- Mental relaxation
10. Safe During Pregnancy
Phool makhana is considered safe and nutritious for pregnant women, providing:
- Essential nutrients for mother and baby
- Energy without excess calories
- Calcium for bone development
- Protein for fetal growth
Always consult your doctor before making dietary changes during pregnancy.
Phool Makhana Calories
Understanding the calorie content helps you incorporate makhana into your diet effectively.
Calorie Breakdown
- Per 100 grams: 347 calories
- Per 1 cup (approximately 50g): 173 calories
- Per handful (approximately 30g): 104 calories
Compared to other snacks:
- Potato chips (100g): 536 calories
- Peanuts (100g): 567 calories
- Cashews (100g): 553 calories
- Phool makhana (100g): 347 calories
As you can see, makhana is significantly lower in calories than traditional nuts and snacks.
Nutritional Value Per 100g
- Calories: 347
- Protein: 9.7g
- Carbohydrates: 76.9g
- Fiber: 14.5g
- Fat: 0.1g
- Calcium: 60mg
- Phosphorus: 350mg
- Iron: 1.4mg
The high protein and fiber content with minimal fat makes phool makhana an ideal snack for weight management.
How to Eat Phool Makhana
There are many delicious ways to enjoy phool makhana.
Roasted Makhana
Step 1: Heat a pan on medium flame.
Step 2: Add makhana (no oil needed).
Step 3: Roast for 5-7 minutes, stirring constantly.
Step 4: Remove from heat and let cool.
Step 5: Season with salt, pepper, or spices as desired.
Flavored Makhana Variations
Masala Makhana:
Roast with ghee, salt, red chili powder, and chat masala.
Sweet Makhana:
Roast with a little butter and jaggery or honey.
Peri Peri Makhana:
Season with peri peri seasoning for a spicy kick.
Caramel Makhana:
Coat with caramelized sugar for a sweet treat.
In Dishes
Kheer (Makhana Pudding):
Traditional Pakistani dessert made with makhana, milk, sugar, and cardamom.
Makhana Curry:
Cooked in a creamy gravy with spices.
Salads:
Add roasted makhana to salads for extra crunch and nutrition.
Trail Mix:
Mix with dried fruits and nuts for a healthy snack mix.
Phool Makhana Price in Pakistan
- Per 250 grams: PKR 300 to PKR 600
- Per 500 grams: PKR 600 to PKR 1,200
- Per kilogram: PKR 1,200 to PKR 2,500
Prices vary based on quality, size, and whether it is locally sourced or imported.
Where to Buy Phool Makhana in Pakistan
- Dry fruit shops
- Supermarkets
- Grocery stores
- Online platforms
- Health food stores
Side Effects and Precautions
Phool makhana is generally safe, but there are some considerations.
Possible Side Effects
- Digestive discomfort
- Allergic reactions
- Constipation
Who Should Be Cautious
- People with digestive issues
- Those with allergies to seeds
- People on restricted diets
Important Tips
- Start with small portions (1/4 to 1/2 cup) if you are new to makhana
- Drink plenty of water when eating makhana due to its fiber content
- Avoid excessive oil or butter if you are watching your weight
- Stale makhana loses nutritional value
The Bottom Line
Phool makhana is a nutritional powerhouse that offers numerous health benefits including weight loss support, diabetes control, heart health, improved digestion, and anti-aging properties. With only 347 calories per 100 grams and packed with protein and fiber, it is one of the best healthy snacks you can choose.
The key is to eat it in moderation, drink plenty of water, and choose quality makhana from reliable sources. With consistent consumption, you will notice improved energy levels, better weight management, and overall enhanced health.
If you need personalized dietary advice or nutritional guidance, you can easily connect with the best nutritionist. Call us at 03111222398 for more information.
