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Makhana has its origins in the Madhubani district of Bihar’s Mithila region, where it was traditionally cultivated by local farmers using age-old methods. Over time, Makhana has gained remarkable popularity not only in India but also across global markets. This global recognition is largely due to its unique nutty flavour, crunchy texture, and high nutritional value, which make it an ideal healthy snack.
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Why It’s a Superfood?
It is rich in protein, essential vitamins, calcium, magnesium, potassium, phosphorus, and iron. Makhana is also high in fibre, which supports digestive health and weight management.
It is valued for its anti-inflammatory, antioxidant, and anti-aging properties, making it a staple in traditional diets and Ayurvedic medicine.
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Nutritional Composition
Makhana, or fox nut, is valued for its rich nutritional composition that makes it a superior food choice among cereals and dry fruits. It is low in fat, moderate in protein, and high in carbohydrates, providing excellent energy while supporting a balanced diet:
| Nutritional Component | Quantity | Remarks |
|---|---|---|
| Fat (Low) | 0.1 gm | Ideal for low-fat diets |
| Carbohydrate (High) | 76.9 gm | Major source of energy |
| Proteins | 9.7 gm | Supports muscle repair and growth |
| Minerals | 0.5 gm | Contains calcium, iron, and phosphorus |
| Calorific Value (Raw Seeds) | 362 kcal | Comparable to staple foods like wheat and rice |
| Calorific Value (Puffed Seeds) | 328 kcal | Slightly reduced after roasting or popping |
Makhana’s nutritional value is close to staple foods such as wheat, rice, and other aquatic plants like Nelumbo (lotus) and Trapa (water chestnut). It is often considered a dry fruit (Panchmewa) and is nutritionally comparable with almonds, walnuts, cashews, and coconuts.
What makes makhana distinct is its high amino acid index, ranging between 89% and 93%, and a favourable arginine + lysine/proline ratio (4.74–7.6), which indicates a balanced protein profile suitable for human nutrition.
According to research (Jha V. et al., 1991), the Essential Amino Acid Index (EAAI) and Chemical Score (CS) of makhana are comparable to those of fish, highlighting its exceptional protein quality. The EAAI values are 93% in raw makhana and 89% in popped makhana, which are significantly higher than those in:
- Rice – 83%
- Wheat – 65%
- Bengal gram – 81.5%
- Cow’s milk – 88.8%
These findings confirm that makhana is not only a traditional food but also a high-quality plant-based protein source, making it an excellent dietary choice for vegetarians, athletes, and health-conscious individuals.
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