Mad over makhana? Don’t overdo it

 

Foxnut is a superfood, but it should be consumed in moderation. (Image Source: getty Images)

Healthy, crunchy and savoury, the humble makhana — also referred to as foxnuts, euryale ferox, or prickly water lily seeds — has grown in popularity not just in India but globally as well. Rich in essential minerals like magnesium, potassium, phosphorus, iron and zinc, makhana is considered to be a ‘superfood’ with numerous health benefits.

The latest to feature in the makhana fan club is PM Narendra Modi himself. He recently said: “Now makhana has become a staple part of breakfast in cities across the country. Speaking personally, I eat makhana at least 300 out of 365 days a year. It is a superfood that we must now take to global markets.”

Modi was speaking at a rally in Bihar, which produces 90% of the global makhana output and will soon be home to a ‘Makhana Board’ that was announced in this year’s Budget. With an allocated budget of Rs 100 crore, the board will “improve production, processing, value addition, and marketing of makhana” in the state.

According to a 2020 paper by the Indian Council of Agricultural Research, makhana crop is grown in almost 15,000 hectares in Bihar, which produces nearly 10,000 tonne of popped makhana. The production of the labour-intensive crop is concentrated in nine districts of northern and eastern Bihar — Darbhanga, Madhubani, Purnea, Katihar, Saharsa, Supoul, Araria, Kishanganj and Sitamarhi. Of these, Darbhanga, Madhubani, Purnea and Katihar contribute to 80% of Bihar’s makhana production. ‘Mithila makhana’ was given a Geographical Indication (GI) tag in 2022, a certification that signifies that a product can only be grown in a particular geographical location, and as a result, has unique characteristics.

As demands have soared over the years, reports suggest that in the international wholesale market, prices have risen from approximately Rs 1,000 per kg about a decade ago to around Rs 8,000 per kg currently. Domestically, in the past four years, its prices have been continuously rising as a health snack, from around Rs 800-900 per kg to Rs 1,250 per kg in early 2025. Post the renewed focus in this year’s Budget in the form of a special board, the prices have recently seen a hike of 32% — from Rs 950 per kg to Rs 1,250 per kg.

According to a report by Spherical Insights, the global makhana market was valued at $43.56 million in 2023 and is expected to reach $100 million by 2033, growing at a CAGR of 8.31%. The increasing demand for makhana as a superfood, coupled with its limited supply, has driven up prices.

Powerhouse of nutrition

Doctors and nutritionists say makhana is regarded as a superfood because it has an exceptional profile of nutrition and associated health benefits. Makhana is a nutrient-dense food that’s rich in protein, fibre, and essential minerals like magnesium, potassium, and phosphorus. According to Dr Kapil Jamwal, clinical director of the department of gastroenterology and hepatology at Marengo Asia Hospitals in Gurugram, “Makhana contains plant-based protein, fibre, and essential minerals, making it an excellent food for overall health.”

Bhakti Samant, chief dietician at Kokilaben Dhirubhai Ambani Hospital, adds, “Makhana is loaded with complex carbohydrates, fibre, protein, and important minerals like magnesium, phosphorus, iron, and potassium, making it a superfood.”

clinical nutritionist, nutrition and dietetics at Max Smart Super Speciality Hospital, Saket (Delhi), adds, “Makhana is high in potassium, which helps in reducing blood pressure and improves overall heart health.”

Makhana is different from other snacks in that it is low in calories and fat, and is a heart-friendly option. It contains vitamins E and B-complex. It helps keep the heart healthy by maintaining circulation and managing cholesterol. It has a low glycemic index and so is good for blood sugar control. It also has diuretic effects, which help maintain healthy kidneys, and its high content of calcium helps strengthen the bones, making it an impressive and highly nutritious food.