Are Makhanas Superfoods? Sports Nutritionist Unlocks Secrets

Makhanas, touted to be superfoods, have taken over healthy snacking like the moon eclipses the sun. Suddenly, foodies and fitness buffs, across age groups, are looking for makhana-based delectables in the hope that it will satisfy their hunger, curb cravings, improve digestion, and help them lose weight. People have now become conscious of what they are putting in their bodies, and experts are promoting mindful eating - a frame in which fox nuts fit like a crucial puzzle piece, completing the picture.

While there is a sudden surge of brands coming up with makhana snacks or food bloggers using the nuts to create various recipes, the ingredient is not new to Indians. In fact, in one of the interviews, actor Raveena Tandon mentioned that she used to munch on roasted makhanas back in the 90s while shooting her films. If you dig a little deeper, you will discover many dishes that date back centuries. For example, makhana kheer is a part of a satvik diet, and the ingredient is also mentioned in ancient Ayurveda texts like Charaka Samhita.

But is it truly a superfood? Slurrp connected with Dt. Rajat Jain, Clinical & Sports Nutritionist, Diabetes Educator, to help you understand if makhanas are just a fad or ancient gems. If you are an athlete, fitness enthusiast, or a person who is trying to lead a better lifestyle and make the right choices when it comes to food, you might want to bookmark this article.

Are Makhanas Truly Superfoods?

Speaking about fox nuts, he said, “Makhanas can be considered a superfood — especially for athletes — thanks to their unique combination of macro and micronutrients.” He listed out all the essential nutrients that make these nuts worthy of the attention they are receiving. The fox nuts have,

  • Complex carbohydrates that provide slow-digesting energy and are considered ideal for sustained performance.
  • A low glycemic index that helps to maintain stable blood sugar levels and energy throughout training.
  • Magnesium and potassium are key electrolytes that support muscle function, nerve signalling, and recovery.
  • Anti-inflammatory properties that can reduce post-workout inflammation.
  • They are low-fat and gluten-free, making them easy to digest and light on the stomach.

“What makes them special is the low-calorie, high-volume nature — a great way to fuel or recover without feeling too full or sluggish,” he added further.

How Can Athletes Add Fox Nuts To Their Pre And Post-Workout Routines?

According to Sports Nutritionist Rajat Jain, the potential of fox nuts rises exponentially when paired with other complementary nutrients, just like how rice tastes better when served with curries or tossed with veggies, herbs, and spices. When you are getting ready for a rigorous workout session, have a cup of roasted makhana, sprinkled with salt and pepper, with a small banana and black coffee. This combo will give you a boost of energy. You can also drizzle jaggery powder or honey to consume fast carbs if the session is going to be taxing. But make sure to have both these combos at least 30-60 minutes before physical activity.

Coming to post-workout sessions, the expert suggested consuming a cup of roasted makhanas with a whey protein shake. You can also make chaat by tossing fox nuts with sprouts, Greek yoghurt, and lemon juice. Amid these combos, don’t overlook homemade protein-rich makhana bars that will re-energise your body without killing your appetite for the next meal.

Beyond Roasted Form, Creative & Functional Ways To Consume Makhanas

Roasted makhanas are the most popular way in which people consume this superfood. It is easy to cook up and carry while travelling, but humans and foodies like to break from the monotony. Hence, nutritionist Rajat Jain suggested a few different ways in which fitness buffs can incorporate fox nuts into their diet without getting bored with them.

  • Protein-Coated Makhanas - Toss roasted makhanas with flavoured protein powder (chocolate, vanilla) and a bit of nut butter for a quick protein-carb mix.
  • Makhana Energy Balls - Blend fox nuts, dates, oats, and whey or casein protein into compact energy bites.
  • Smoothie Bowl Topper - Use crushed or caramelised makhanas as a crunchy topping on post-workout smoothie bowls.
  • Makhanas in Trail Mix - Mix with almonds, pumpkin seeds, dried cranberries, and a few dark chocolate chips.
  • Savoury Makhana Poha or Khichdi - Light meals for recovery days: Mix fox nuts with cooked poha, veggies, or dal-khichdi for a balanced, comforting option.

Ideal Portion Size And Frequency For Athletes

If makhanas were not beneficial for endurance, they would not have gone viral in the world of fads. They are a source of clean carbs, low fat, electrolytes, and complex carbohydrates. Therefore, runners, powerlifters, footballers, bodybuilders, and cyclists can benefit from this superfood. When paired with protein after a workout, fox nuts can help to replenish glycogen in the body and sustain energy release during long training periods.

But one has to be watchful of the amount of makhanas they consume in a meal or during a day because an excess of anything can harm the body, even when it is as essential as water. According to Rajat Jain, the ideal amount per serving is 1-1.5 cups or 20-30 grams. He added that, depending on your training and goals, you should consume fox nuts only 3-4 times a week. 


“Always combine with a protein or healthy fat for better satiety and muscle recovery,” the nutritionist concluded with an expert tip. He further added, “Makhanas are a natural, cost-effective, and versatile food for athletes across disciplines. With thoughtful pairings and smart portioning, they can support performance, recovery, and overall health — whether you're prepping for a match or recovering from a gruelling session.”