A healthier alternative to pop corn!

tal makhana - lotus seeds - healthier alternative to pop corn

Also called as Fox nuts , tal makhana is lotus flower’s seed. It is grown in water and is largely found in India. Also found in Korea, Japan and Russia and known as ‘Gorgon Nut’ there. It is also known as Euryale Ferox.   This is an Asian water plant and is mainly cultivated for its edible seeds which look like popcorn.

Lotus seeds have been analyzed to determine their nutritional value. In 100 grams (yielding about 350 calories of energy), there are 63-68 grams carbohydrate (mostly starch), 17-18 grams of protein, and only 1.9-2.5 grams fat; the remainder is water (about 13%), and minerals (mainly sodium, potassium, calcium, and phosphorus). As a protein source, lotus seeds are relatively good, with a one ounce serving (of dried seeds) providing 5 grams. The seeds are low in fiber and not a good source of vitamins.

  • Lotus seeds are rich in anti-oxidants
  • Lotus seeds are classified as astringents, being sweet and neutral, and benefiting the spleen, kidney, and heart. The sweet taste and nourishing qualities of the seed are responsible for the benefit to the spleen
  • The astringent quality helps prevent loss of kidney essence, so the seeds are used to treat weak sexual function in men and leukorrhea in women.
  • The seed also has calming properties that alleviate restlessness, palpitations, and insomnia (more so in the whole seed with embryo).
  • It is good for pregnant as well as nursing mothers as it helps to strengthen lower back muscles
  • As an example of a therapy for diarrhea, one ounce of lotus seed is soaked in warm water for a few hours, then an adequate amount of rock sugar is added (to taste), and the mixture is simmered until the lotus seeds are well done. To this thick soup a cup of tea-made by steeping 5 g of black tea in boiling water-is added to yield the medicinal food. Traditional herb formulas for diarrhea are described in the next section.



by Subhuti Dharmananda, Ph.D., Director, Institute for Traditional Medicine, Portland, Oregon


Seeds, raw, lotus seeds

Nutrition facts

nutrition - lotus seeds - tal makhana


popcorn lotus seeds
calories 382 89
calories from fat 36 3.5
Total fat 4 0.5
saturated fat 1 0.1
cholesterol 0 0
sodium 4 1
total carbohydrate 78 17
dietary fiber 15
protein 12 4.1
Vitamin A 1%
Vitamin C 0
calcium 1% 4%
iron 15% 5%


Badges: low fat

Product  Seeds, raw, lotus seeds Food Category  Nut and Seed Products

Seeds, raw, lotus seeds nutrition facts and analysis

Nutrient Amount DV
   Folate 28.00 mcg
   Folic acid 0.00 mcg
Niacin 0.429 mg 2 %
Pantothenic acid 0.228 mg 2 %
Riboflavin 0.040 mg 2 %
Thiamin 0.171 mg 11 %
Vitamin A 13.00 IU 0 %
   Vitamin A, RAE 1.00 mcg
Vitamin B12 0.00 mcg 0 %
Vitamin B6 0.168 mg 8 %
Vitamin C 0.0 mg 0 %
Vitamin D 0.00 IU 0 %


Nutrient Amount DV
Calcium, Ca 44.00 mg 4 %
Copper, Cu 0.094 mg 5 %
Iron, Fe 0.95 mg 5 %
Magnesium, Mg 56.00 mg 14 %
Manganese, Mn 0.621 mg 31 %
Phosphorus, P 168.00 mg 17 %
Potassium, K 367.00 mg 8 %
Sodium, Na 1.00 mg 0 %
Zinc, Zn 0.28 mg 2 %


Proteins and Aminoacids
Nutrient Amount DV
Protein 4.13 g 8 %
 Alanine 0.239 g
 Arginine 0.338 g
 Aspartic acid 0.505 g
 Cystine 0.054 g
 Glutamic acid 0.957 g
 Glycine 0.221 g
 Histidine 0.115 g
 Isoleucine 0.205 g 15 %
 Leucine 0.326 g 12 %
 Lysine 0.264 g 13 %
 Methionine 0.072 g 7 %
 Phenylalanine 0.206 g 12 %
 Proline 0.344 g
 Serine 0.252 g
 Threonine 0.200 g 19 %
 Tryptophan 0.059 g 21 %
 Tyrosine 0.100 g 6 %
 Valine 0.266 g 15 %


Nutrient Amount DV
Carbohydrate 17.28 g 6 %


Fats and Fatty Acids
Nutrient Amount DV
Fat 0.53 g 1 %
 Saturated fatty acids 0.088 g 0 %
   Hexadecanoic acid 0.077 g
   Tetradecanoic acid 0.001 g
 Monounsaturated fatty acids 0.104 g
   Docosenoic acid 0.031 g
   Eicosenoic acid 0.012 g
   Octadecenoic acid 0.062 g
 Polyunsaturated fatty acids 0.312 g
   Octadecadienoic acid 0.285 g
   Octadecatrienoic acid 0.027 g


Nutrient Amount DV
Cholesterol 0.00 mg 0 %


Nutrient Amount DV
Ash 1.07 g
Water 77.00 g


Data from USDA National Nutrient Database for Standard Reference, Release 28.


Ways to relish makhana

Roast the seeds using ghee. add salt and pepper powder and a [inch of turmeric powder.

Makhana can also be added to kheer where it helps to improve the consistency and richness

Similarly, when added to rich gravies, it enhances the texture


Stay healthy with eKincare – your personal health manager!

One thought on “A healthier alternative to pop corn!”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s