Fox nuts, also known as makhana and water lily seeds, are a North Indian staple. For centuries, they have been harvested from the bottom of deep, muddy ponds across the region, and enjoyed as a snack with spices or cooked into curry. Today, 90 percent of fox nuts are still harvested in India, now often in shallow ponds, but they are quickly becoming a global favorite.
According to Next Move Strategy Consulting (NMSC), a market research firm, the global market for this unique seed is growing. In 2023, it was valued at more than $45 million, and by 2030, it could reach more than $80 million.
The rest of the world is starting to show an interest in fox nuts for a few reasons. For one, they are incredibly nutritious, but they are also versatile and gluten-free. “Their low-calorie content, coupled with being gluten-free and vegan, positions them as a preferred choice for health-conscious consumers looking to snack smartly,” notes NMSC.
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Keep reading to find out more about fox nuts (including their potential as a popcorn alternative), their benefits, and how to transform them into a healthy, delicious snack.
Table of Contents
What are fox nuts?
Fox nuts are the seeds of the Euryale fox (commonly known as the prickly water lily), a plant that grows in water primarily in India and parts of Asia. The seeds are harvested from the plant’s flowers, which is why sometimes fox nuts are referred to as water lily seeds. They’re also called lotus seeds, but they don’t actually come from the lotus flower. Once collected, the seeds are roasted or popped to become light, puffy, crunchy snacks, kind of like popcorn.
Are fox nuts healthy?
Fox nuts are a popular snack in India and parts of Asia, including China, Nepal, Tibet, Bangladesh, and Japan, largely because of their health benefits. They’re a good source of protein, for example, and they’re also rich in fiber, as well as minerals like magnesium and potassium.
Prickly water lily | Getty
Another major benefit of fox nuts is their antioxidant content; they contain small amounts of vitamin C, for example, as well as flavonoids and phenolic compounds. Antioxidants are potent plant compounds that help to tackle oxidative stress in the body, as well as reduce chronic inflammation. This means that, over time, they may help to reduce the risk of serious diseases, including cancer and heart disease.
Are fox nuts like popcorn?
Fox nuts can be eaten in many different formats. Phool makhana curry, for example, consists of a creamy, spicy sauce with fox nuts and green peas. But one of the most popular ways to reap the benefits of fox nuts is in snack form.
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When they’re roasted or popped, fox nuts have a crunchy airy texture that is very similar to popcorn. They have a mild, slightly sweet flavor, which means they can be paired with many different ingredients, including spices, nuts, and even chocolate and caramel.
Fox nuts are a great protein-rich alternative to popcorn. The latter does contain small amounts of protein, but it’s nothing compared to fox nuts. Per 100 grams, fox nuts roughly contain 10 grams of protein, while popcorn contains around three grams.
5 ways to make corn-free popcorn with fox nuts
Feeling inspired to give fox nuts a try for yourself? Find five ways to turn them into a delicious movie night-worthy snack below.
Mr. Cook
1 Chocolate Makhana
Fox nuts have a delicious texture when combined with dark chocolate and chopped nuts. It’s an easy snack to make, too. According to Mr. Cook, all you need to do is melt the chocolate, fold in the fox nuts, and then leave it to set, either at room temperature or in the fridge. Easy peasy.
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Indian Veggie Delight
2 Spicy Masala Makhana
If you prefer your snacks more on the savory side, this spicy fox nut recipe with turmeric, chaat masala, and red chili powder might be more up your street. It does call for ghee, which isn’t vegan, but you can swap in oil to keep this tasty snack plant-based.
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Yellow Thyme
3 Curry leaf & Peanut Makhana
In this recipe, Yellow Thyme will show you how to make a delicious crunchy snack with fox nuts, curry leaves, garlic, peanuts, mustard seeds, and cumin. Again, you can swap the ghee for oil to keep it vegan. If this flavor doesn’t sound appealing to you, the blog post also features recipes for Jaggery & Cardamom Makhana and Olive Oil and Herb Makhana.
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Bake With Shivesh
4 Caramel Makhana
Those with a sweet tooth will adore this simple recipe for caramel makhana, which combines fox nuts with jaggery (a sweetener made with palm tree or sugar cane sap), water, and ghee. But again, you can swap the ghee out for oil pretty easily. Recipe developer Shivesh Bhatia says these fox nuts are “deeply caramelized” and “super addictive.”
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Love Is In My Tummy
5 ‘Cheesy’ Fox Nut Pops With Nutritional Yeast and Garlic
Fans of cheesy, savory popcorn will enjoy this garlicky take on fox nut popcorn, which also features paprika, salt, and parsley. Recipe developer Tina Dawson describes herself as a “popcorn fiend,” and she can’t get enough of this fox nut alternative. “When I tell you that these Fox Nut Pops are faster, better and waaaaay less messier, you better believe it,” she says.
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Charlotte is a VegNews editor and writer based in sunny Southsea on England’s southern coast.
