India, Nov. 22 -- Makhana, or fox nuts, has moved fast from a niche ingredient to a routine snack on grocery shelves. The shift happened mostly because it is low in calories and carries a dense mix of minerals. It is now part of weight loss diets, office snack boxes, and even home-cooked meals.

Here is taking a look at what Makhana offers, how much to eat, and when it may not be suitable.

Makhanas are light but loaded with essentials. The seeds contain protein, calcium, magnesium, iron, potassium, and several antioxidants. Because the calorie count stays low, they are often used as a filler food between meals or added to simple dishes without pushing total intake too high.

Many people include makhana for its effect on satiety. Its prot...