Water Lily Seeds: Complete Guide to Makhana Nutrition, Sourcing & Uses (2026)

Water lily seeds are the edible seeds of the Euryale ferox plant, a member of the Nymphaeaceae (water lily) family. Also called makhana, gorgon nuts, or phool makhana, these seeds have been eaten in India for centuries and are now sold as a snack worldwide.

If you have seen "popped water lily seeds" on a snack label and wondered what they actually are, you are not alone. The naming is confusing. Makhana is sometimes mislabeled as a lotus seed, which comes from a different plant entirely. Some labels use the Hindi word makhana, others an older English name. This guide sorts out the facts: what the plant is, where it grows, how the seeds are harvested and popped, and how they are eaten.

What Are Water Lily Seeds?

Water lily seeds come from Euryale ferox, an aquatic plant that grows in still freshwater ponds and lakes across South and Southeast Asia. The plant produces large, round, thorny fruits underwater, and each fruit contains 20 to 100 small, dark seeds. These seeds are the edible part.

Raw water lily seeds have a hard black shell. Once that shell is removed and the inner kernel is heated, the seed "pops" into a light, crunchy puff, similar in texture to popcorn but without the hull. That popped form is what you will find in most snack bags, including the AshaPops line of popped water lily seed snacks.

The Euryale Ferox Plant

Euryale ferox belongs to the Nymphaeaceae family, the same botanical family as ornamental water lilies. But unlike garden water lilies (genus Nymphaea), Euryale ferox is covered in sharp thorns on its leaves, stems, and fruit. The plant's leaves can span up to 1.5 meters across and float on the water's surface, while the thorny fruit develops below.

The plant is an annual in most regions, completing its full life cycle in a single growing season. It thrives in warm, stagnant water with muddy bottoms, which is why Bihar's wetlands provide such suitable conditions.

Where Water Lily Seeds Come From: Bihar, India, and the GI Tag Story

Bihar, a state in northeastern India, is the center of global makhana cultivation. The Mithila region of Bihar has grown Euryale ferox for centuries in its natural ponds and wetlands.

In August 2022, "Mithila Makhana" was registered as a Geographical Indication (GI) with India's Geographical Indications Registry, held by the Mithilanchal Makhana Utpadak Sangh. A GI registration certifies that a product originates from a specific region and carries qualities tied to that geography, the same way the designation works for Champagne or Darjeeling tea. The registration protects Bihar's makhana farmers and recognizes the region's role in production.

Other growing regions include parts of West Bengal, Assam, and Manipur, along with smaller operations in Japan, Korea, and parts of China. Bihar remains the dominant source.

How Water Lily Seeds Are Harvested and Popped

Harvesting makhana is labor-intensive work done almost entirely by hand. Here is the process:

1. Collection: Workers wade into ponds (often chest-deep) to gather the thorny fruits from the muddy bottom. The spines on the fruit make this physically demanding.
2. Sun drying: Harvested fruits are spread out to dry in the sun for several hours.
3. Seed extraction: Dried fruits are cracked open to release the small, dark seeds inside.
4. Grading: Seeds are sorted by size. Larger seeds fetch higher prices.
5. Roasting and popping: Seeds are heated in iron pans over high heat. The internal moisture creates pressure, and the seed pops, turning inside out to reveal the white, crunchy puff known as phool makhana ("flower makhana"). The seeds are roasted with dry heat, never fried.
6. Shell removal: Any remaining black shell fragments are knocked off by hand using wooden mallets.

The entire process, from pond to popped seed, can take several days. This manual labor is one reason makhana costs more per gram than many other snacks.

Water Lily Seeds vs. Lotus Seeds: Clearing Up the Confusion

Why Makhana Is Not a Lotus Seed

This is the most common mix-up in the snack aisle. Makhana is often labeled as a "lotus seed." They are not the same thing.

Here is the botanical distinction:

• Makhana comes from Euryale ferox, family Nymphaeaceae (the water lily family)
• Lotus seeds come from Nelumbo nucifera, family Nelumbonaceae (the lotus family)

These are two different plant families. The confusion likely started because both plants grow in water and produce edible seeds. But the plants look different, the seeds taste different, and their nutrition profiles are different. Lotus seeds are larger, smoother, and starchier. Makhana seeds are smaller, pop when heated, and have a lighter, crunchier texture.

If a product says "popped water lily seeds" or "makhana" on the label, it is Euryale ferox, not lotus.

The Many Names: Makhana, Gorgon Nuts, Phool Makhana

The same seed goes by different names depending on the region and language:

• Makhana (Hindi): The most common name in India and the global snack market
• Gorgon nuts (English): From the Latin genus name, Euryale (a Gorgon in Greek mythology)
• Phool makhana (Hindi): Literally "flower makhana," referring to the popped form that looks like a small white flower
• Gorgon plant seeds (scientific/botanical)

All of these refer to the same thing: the edible seed of Euryale ferox. AshaPops uses the terms makhana and popped water lily seeds. Despite the "nut" in some of the older English names, water lily seeds are seeds, not nuts.

Water Lily Seeds Nutrition Facts

A 1 oz bag of AshaPops contains 120 calories, per the AshaPops Nutrition Facts label. A 0.5 oz lunchbox bag contains 60 calories. AshaPops is seasoned, so those figures describe the finished snack rather than plain, unseasoned makhana.

Packaged makhana differs from brand to brand, because the figures depend on the oil and the seasonings used. Read the Nutrition Facts panel on the bag you buy, along with the serving size the figures are based on.

Water lily seeds contain no milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, or soybeans, and no corn.

Nutritional data is provided for informational purposes only and is not intended as medical, dietary, or health advice. Consult your healthcare provider before making dietary changes.

What Research Says About Makhana

Peer-reviewed studies have explored makhana's nutritional properties, including its fiber content and antioxidant compounds. Gallic acid is the better-documented antioxidant compound identified in Euryale ferox seeds.

AshaPops does not make health claims about its products. Makhana is a food, not a treatment for any condition.

Water Lily Seeds in Ayurveda

Makhana has a long history in Indian food culture. Ancient Sanskrit texts, including the Charaka Samhita, one of the foundational Ayurvedic texts, reference Euryale ferox seeds.

In Ayurveda, makhana is classified as sattvic. It is also classified as tridoshic, a category considered suitable for all three doshas (Vata, Pitta, and Kapha). Most foods are placed in a narrower category, which makes the tridoshic classification uncommon.

Makhana is traditionally eaten during religious fasting periods and is a permitted fasting food in many Hindu traditions. It also appears in everyday home cooking across northern India, roasted with spices or simmered into curries.

This is cultural and culinary context. It is not a description of what makhana does in the body.

How to Eat Water Lily Seeds

Water lily seeds are versatile. Here are the most common ways to eat them:

Popped (Ready to Eat)

The most popular format in Western markets. Popped makhana can be eaten plain or seasoned. AshaPops Himalayan Pink Salt uses a simple seasoning of Himalayan pink salt on popped water lily seeds. The other flavors are Vegan Cheese, Turmeric Garlic, and Chili. Depending on the flavor, products use extra virgin olive oil or avocado oil.

Roasted at Home

Buy raw or lightly popped makhana and roast them in a dry pan, or with a small amount of oil. Add your own spices: black pepper, turmeric, chaat masala, or cinnamon and maple for a sweet version. Roast on medium heat for 5 to 7 minutes, stirring frequently, until they turn crispy.

In Soups and Curries

In Indian cooking, makhana is added to curries and dry vegetable dishes. It is also the base of kheer, a traditional Indian dessert made with milk. A plant-based version can be made with almond, oat, or coconut milk. The seeds absorb flavors well and hold their shape during cooking.

Ground into Flour

Makhana can be ground into a fine flour and used in gluten-free baking. It works as a thickener for soups and gravies, or as a partial flour substitute in pancakes and flatbreads. The flour has a mild, slightly sweet flavor.

As a Trail Mix Addition

Popped water lily seeds mix well with dried fruit, pumpkin seeds, and dark chocolate chips for a homemade trail mix.

Water Lily Seeds: What to Keep in Mind

Makhana has been eaten across Asia for centuries. A few practical notes:

• Digestive adjustment: Eating a large amount of any fiber-containing food at once may cause bloating or gas. Start with a small serving.
• Allergies: AshaPops contains no tree nuts, peanuts, gluten, or grain. Individuals with food allergies should consult their healthcare provider before consuming. AshaPops products are produced in a shared facility.
• Seasoned versions differ from plain: Plain makhana and commercially roasted, seasoned versions have different nutrition figures. Check the Nutrition Facts label on the package you buy.
• Medical conditions: If you have a medical condition or take medication, consult your healthcare provider before making dietary changes.

Why AshaPops Uses Water Lily Seeds

AshaPops was started by Asha and her son Jai Farswani, who began selling popped water lily seeds at Los Angeles farmers markets in 2017. Makhana was an everyday snack in Asha's family in India, as ordinary there as popcorn is in American households.

The brand sources its water lily seeds from farming communities in Bihar, India, where Euryale ferox has been cultivated for generations. Every AshaPops product uses popped water lily seeds as the base ingredient.

Specifics that describe the product:

• Popped, not fried: The seeds are roasted with dry heat until they pop.
• No seed oils: Depending on the flavor, products use extra virgin olive oil or avocado oil.
• Contains 0 g of added sugar per serving
• Contains no tree nuts, peanuts, gluten, or grain: Individuals with food allergies should consult their healthcare provider before consuming.
• Non-GMO Project Verified and Certified OU Kosher
• Origin: Made in Los Angeles from makhana sourced in Bihar, India.

You can read more about the founders on the AshaPops founders' story page, or more about the ingredient on the popped water lily seeds page.

Frequently Asked Questions About Water Lily Seeds

What are water lily seeds?

Water lily seeds are the edible seeds of the Euryale ferox plant, a thorny aquatic plant in the Nymphaeaceae (water lily) family. When heated, the seeds pop into light, crunchy puffs known as makhana.

Are water lily seeds the same as lotus seeds?

No. Water lily seeds (makhana) come from Euryale ferox, while lotus seeds come from Nelumbo nucifera. These are two different plant families. Lotus seeds are larger, smoother, and starchier. The confusion comes from both plants growing in water, but they are botanically distinct.

How many calories are in water lily seeds?

A 1 oz bag of AshaPops contains 120 calories, and a 0.5 oz lunchbox bag contains 60 calories, per the AshaPops Nutrition Facts label. AshaPops is seasoned, so those figures describe the finished snack rather than plain, unseasoned makhana. Nutritional data is provided for informational purposes only and is not intended as medical, dietary, or health advice. Consult your healthcare provider before making dietary changes.

What do water lily seeds taste like?

Popped water lily seeds have a mild, slightly nutty flavor with a light, crunchy texture similar to popcorn but without the hull. Plain makhana tastes fairly neutral, which is why it takes well to both savory seasonings (salt, turmeric, chili) and sweet flavors (cinnamon, maple).

How are water lily seeds popped?

The dried seeds are heated in iron pans over high temperatures. Internal moisture creates pressure inside the seed, causing it to burst open and turn inside out into a white, fluffy puff. This process is done by hand in Bihar, India, the center of global makhana cultivation. The seeds are roasted with dry heat, never fried.

Are water lily seeds nut-free?

Water lily seeds are not nuts. They are seeds from an aquatic plant, Euryale ferox. AshaPops contains no tree nuts, peanuts, gluten, or grain. Individuals with food allergies should consult their healthcare provider before consuming. AshaPops products are produced in a shared facility.

Nutritional data is provided for informational purposes only and is not intended as medical, dietary, or health advice. Consult your healthcare provider before making dietary changes.

Keep Reading: What Is Makhana? A Complete Guide to Water Lily Seeds

For more AshaPops snack guides, see the AshaPops roundup of snacks under 200 calories.