Fox Nuts: Nutrition and Health Benefits

Fox Nuts: Nutrition and Health Benefits

About Fox Nuts

Fox nuts are derived from the Euryale Ferox plant, which is endemic to Eastern Asia. They are mostly gathered in India, China, Japan, and Russia, where they thrive in freshwater lakes and ponds. Despite their name, fox nuts are seeds. These little, spherical, and white seeds are then popped under high heat, much like popcorn, to make them palatable.

Fox nuts have a neutral flavor, making them suitable for a wide range of foods and preparations. They may be used in both savory and sweet recipes, and their crisp texture is a welcome addition. 

Notably, fox nuts are low in cholesterol, saturated fats, and salt yet high in fiber, protein, and beneficial antioxidants.

Are Fox Nuts Healthy?

In short, yes! Fox nuts are a nutritional powerhouse:

An ounce (28 grams) of fox nuts comprises approximately:

  • Calories: 106
  • Protein: 3.5 g.
  • Fat: 0.1 g.
  • Carbohydrates: 21.7g
  • Fiber: 1.6 g.
  • Calcium: 52.8 g.
  • Magnesium: 56.5 g.
  • Potassium: 180.5 g.

In addition, fox nuts include trace levels of phosphorus, iron, zinc, and a variety of B vitamins. They have a low glycemic index, making them ideal for those trying to control their blood sugar levels.

Health Benefits of Fox Nuts

Fox nuts are more than just another trendy health food; they have a special position in traditional medicine for a reason. Here’s a more detailed list of the various health advantages that fox nuts provide.

Heart Health

Fox nuts are good for your heart because they contain low sodium and high magnesium, both of which are essential for keeping a healthy blood pressure. Regular intake can help reduce hypertension and lower the risk of heart disease. 

Furthermore, the low amount of harmful fats helps keep cholesterol levels in check.

Regulates blood sugar levels

Fox nuts have a low glycemic index, which means they release glucose into the system at a slower rate, reducing blood sugar spikes that are frequent with high-carbohydrate foods. 

This feature makes them an excellent snack for people who have diabetes or are at risk of getting it.

Weight Management

The high fiber content of fox nuts promotes satiety, which can help lower overall calorie consumption by keeping you full for longer times. Furthermore, their low-calorie count makes them an appealing snack for weight reduction plans, while the high protein content promotes muscle growth and repair.

Anti-aging and Skin Health

Fox nuts have anti-aging benefits due to the presence of antioxidants such as kaempferol, which helps the body repair damaged proteins. Their glycine and proline concentration also encourages collagen synthesis, which is essential for preserving skin suppleness and youthfulness.

Digestive Health

The fiber in fox nuts promotes a healthy digestive tract and reduces constipation. It also helps to maintain a healthy gut microbiota, which is important for general health.

Bone Health

Fox nuts have high levels of calcium, which helps to preserve bone density and strength. Regularly including them in your diet can be especially advantageous as you age, helping to protect against osteoporosis and other bone-related diseases.

Detoxification Properties

Some of the chemicals present in fox nuts help to cleanse the spleen, which plays an important role in recycling red blood cells and strengthening the immune system.

Anti-inflammatory Effects

Inflammation in the body can cause a variety of health difficulties, but fox nuts’ natural anti-inflammatory characteristics can help lessen the risk of illnesses like arthritis and chronic pain.

Improved Fertility

Fox nuts are frequently given in traditional Chinese medicine to help men and women boost their fertility. Some research shows that their antioxidant capabilities help to improve reproductive health.

Cognitive Function and Sleep

Magnesium, which is plentiful in fox nuts, not only promotes heart health but also improves cognitive function and mood stability. Magnesium also impacts sleep quality, therefore fox nuts are a good nighttime snack for people who suffer from insomnia.

Incorporating Fox Nuts into Your Daily Routine

Fox nuts may easily be incorporated into your daily diet. Here’s how to include them.

  • Roasted Snack: Toss fox nuts with ghee (clarified butter), olive oil, and your preferred spices, then roast until crisp.
  • Breakfast: Add puffed fox nuts to your cereal or porridge for an added crunch and protein boost.
  • Dessert Ingredient: Fox nuts may be used as a topping for yogurt, and puddings, or as the foundation for homemade energy bars.
  • Evening Tea Companion: Rather than pastries or cakes, pair your tea or coffee with a handful of fox nuts.

Frequently Asked Questions

1. Do Fox Nuts Raise Blood Sugar?

No, fox nuts have a low glycemic index (which means the carbs in them are released slowly into your system), so they will not cause a sudden jump in your blood sugar levels. This gradual and consistent release of glucose delivers long-lasting, sustained energy without the normal ‘crash’ associated with simple sugar-rich diets.

2. Is Fox Nut High in Potassium?

Yes, fox nuts include potassium, a mineral, and electrolyte required for normal blood pressure, heart function, and fluid balance. Potassium also aids neuron function and muscular contraction, and it can help prevent strokes and kidney stones.

3. Can I Eat Fox Nuts Every Day?

Yes, you may eat fox nuts every day. They make a healthy and tasty snack strong in protein and fiber. In contrast to other snacks such as chips or cookies, fox nuts deliver essential nutrients without bad fats or empty calories, encouraging overall health and wellness.

4. Who Shouldn’t Eat Fox Nuts?

While fox nuts are typically harmless for most people, those who are allergic or sensitive to lotus seeds should avoid them. In very rare circumstances, they may induce bloating or contribute to flatulence. 

As with other meals, moderation is essential. Pregnant or breastfeeding women, as well as those with medical issues, should always consult a healthcare practitioner before introducing new foods into their diet.


Fox nuts indicate that huge things may come in little packages. They add a variety of nutrients and health advantages to the meal. 

Whether you want to reduce weight, control your blood sugar, or simply snack healthily, fox nuts might be a great addition to your diet. They’re diverse, delicious, and, most importantly, loaded with health benefits.

If you enjoyed this article, you may also want to read this article Why Are Peanuts Good for Prostate Health?

*This information is not intended to serve as a substitute for professional medical or dietary advice tailored to individual needs.

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Dr. Kimberly Langdon

Kimberly Langdon

Dr. Kimberly Langdon has been an MD for 31 years, board-certified obstetrician/gynecologist with 19-years of clinical experience. She graduated from The Ohio State University College of Medicine, earning Honors in many rotations. She then completed her OB/GYN residency program at The Ohio State University Medical Center, earning first-place accolades for her Senior Research Project and Score of 98th percentile on a National Proficiency Test.

During her clinical career, she delivered over 2000 babies and specialized in minimally invasive procedures, menopause, endometriosis, menstrual disorders, and polycystic ovarian syndrome. After retiring from clinical practice, she founded a medical device company to commercialize her two patented and four patent-pending medical devices for both life-threatening and non-life-threatening infections.

Kimberly Langdon M.D.

Founder and Chief Scientific Officer, Coologics, 2010-present
The Ohio State University College of Medicine, Doctor of Medicine 1987-1991
The Ohio State University Hospital Department of Obstetrics and Gynecology Residency Program 1991-1995
Private practice 1995-2010

Po-Chang Hsu

Po-Chang Hsu

Po-Chang Hsu, M.D., received his medical doctorate from Tufts University School of Medicine in Boston. During his medical school training, Dr. Hsu worked with various patients, including adult and pediatric patients with acute and chronic conditions. Dr. Hsu’s interests include neurology, psychiatry, pediatrics, and sleep medicine.

Before medical school, Dr. Hsu finished a master’s degree at Harvard University and wrote a thesis on neuroimaging in schizophrenia patients at Brigham and Women’s Hospital, a Harvard Medical School-affiliated hospital. Dr. Hsu was also a part of the 2008 NASA Phoenix Lander Mission team, which sent a robotic spacecraft to the North polar region of Mars. Dr. Hsu also had research experience on neuroimaging in neonates at Boston Children’s Hospital, another Harvard Medical School-affiliated Hospital.

Since graduating from medical school, Dr. Hsu has worked as a full-time medical writer and consultant. In addition, he has experience writing and ghostwriting books and articles for physicians and health technology start-up companies. Dr. Hsu believes good communication between healthcare providers and patients creates the best results.


-Peer Reviewed Journal Article:
Kounaves, S.P., Hecht, M.H., West, S.J., Morookian, J.-M., Young, S.M.M., Quinn, R., Grunthaner, P., Wen, X., Weilert, M., Cable, C.A., Fisher, A., Gospodinova, K., Kapit, J., Stroble, S., Hsu, P.-C., Clark, B.C., Ming, D.W. and Smith, P.H. The MECA wet chemistry laboratory on the 2007 phoenix mars scout Lander. Journal of Geophysical Research. 2009, Mar; 114(E3): 10.1029/2008je003084.

-Poster Presentation:
2011 Harvard Psychiatry Mysell Poster Session; Boston, MA
Hsu, P.C., Rathi, Y., Eckbo, R., Nestor, P., Niznikiewicz, M., Thompson, E., Kubicki, M., Shenton, M.E. (March, 2011). Two-Tensor Diffusion Tensor Imaging of Acoustic Radiations in Schizophrenia

Dr. Nicolette Natale

Nicolette Natale

Dr. Nicolette Natale is a physician, with a background in Psychology, General Medicine, and English Literature, combining her expertise to provide readers with the most accurate, easy-to-understand, and comprehensive information regarding healthcare. She received her Doctorate in Osteopathic Medicine from Nova Southeastern University, and her bachelor’s in English Literature and Psychology from the University of Miami. Dr. Natale seeks to empower individuals with knowledge, fostering a greater understanding of holistic health and encouraging a proactive approach to well-being