Makhana (also known as fox nuts or lotus seeds) has earned a reputation as a superfood for weight loss. But did you know that when consumed correctly, makhana can also support healthy weight gain?
Yes — it’s possible to use makhana for weight gain and even muscle gain, if you combine it with calorie-rich and nutritious ingredients. In this blog, we’ll break the myth, explain how to eat makhana for gaining weight, share some powerful recipes, and guide you on the best time and quantity to consume it.
🥄 Is Makhana Good for Weight Gain?
Makhana is naturally low in fat and calories, which is why it’s commonly marketed for weight loss. However, its high carbohydrate, moderate protein, and versatile pairing ability make it an excellent base to create calorie-dense meals.
When mixed with ghee, milk, dry fruits, jaggery, or peanut butter, makhana transforms into a powerful energy-boosting snack.
✅ Nutritional Facts (Per 100g Makhana):
- Calories: ~350 kcal
- Carbs: 65g
- Protein: 9g
- Fiber: 7g
- Fat: 0.1g
With proper pairing, makhana becomes a perfect option for:
- People looking to gain weight naturally
- Gym-goers seeking makhana for muscle gain
- Underweight kids, teens, and adults
🔥 5 Best Ways to Eat Makhana for Weight Gain
Here are the top methods to make your makhana calorie-rich and weight-gain friendly — along with quantity, timing, and shelf life:
🔗 Tip: Use high-quality makhana for better taste — check out our guide:👉 Top 10 Best Makhana Brands in India
1. Roasted Makhana with Desi Ghee & Jaggery
How to Make :
- Roast 1 cup (approx. 30g) of makhana in 1–2 tbsp desi ghee on low flame
- Let it cool and sprinkle powdered jaggery or drizzle honey
Why this works:
Ghee adds healthy saturated fats while jaggery boosts your sugar intake with natural minerals — creating a calorie-dense snack ideal for post-lunch or evening time.
✅ How Much to Eat: 1 small bowl (30–40g)
🕒 Best Time: Mid-morning or evening
📦 Shelf Life: 5–7 days in an airtight container
2. Makhana Kheer with Full-Fat Milk & Dry Fruits
How to Make :
- Boil 500 ml full-cream milk
- Add 1 cup crushed makhana, cook till soft
- Mix sugar/jaggery, cardamom, almonds, raisins, cashews
Why this works:
This traditional Indian dessert is high in protein, carbs, and healthy fats — perfect for muscle gain or post-workout recovery.
✅ How Much to Eat: 1 medium bowl (150–200 ml)
🕒 Best Time: As a dessert post-lunch or dinner
📦 Shelf Life: 2–3 days refrigerated
3. Makhana Energy Balls (No-Cook Snack)
How to Make :
- Blend roasted makhana, peanut butter, oats, jaggery/honey, chia or flax seeds
- Roll into small balls and refrigerate
Why This Works :
These energy balls are high in healthy fats and protein, ideal for a quick snack that fuels weight and muscle gain.
✅ How Much to Eat: 2–3 balls (1 ball = ~30–40g)
🕒 Best Time: Morning snack, pre/post workout, or travel
📦 Shelf Life: 7–10 days refrigerated in a sealed box
4. Makhana Banana Smoothie (High-Calorie Shake)
How to Make :
- Add roasted makhana (3–4 tbsp), 1 banana, 1 cup milk, 1 tbsp peanut butter, 2 dates
- Blend until smooth and creamy
Why This Works :
This is a perfect bulking smoothie — combining simple carbs, protein, and good fats for lean weight and muscle gain.
✅ How Much to Drink: 1 glass (~250 ml)
🕒 Best Time: Post-workout or breakfast
📦 Shelf Life: Freshly consumed; max 1 day in fridge
5. Makhana Trail Mix (Perfect Travel Snack)
How to Make :
Mix roasted makhana with peanuts, pumpkin seeds, cashews, and raisins
Add a pinch of Himalayan salt or spices if desired
Why This Works :
An easy, high-calorie snack you can munch on throughout the day — great for people who struggle with low appetite.
✅ How Much to Eat: 1 small handful (30–50g)
🕒 Best Time: Midday, tea time, while working or traveling
📦 Shelf Life: 10–12 days in airtight container (cool, dry place)
🥄 Is Makhana Good for Weight Gain?
Timing plays an important role in maximizing weight gain. Here are the best times to eat makhana:
Time Benefit :
- With breakfast Sets the tone for calorie surplus
- Mid-morning Keeps energy levels stable
- Evening snack Fights cravings & adds extra calories
- Post-workout Supports muscle recovery & growth
- Before bed Helps slow digestion with milk-based options
🥄 How Much Makhana to Eat Per Day?
To gain weight without harming your digestion:
- Start with 30g to 50g per day
- If you’re underweight, slowly increase to 75g per day
- Always combine makhana with high-fat or high-protein ingredients like ghee, milk, nuts, or peanut butter
> ⚠️ Pro Tip: Eating makhana alone won’t help you gain weight — pairing it smartly is the key!
👥 Who Should Use Makhana for Weight Gain?
This method is especially useful for:
- 👦 Kids & teens with low appetite
- 💪 Gym-goers and bodybuilders (for muscle gain)
- 🧓 Elderly people needing nutritious, easy-to-digest snacks
- 🧘♀️ Underweight women or those recovering post-illness
🔁 Related Posts You May Like
- 🔗 Top 10 Best Makhana Brands in India – Compare top-selling brands to choose the best quality makhana for weight gain recipes.
- 🔗 Top 5 Best Makhana Supplier in Bihar – Find trusted local suppliers offering fresh makhana at wholesale prices.
📌 FAQs – People Also Ask
Q1. Can makhana help in weight gain?
Yes! While it’s naturally low in fat, makhana can aid weight gain when mixed with calorie-dense ingredients like ghee, milk, and dry fruits.
Q2. What is the best time to eat makhana for weight gain?
Morning or evening, with milk or ghee, is ideal. You can also consume it post-workout for muscle repair and mass gain.
Q3. Can I eat makhana before gym for bulking?
Yes, a makhana smoothie or roasted makhana with peanut butter is great pre-gym food for those aiming for muscle gain.
Q4. How much makhana is too much?
Stick to 30g–50g per day. Overeating may cause constipation or bloating.
✅ Final Thoughts
Makhana isn’t just a low-calorie snack — when used smartly, it becomes a powerful food for weight gain and muscle building. Whether you’re trying to bulk up naturally, gain weight post-illness, or just add healthy calories, makhana can be a game changer.
Pair it with the right ingredients, stay consistent, and track your progress. Don’t forget to check out the best quality makhana and weight-gain products listed above to start your journey today!
👉 Stay tuned to makhanasupplier.in for more health-focused makhana tips and recipes.
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