Makhana Portion Calculator
Get the right daily makhana portion for your goal — instantly.
Your daily portion
15 g
≈ 1× 1 small bowl · Light evening snack — ~52 kcal
Calories
52
Protein
1.5 g
Monthly
0.5 kg
How portions are calculated
Recommendations are based on Mithila traditional eating patterns (where makhana is daily food) and standard nutrition science. Raw makhana provides ~347 kcal, ~9.7 g protein and ~14.5 g fibre per 100 g.
For weight loss, smaller frequent portions (2 × 25 g) suppress cravings better than one large serving. For pregnancy and post-workout, pair makhana with milk or curd for a more complete amino profile.
FAQ
How much makhana should I eat per day?
For most adults, 20–30 g of makhana per day is the sweet spot — light enough to digest, dense enough in protein and fibre to keep you satiated. Aim for 1–2 small bowls per day, ideally between meals.
How many calories are in 100g of makhana?
Raw makhana contains roughly 347 kcal per 100 g, ~9.7 g protein and ~14.5 g fibre. Ghee-roasted makhana is slightly higher (~400 kcal) because of added ghee.
Is makhana good for weight loss?
Yes — makhana is low-fat, high-fibre and low glycaemic. A 25 g portion (~87 kcal) keeps you full for hours and replaces high-calorie snacks like biscuits, chips and namkeen.
How much makhana can I eat in pregnancy?
A small bowl (15–20 g) once a day is ideal. Makhana provides iron, calcium and protein. Always check with your doctor for individual cases.
Can I eat makhana every day?
Yes — daily makhana is encouraged in Mithila tradition. Stick to 20–40 g a day, rotate between raw, roasted and milk-based recipes to avoid taste fatigue.
When is the best time to eat makhana?
Mid-morning (10–11 AM) or evening (5–6 PM) on an empty stomach gives the best satiety and energy. Post-workout with milk is also excellent for muscle recovery.