Is roasted makhana good for muscle gain?
Not for protein. It is fuel for training. One serving (1 katori · 20 g) has 97 kcal and 2 g protein.
97kcal
2 gprotein
15 gcarbs
3 gfat
Why
- 2.1 g protein per 100 kcal (low; chicken breast is about 22, plain rice about 2).
- 97 kcal a serving is 3% of a 2,800 kcal bulking day, and 2 g is 1% of 140 g protein.
The portion to aim for
Even 2 katori gives 4 g protein (194 kcal), so build the meal around another protein food.
| Portion | kcal | Protein |
|---|---|---|
| 1 katori | 97 | 2 g |
| 2 katori | 194 | 4 g |
More protein a serving in healthy snacks
- Peanut chaat240 kcal · 10 g protein · 1 katori · 80 g
- Roasted chana snack111 kcal · 7 g protein · 1 handful · 30 g
- Dry fruits mix182 kcal · 5 g protein · 1 handful · 30 g
Pair it with
- Whey shake (with water)120 kcal · 24 g protein · 1 scoop
- Whey shake with milk265 kcal · 32 g protein · 1 glass
- Soya chunks curry178 kcal · 16 g protein · 1 katori · 150 g