metaboliq
Kala chana nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 86 kcal | 287 kcal |
| Protein | 5.6 g | 18.8 g |
| Carbohydrate (available) | 11.9 g | 39.6 g |
| Dietary fibre | 7.6 g | 25.2 g |
| Fat | 1.5 g | 5.1 g |
Serving: 30 g dry, about three quarters of a katori boiled, weighed raw as IFCT reports it. IFCT 2017 food code B002, "Bengal gram, whole (Cicer arietinum)", the mean of 6 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on kala chana
Protein anchor
Build a meal around it: it brings at least 6 g of protein for every 100 kcal.
- 6.5 g of protein for every 100 kcal.
- One serving gives 5.6 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 7.6 g of fibre in a serving.
How kala chana fits a plan that loses fat and keeps muscle
Whole Bengal gram has the most fibre of any pulse we list: 25.2 g per 100 g in IFCT 2017, with 18.8 g of protein. Fibre and protein together are the two things that keep hunger down in a calorie deficit, which is why a chana chaat works as an evening snack.
Boiled kala chana with onion, tomato, lemon and chaat masala is a high-volume bowl for modest calories. It suits the four-to-six o'clock slot when most people reach for biscuits or namkeen, and it adds protein toward the day's target.
Kala chana in an Indian kitchen
Soak kala chana overnight and pressure-cook it with salt; a big batch keeps three days in the fridge. Boiled chana with onion, tomato, cucumber, lemon and chaat masala is a ready chaat that travels well. Roasted chana from the market is an easy desk snack in a measured handful, and a better one than namkeen. Ghugni and chana masala use a little oil for the masala; skip the fried puri beside them and pair them with a roti or a salad instead.
Pair it, or swap it
Kala chana chaat with cucumber and a katori of curd, or chana sundal with coconut, makes a satisfying snack. In a curry, chana with brown rice is a high-fibre, protein-rich meal.
Worth knowing
So much fibre at once can cause bloating if you are not used to it. Start with a half katori, soak overnight, and drink water through the day.
Kala chana against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Kala chana | 287 kcal | 18.8 g | 25.2 g |
| Chana dal (besan) | 329 kcal | 21.6 g | 15.2 g |
| Red rajma | 299 kcal | 19.9 g | 16.6 g |
| Whole green moong | 294 kcal | 22.5 g | 17 g |