How Many Calories are there in Chana?

Also referred to as Chickpea, there are as many as 210 calories in chana (single serving). One of the oldest legumes to be cultivated and consumed by mankind, this ingredient is commonly used across Asia, Europe, Northern Africa, and the Mediterranean. There are differing amounts of calories present in different variants of the legume. Black chana has 130 calories (per serving), Roasted chana has 202 calories (per serving), Boiled chana has 141 calories (per serving), and White chana has 164 calories (per serving). Chana as a whole is a highly nutritious legume, offering a mix of calories, sodium, fat, fibre, sugars, carbohydrates, and protein. For more information, refer to the article below.

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20 Dec 2021
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Known as chickpea in English, chana is recognised as the oldest legume known to humans. This popular legume is known for the high protein it provides. Its popularity isn’t exclusive to India as it is also enjoyed in Northern Africa, Europe and some Mediterranean countries. And the varied chickpea-centric dishes that are a part of global cuisine are proof of the same. In this article, we’ll take a look at calories in chana and its nutritional value.

Chana Nutritional Value

People who are fond of chana will be happy to learn that chana is in fact a very healthy legume and can be incorporated into a wide range of delicious meals. The pie chart table below provides you with nutrition facts of chana found in a single serving weighing 152 grams.

Chana Nutrition

Calories

210

Fat

3.8 g

Sodium

322 mg

Carbohydrates

35 g

Fibre

9.6 g

Sugars

6 g

Protein

10.7 g

Presently, there exist two different varieties of chana:

Bengal Gram – Also known as desi chana, this legume is primarily produced in India, Mexico, and Ethiopia. A single cup of desi chana is equivalent to 286 calories.

Kabuli Chana – Also known as safed (or white) chana, this legume is primarily cultivated in Pakistan,

Northern Africa, and the Mediterranean. It can be boiled, fried or ground into flour and used to create different meals. A single cup of Kabuli chana is equivalent to 270 calories.

100 grams of chana contains approximately 140 calories. Owing to the fact that chana is an incredibly healthy legume, it can be safely consumed on a daily basis. A serving of a single cup of chana each day can help with weight loss, improve bone health and can enhance the texture of your skin. Haemoglobin levels can also be improved by consuming black chana on a regular basis.

How Many Calories Does Chana Have?

The past 25 years have witnessed a rise in the number of health issues and diseases that have emerged. One of the major reasons is the hectic lifestyle people lead. Keeping these factors in mind, the kind of food one eats is very important as they impact one’s general health in major ways. In an effort to be more conscious about the kind of food you eat, you should always take a look at the calories that it contains. That said, listed below are the calories in different forms of chana.

Kind of Chana and Quantity

Calories

Black chana calories (1 serving = 35 grams)

130

Roasted chana calories (1 serving = 50 grams)

202

Boiled chana calories (1 serving = 100 grams)

141

White chana calories (1 serving = 100 grams)

164

Comparing Calories in Common Food Items with Chana

Chana is added to a number of meals ranging from salads to chaat. It can also be made into spreads like hummus and served as a dal. Several diets encourage the consumption of chana owing to the protein it provides. Listed below are dishes that are made from chana and their calories so you have a good idea of how to incorporate them into your diet.

Dishes That Contain Chana

Calories

Calories in 1 serving of chana dal (182 grams)

252

Calories in 1 serving of chana masala (195 grams)

281

Calories in 1 serving of lemon chickpea quinoa salad (1 cup)

174

Calories in 1 serving of hummus (60 grams)

100

Calories in 1 serving of chana chaat (1 cup)

176

Calories in 1 serving of chole bhature (2 bhaturas and 1 bowl of chole)

522

Calories in 1 serving of falafel with pita bread (259 grams)

595

Calories in 1 bowl of chickpea soup (2 cups)

421

Health Benefits of Eating Chana

Chana is a legume that is low on calories while being packed with a number of nutrients, minerals and vitamins. These minerals include manganese, copper, zinc and magnesium. Vitamins that chana is rich in include vitamin B6 and thiamine. Those who eat chana get to benefit from the dietary fibre it is rich in. Listed below are some of the health benefits associated with chana:

  • Helps Control Blood Sugar Levels

Much like other legumes, chana is rich in protein and fibre. Each of these nutrients helps with blood sugar management. For instance, fibre reduces the pace at which carbohydrates are absorbed. This helps prevent blood sugar from spiking.

  • Enhances Heart Health

Studies have found that beans like chana help keep arteries free of plaque and allow for healthy blood pressure levels to be maintained. They also decrease the chances of cardiac arrest. Bad cholesterol levels can also be balanced out with the aid of chana.

  • Improve Digestion

Chana is extremely fibrous which helps aid digestion and decreases the chances of constipation. Consuming chana on a regular basis allows one to maintain the pH levels and microbes found in the gut.

  • Prevents Cancer

Chana has a high number of phytonutrients in addition to fibre which may help arrest cancerous cells from growing. This holds particularly true in the case of colon cancer.

  • Improves the Quality of Hair

Healthy hair is most definitely a possibility for those that add soaked chana to their diets. Soaked chana is made up of essential vitamins and minerals including zinc and manganese that allow for you to have luscious locks of hair. Consuming soaked chana on a frequent basis has also been proven to prevent premature greying of hair.

Adverse Effects of Consuming Chana

While chana is universally considered to be healthy food, there are also some adverse effects of consuming chana you should know about:

  1. As per studies, overeating chana can lead to a series of stomach problems such as bloating, indigestion, constipation and flatulence.

  2. As per medical professionals, people who are allergic to legumes must avoid eating chana as allergic reactions can cause rashes, itching, swelling and other symptoms.

  3. Dieticians also suggest that people should avoid eating raw chana as the toxins present can cause diarrhoea. Chana should be eaten after it has been soaked in water and properly cooked.

Conclusion

Apart from the aforementioned benefits, chana also happens to be rich in antioxidants like Vitamin C and E and can help fight oxidative stress. People often consume chana in an effort to follow a healthy diet and lead a healthy lifestyle. Yet, regardless of how cautious you may be, you can still end up falling sick. Owing to this very fact, it is important to invest in a good health insurance plan which can provide coverage in case you fall sick or sustain an injury in an accident. Before you do this, however, learn about the important metrics of your body such as BMR, BMI and the number of calories your body requires on a daily basis by using the calorie calculator at Finserv MARKETS.

 

Note: Maintaining good health can help you get lower insurance premiums in the long run as you will be at a lower risk of catching diseases and fitness-related ailments. 

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FAQs on Calories in Chana

  • ✔️How many calories are present in 1 bowl of chana?

    There may be anywhere between 200-300 calories in a bowl of chana depending on the size of the bowl.

  • ✔️Is it safe to eat chana every day?

    Yes, it is safe to eat chana every day but you should limit your consumption to no more than one or two bowls a day.

  • ✔️Is chana a good source of protein?

    When it comes to nutrition, there are around 10 grams of protein in 100 grams of chana.

  • ✔️Can chana be eaten raw without cooking?

    No, chana should only be eaten when it has been soaked in water and then cooked properly.

  • ✔️Can eating chana make you fat?

    Chana is a healthy food with moderate amounts of fats and carbohydrates. However, overconsumption can directly lead to weight gain.