Chana Protein Per 100g and Its Nutritional Value
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- Last update: 25 February 2025
Chana Protein Per 100g: Chana, or chickpea or gram, is a basic Indian ingredient with abundant nutritional properties. The legumes are rich in protein- and fiber-dense, along with various vitamins and minerals that make them an excellent choice for anyone from health/fitness enthusiasts to those just looking to incorporate more plant protein into their diets. In this blog, we will explore the nutritional profile of chana by focusing on protein per 100g serving and the benefits accruing to one’s health, among other things.
How Much Protein in 100g Kala Chana?
The most compelling aspect of black chickpeas or Kala Chana has to do with their protein content. 100 g of black chickpeas gives you an approximate value of 25 g of protein, which really makes them one of the best digestible sources of plant protein for vegetarians and vegans who are keen to increase their intake.
Substituting black chickpeas for any other food is a guaranteed health boost. Black chickpeas give a great touch to salads and curries or just make a snack on their own.
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Nutritional Value of Kala Chana per 100g
Black chickpea or kala chana is a healthy contribution to your daily intake. The healthy content that is found in 100 gm of Kala chana is presented in the table below:
| S.No. | Nutrition | Value |
|---|---|---|
| 1. | Protein | 20 g |
| 2. | Dietary fibre | 12 g |
| 3. | Carbohydrates | 63 g |
| 4. | Fat | 6 g |
| 5. | Calcium | 57 mg |
| 6. | Iron | 4.31 mg |
| 7. | Potassium | 718 mg |
| 8. | Calories | 378 cal |
Nutritional Value of Soaked Kala Chana per 100g
Soaked overnight in water, kala chana is eaten alone or as part of a salad with very little dressing. Soaked in water, the nutritional properties of chickpeas had undergone a change. The table below contains the nutrients listed for 100 grams of soaked kala chana.
| S.No. | Nutrition | Value |
|---|---|---|
| 1. | Protein | 15 g |
| 2. | Carbohydrates | 45 g |
| 3. | Fat | 5 g |
| 4. | Calories | 300 cal |
Health Benefits of Eating Kala Chana Regularly
With its nutritional content, kala chana has several health advantages if consumed daily. In short, here are some of the key benefits of adding kala chana to your diet:
1. Full of Proteins for the Growth of Muscles and Bone Health
Nutrition-wise, black chickpeas are gaining popularity among vegetarians and vegans alike. Black chickpeas are helpful in supplying protein which is used for building and repairing muscles during development. The supply of calcium, magnesium, and potassium, very much required for building healthy bones, is increased due to black chickpeas.
2. Great Source of Fiber for Healthy Digestion
Being high in dietary fiber, kala chana has got lots to provide. This property, along with others mentioned here, plays an important role in keeping the gut nourished, aiding digestion, and thus alleviating constipation and controlling blood sugar levels.
3. Antioxidants for Cell Protection
The antioxidants that treat kala chana actively secure cellular damage caused by free radicals. Such activities might even work against chronic diseases like cancer, diabetes, and heart diseases.
4. Might Help Fight Cholesterol
The fiber-rich Kala Chana offers myriad health advantages, chiefly its soluble polysaccharides’ ability to lower LDL cholesterol. Its gel-forming fiber binds bile acids excreted in stool, diminishing their reabsorption. This deprives the liver of bile constituent reuse, increasing production and clearance of LDL from blood.
5. Helps Maintain Healthy Blood Sugar Levels
Low glycemic index foods like Kala Chana – are digested and absorbed slowly, causing slower rise in blood sugar levels. This slow and steady glucose release is without the spikes and crashes in blood sugar that is quite useful in managing diabetes. Necessity of Kala Chana In diet for individuals needing to watch their blood sugar levels can get energy from Kala Chana and keep blood sugar in check all day.
6. Probably Aids Weight Management
Thanks to an abundance of fiber content and protein, kala chana makes a wholesome and satisfying dish, which helps in weight management.
7. Encourages Beneficial Gut Bacteria
The prebiotic fiber in kala chana feeds the good bacteria in your gut, helping them flourish.
8. Might Reduce Inflammation
The anti-inflammatory properties of kala chana may work against lessening inflammation and may relieve symptoms of some conditions such as arthritis.
9. Improves Brain Health
Rich in choline, iron, potassium, and magnesium, black chickpeas are also rich in protein. Choline plays a major role in neurotransmitter and chemical messenger synthesis. Thus, black chickpeas are great in supporting nerve functions. Other trace elements such as magnesium, selenium, and zinc may also be responsible for prevention through special mechanisms from depression and anxiety.
10. Preventing Cancer
Black Chickpeas, or Kala Chana, are important for the body to produce short chain fatty acids, including butyrate, which helps to reduce inflammation in colon cells and prevents colon cancer. Kala Chana has the plant saponins that are capable of inhibiting the abnormal growth of cancer cells. The vitamin and mineral contents present in Kala Chana are effective in preventing lung and breast cancers.
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Conclusion
Being a diverse food, kala chana is very nutritious and truly worthwhile for inclusion in your daily diet. With its impressive protein count and dense levels of fibers, antioxidants, and minerals, kala chana is a superfood to provide multiple health positives for good well-being.
Be it another fitness nut, the concerned health person, or merely willing to have much more plant protein included in diet, kala chana is the right choice. Its popularity and versatility make it easy for you to add kala chana to anything, being your food or snacks.
Summing up, kala chana is a powerhouse of nutrition, making it a great benefit to you in various ways. Awareness of its value and the incorporation of it into your diet contribute to a healthy, happy you.
FAQs on Chana Protein Per 100g
Is Kala Chana Better Than White Chickpeas?
As for nutritional content, Kala Chana (black chickpeas) are usually seen as better than white chickpeas as they have more fiber and protein content.
Can Chana Be a Good Source of Protein for Vegetarians?
Chana or Chickpeas are a very good source of protein for vegetarians as a high protein legume is a good way to get a significant amount of plant based protein per serving and a good option for people who don’t eat meat.
Does Cooking Chana Reduce Its Protein Content?
Yes, cooking chana (chickpeas) does reduce its protein content slightly but the protein content is still relatively good after cooking.