Protein in Kala Chana per 100g and Its Nutritional Value
- Published on:
- Last update: 02 June 2025
Protein in Kala Chana per 100g: Kala chana, also known as black chana or black gram, is a staple in Indian households, and for good reason. This humble legume is not only affordable and versatile but also a nutritional powerhouse. A rich source of plant-based protein, essential nutrients, and complex carbohydrates, kala chana supports a wide range of health benefits, from improved digestive health to enhanced muscle growth. In this article, we dive into the protein content of kala chana per 100g and explore its innumerable health benefits.
How Much Protein in Kala Chana per 100g?
One of the standout features of kala chana is its protein concentration. On average, 100g of raw kala chana contains about 20–25 grams of protein, making it an excellent source of plant-based protein for vegetarians and those following a vegan diet. Chana protein per 100g surpasses many other legumes, helping individuals meet their daily protein requirements and maintain optimal protein intake.
For those seeking a protein boost in their regular diet, black chickpeas are a smart food choice, especially for muscle repair, muscle building, and sustaining muscle mass during weight loss or fitness routines.
Also Read: Paneer Protein Per 100g And Its Nutritional Value
Fast Delivery
₹75.00
Fast Delivery
Sold Out
₹75.00
Nutritional Value of Kala Chana per 100g
Here is the breakdown of key nutrients found in 100g of raw black chana:
| Nutrition | Value per 100 gm |
|---|---|
| Protein | 20 g |
| Dietary fibre | 12 g |
| Carbohydrates | 63 g |
| Fat | 6 g |
| Calcium | 57 mg |
| Iron | 4.31 mg |
| Potassium | 718 mg |
| Calories | 378 cal |
This impressive nutrient content makes kala chana a nutritious food that supports everything from cardiovascular health to energy levels.
Nutritional Value of Soaked Kala Chana per 100g
Soaking black chana overnight not only improves water absorption but also enhances digestive health and reduces digestive discomfort. Here’s the nutritional value per 100g of soaked kala chana:
| Nutrition | Value |
|---|---|
| Protein | 15 g |
| Carbohydrates | 45 g |
| Fat | 5 g |
| Calories | 300 cal |
Although soaking slightly reduces the content of protein, the legume remains a strong protein source and continues to offer numerous health benefits.
Health Benefits of Eating Kala Chana Regularly
1. Supports Muscle Growth and Bone Strength
Black chana is packed with grams of protein that help with muscle repair and muscle growth. Its rich levels of calcium, potassium, and magnesium also play a crucial role in strengthening bones and improving overall metabolic health.
2. Promotes Digestive Health
With its high soluble fiber and complex carbs, kala chana aids digestion, prevents digestive issues, and fosters a healthy gut environment.
3. Aids in Weight Loss
Thanks to its fiber and protein content, kala chana keeps you fuller for longer, reducing hunger pangs and supporting weight loss efforts.
4. Improves Blood Sugar Control
Kala chana’s low glycemic index helps stabilize blood sugar levels, making it beneficial for those managing health conditions like diabetes.
5. Boosts Heart and Cardiovascular Health
High in soluble fibre and essential minerals, kala chana helps lower cholesterol levels and supports heart health and cardiovascular health.
6. Enhances Brain Function
Nutrients like iron, zinc, choline, and magnesium in kala chana support brain health, enhance neurotransmitter function, and may reduce the risk of mood disorders.
7. Provides Antioxidants for Cell Protection
Rich in essential vitamins and minerals, black chana aids in maintaining healthy hair follicles, skin elasticity, and overall vitality.
8. Supports Healthy Hair and Skin
The anti-inflammatory properties of kala chana may help lessen inflammation and may relieve symptoms of some conditions, such as arthritis.
9. Reduces Inflammation
Regular intake may help lower inflammation in the body, potentially benefiting conditions like arthritis or irritable bowel syndrome.
10. Cancer Prevention Properties
Kala chana contains plant saponins and produces butyrate during digestion, both known for their potential in preventing certain types of cancers, including colon, breast, and lung cancers.
Fast Delivery
₹199.00
Is Kala Chana Right for Your Diet Plan?
If you’re looking to diversify your balanced diet with protein-rich foods, kala chana is an excellent source of nutritional benefits. It fits seamlessly into both vegan diets and regular diets, offering a sustainable, plant-based protein source.
However, individuals prone to allergic reactions or digestive issues should consult a healthcare provider before making kala chana a daily staple.
Final Thoughts
Black chana, or kala chana, is more than just a traditional legume—it’s a nutritional powerhouse packed with essential nutrients, complex carbohydrates, and high-quality plant protein. Its versatility, availability, and range of health benefits make it an ideal addition to any diet plan.
Whether you’re aiming to build muscle, support heart health, stabilise blood pressure, or simply improve your protein intake, regular consumption of kala chana is a smart, science-backed choice for your healthy diet.
FAQs on Protein in Kala Chana per 100g
Is Kala Chana Better Than White Chickpeas?
Yes. Black chana is generally higher in fiber and protein than white chickpeas, offering greater support for energy levels, muscle building, and digestive health.
Is Chana a Good Protein Source for Vegetarians?
Absolutely. Protein in chana makes it a go-to for vegetarians seeking to meet their daily protein requirements with nutritious food options.
Does Cooking Reduce Protein Content in Chana?
Slightly. Cooking may lower the protein concentration, but black chana remains a high-quality, protein-rich food post-cooking.
Share this post: