1 serving (100 grams) contains 364 calories, 19.0 grams of protein, 6.0 grams of fat, and 61.0 grams of carbohydrates.
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Nutrition Information
Calories |
728 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12 g | 15% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 48 mg | 2% | |
| Total Carbohydrates | 122 g | 44% | |
| Dietary Fiber | 34 g | 121% | |
| Sugars | 22 g | ||
| protein | 38 g | 76% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 114 mg | 8% | |
| Iron | 8.6 mg | 47% | |
| Potassium | 1750 mg | 37% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Bengal gram
Bengal gram, also referred to as chana dal or chickpeas, belongs to the legume family and is native to the Indian subcontinent. It is a staple ingredient in South Asian cuisine, commonly used in soups, stews, and dry curries. Bengal gram is nutritionally dense, offering a rich source of plant-based protein, dietary fiber, complex carbohydrates, and a variety of micronutrients, such as iron, magnesium, folate, and vitamin B6. One cup of cooked Bengal gram (approximately 164 g) contains about 15 g of protein, 12.5 g of dietary fiber, and 269 calories. Its low glycemic index and nutrient density make it a valuable food for various diets.
Health Benefits
- Supports muscle growth and repair due to its high protein content, with 15 g of protein per cup of cooked Bengal gram.
- Promotes heart health by providing soluble fiber, which helps lower LDL cholesterol levels.
- Enhances energy metabolism and combats fatigue with its significant iron content (2.9 mg per cup, or 16% of the daily value).
- Supports digestive health through its dietary fiber content, aiding regular bowel movements and gut health.
- Contributes to neural health due to its high levels of folate and vitamin B6, essential for brain function and DNA synthesis.
Dietary Considerations
Selection and Storage
Store dried Bengal gram in an airtight container in a cool, dry place for up to six months. Cooked Bengal gram should be refrigerated in a sealed container and consumed within 3-4 days.
Common Questions About Bengal gram Nutrition
Is Bengal Gram high in protein?
Yes, Bengal Gram is an excellent source of plant-based protein. It contains approximately 15 grams of protein per 100 grams of cooked gram, making it a great option for vegetarians and vegans looking to meet their protein needs.
Can I eat Bengal Gram on a keto diet?
Bengal Gram is not typically suitable for a strict keto diet due to its carbohydrate content. Cooked Bengal Gram contains around 27 grams of carbohydrates per 100 grams, which might be too high for those adhering to the very low-carb requirements of keto.
What are the health benefits of Bengal Gram?
Bengal Gram is rich in dietary fiber, aiding digestion and promoting satiety. It also provides important nutrients such as iron, magnesium, folate, and B vitamins, supporting energy production and overall metabolic health. However, for individuals with sensitivities or allergies, lentils like Bengal Gram may cause discomfort.
How much Bengal Gram should I eat per serving?
A typical serving size is about 100 grams of cooked Bengal Gram, which provides around 164 calories, 15 grams of protein, and 27 grams of carbohydrates. This portion size is ideal as part of a balanced meal when paired with vegetables and healthy fats.
How does Bengal Gram compare to other legumes?
Compared to legumes like kidney beans or black beans, Bengal Gram has a slightly higher protein content and similar levels of dietary fiber. It is versatile and can be roasted, boiled, or ground into flour for diverse preparations such as stews, salads, or pancakes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
