1 serving (100 grams) contains 164 calories, 8.9 grams of protein, 2.6 grams of fat, and 27.4 grams of carbohydrates.
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Nutrition Information
Calories |
328 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.2 g | 6% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 48 mg | 2% | |
| Total Carbohydrates | 54.8 g | 19% | |
| Dietary Fiber | 15.2 g | 54% | |
| Sugars | 9.6 g | ||
| protein | 17.8 g | 35% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 98 mg | 7% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 582 mg | 12% | |
* 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 Black chana
Black Chana, also known as kala chana or Bengal gram, is a small, dark variety of chickpea widely used in South Asian, Middle Eastern, and African cuisines. Originating in ancient Mesopotamia, it has been a staple due to its affordability and versatility. Nutritionally, black chana is an excellent source of plant-based protein, dietary fiber, and complex carbohydrates. It is rich in essential minerals like iron, phosphorus, and magnesium, alongside vitamins such as B6 and folate. Low in fat and cholesterol-free, black chana is particularly valued in vegetarian and vegan diets for its balanced nutrition profile.
Health Benefits
- Supports digestive health due to its high dietary fiber content (12g per 100g cooked).
- Promotes energy production and red blood cell formation, being a good source of iron (4mg per 100g cooked).
- Enhances bone health through its significant magnesium and phosphorus content (48mg and 168mg per 100g cooked, respectively).
Dietary Considerations
Selection and Storage
Store dried black chana in an airtight container in a cool, dry place for up to a year. Soak overnight before cooking to reduce cooking time and improve nutrient absorption.
Common Questions About Black chana Nutrition
Is Black Chana high in protein?
Yes, Black Chana is a great source of protein, providing around 14.5 grams of protein per 100 grams when boiled. It is an ideal choice for vegetarians or vegans looking to meet their protein requirements.
Can I eat Black Chana on a keto diet?
Black Chana is not ideal for a strict keto diet because it contains approximately 27 grams of carbs per 100 grams when boiled. While it is nutritious, those following a low-carb or keto plan should limit its intake.
What are the health benefits of Black Chana?
Black Chana is rich in dietary fiber, protein, iron, and antioxidants, which promote digestive health, support heart health, and help stabilize blood sugar levels. Additionally, its complex carbs make it a good option for sustained energy release.
How much Black Chana should I consume per day?
A portion of 100 grams of boiled Black Chana is widely considered a healthy serving size. This amount balances protein, fiber, and energy needs without contributing excessive calories or carbs to the diet.
How does Black Chana compare to regular chickpeas?
Black Chana has a nuttier flavor and higher fiber content compared to regular chickpeas. It typically contains slightly fewer calories and more antioxidants, making it an excellent choice for boosting digestive health and immunity.
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.
