1 serving (100 grams) contains 164 calories, 8.9 grams of protein, 2.6 grams of fat, and 27.4 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
328 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.2 g | 6% | |
| Saturated Fat | 0.5 g | 2% | |
| 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 | 17.7 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 channa
Black channa, also known as black chickpeas or kala chana, is a nutrient-dense legume native to South Asia and commonly used in Indian, Middle Eastern, and Mediterranean cuisines. It is smaller and darker than regular chickpeas and has a nutty flavor and firm texture. A rich source of plant protein, complex carbohydrates, and dietary fiber, black channa provides essential nutrients like iron, magnesium, potassium, and B vitamins. It is naturally low in fat and serves as an excellent vegetarian protein option. Black channa is often used in curries, salads, stews, and even as roasted snacks, making it a versatile food ingredient for meals in various dietary practices.
Health Benefits
- Rich in dietary fiber (15g per 100g), black channa supports healthy digestion and helps regulate blood sugar levels.
- High iron content (6.2mg per 100g) aids in preventing anemia and supports oxygen transport in the body.
- Contains magnesium (48mg per 100g), which promotes heart health by maintaining proper muscle and nerve function.
- Provides B vitamins like folate (172mcg per 100g), essential for cell division and DNA synthesis.
- A great source of plant-based protein (19g per 100g), beneficial for muscle repair and maintenance, especially in vegetarian diets.
Dietary Considerations
Selection and Storage
Store black channa in a cool, dry place in an airtight container to prevent contamination or loss of quality. Soak dried black channa overnight before cooking to reduce cooking time and enhance digestibility.
Common Questions About Black channa Nutrition
Is black channa high in protein?
Yes, black channa is an excellent source of plant-based protein. One cup of cooked black channa contains about 15 grams of protein, making it an ideal choice for those looking to increase their protein intake, especially in vegetarian or vegan diets.
Can I eat black channa on a keto diet?
Black channa is not typically suitable for a strict keto diet due to its carbohydrate content. One cup of cooked black channa contains about 45 grams of carbs, with 12 grams of fiber, which makes it better suited for a moderate or low-carb diet rather than a ketogenic one.
What are the health benefits of black channa?
Black channa offers numerous health benefits due to its high fiber content, protein, and micronutrients like iron, folate, and phosphorus. It supports digestive health, helps manage blood sugar levels due to its low glycemic index, and promotes heart health by reducing cholesterol levels.
What is the recommended portion size for black channa?
A recommended portion size for black channa is about half a cup (approximately 90 grams cooked), which contains around 134 calories, 5 grams of protein, and 6 grams of fiber. This portion provides a good balance of nutrients without excessive calorie intake.
How does black channa compare to regular chickpeas?
Black channa is nutritionally denser than regular chickpeas, with higher levels of fiber and antioxidants due to its darker skin. While both provide similar protein and calorie contents, black channa has a slightly nuttier flavor and firmer texture, making it ideal for stews, curries, or roasted snacks.
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.
