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 | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 12 mg | 0% | |
| 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 chickpeas
Black chickpeas, also known as kala chana, are small, dark legumes native to the Middle East and South Asia, where they are a key ingredient in traditional cuisines. They belong to the same family as regular chickpeas but have a firmer texture, nuttier taste, and richer nutritional profile. Black chickpeas are an excellent source of plant-based protein, dietary fiber, and complex carbohydrates, making them a staple food for vegetarians and vegans. They are also rich in essential vitamins and minerals, including iron, magnesium, phosphorus, and B vitamins such as folate. They are naturally low in fat and have a low glycemic index, which supports balanced blood sugar levels and extended satiety. Their nutrient density makes them a versatile and valuable ingredient in soups, salads, curries, and stews.
Health Benefits
- Rich in dietary fiber (12.2 grams per 100 grams) which supports digestive health and promotes regular bowel movements.
- Excellent source of plant-based protein (19 grams per 100 grams), essential for muscle repair and overall cell function.
- High in iron (4.3 mg per 100 grams), which helps prevent anemia and supports oxygen transport in the body.
- Contains magnesium (115 mg per 100 grams), which supports heart health by regulating blood pressure and improving muscle function.
- Low glycemic index food that aids in stabilizing blood sugar levels, beneficial for people with diabetes.
Dietary Considerations
Selection and Storage
Store dried black chickpeas in an airtight container in a cool, dry place for up to a year. Before cooking, soak them in water for 8-12 hours to reduce cooking time and improve digestibility.
Common Questions About Black chickpeas Nutrition
Are black chickpeas high in protein and what is their nutritional profile?
Yes, black chickpeas are an excellent source of plant-based protein, with about 15 grams of protein per 100 grams of cooked chickpeas. They are also rich in dietary fiber (8-10 grams), provide approximately 270-300 calories per 100 grams, and are a good source of iron, magnesium, folate, and B vitamins, making them a nutrient-dense food.
Can I eat black chickpeas on a keto or low-carb diet?
Black chickpeas are not typically suitable for a strict keto diet because they contain around 45-50 grams of carbohydrates per 100 grams of cooked chickpeas, with about 8-10 grams as fiber. However, they may be included in moderation in less strict low-carb diets, depending on your daily carb allotment.
What are the health benefits and potential concerns of eating black chickpeas?
Black chickpeas support digestion and heart health due to their high fiber content and low glycemic index. They also provide key nutrients like folate and magnesium, which are essential for brain function and bone health. However, they contain compounds like phytic acid that can hinder mineral absorption; soaking and cooking them can reduce this effect.
What is the recommended portion size for black chickpeas?
A recommended serving size is about ½ cup (approximately 90-100 grams of cooked black chickpeas), which provides around 134 calories, 7 grams of protein, 22 grams of carbohydrates, and 6 grams of fiber. This portion size balances nutritional benefits without overloading on calories or carbs.
How do black chickpeas compare to regular chickpeas, and how should they be prepared?
Black chickpeas have a slightly earthier flavor, a firmer texture, and higher fiber and protein content compared to regular chickpeas. Like regular chickpeas, they should be soaked for 8-12 hours before cooking to reduce phytic acid and improve digestibility. They require a longer cooking time, typically 25-30 minutes in a pressure cooker or 1-1.5 hours on the stovetop.
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.
