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 Boiled black chana
Boiled black chana, also known as kala chana, is a variety of desi chickpeas that originates from India and is a staple in South Asian cuisine. Known for their nutty flavor and firm texture, boiled black chana is a rich source of plant-based protein, fiber, and complex carbohydrates. A single cup of boiled black chana (approximately 164 grams) provides about 15 grams of protein, 12 grams of dietary fiber, and is an excellent source of iron (26% of the daily value), magnesium, and folate. It is also low in fat and cholesterol-free, making it a nutritious ingredient in a balanced diet. Often used in curries, salads, or as a standalone snack, boiled black chana is versatile and highly valued for its robust nutrition profile.
Health Benefits
- Supports digestive health due to high fiber content, which aids bowel regularity and maintains gut health.
- Boosts energy production as it is a rich source of iron, which is critical for delivering oxygen to cells.
- Supports muscle development and repair with its high protein content, especially valuable for vegetarian diets.
- Promotes heart health with its low-fat profile and magnesium, which helps regulate blood pressure.
- Aids in the prevention of neural tube defects during pregnancy due to its folate content, a key nutrient for fetal development.
Dietary Considerations
Selection and Storage
Store boiled black chana in an airtight container in the refrigerator for up to 3-4 days. For extended storage, freeze in portioned containers or bags for up to 3 months.
Common Questions About Boiled black chana Nutrition
Is boiled black chana high in protein?
Yes, boiled black chana is a great source of protein. One cup (approximately 164 grams) provides about 15 grams of protein, making it an excellent plant-based protein option for vegetarians and vegans.
Can I eat boiled black chana on a keto diet?
Boiled black chana is not suitable for a strict keto diet. One cup contains around 45 grams of total carbohydrates, including 12 grams of dietary fiber, resulting in about 33 grams of net carbs, which is too high for keto guidelines.
What are the health benefits of boiled black chana?
Boiled black chana offers numerous health benefits, including aiding digestion due to its high fiber content (12 grams per cup) and supporting muscle repair and growth through its rich protein content. It is also a good source of iron, magnesium, and vitamin B6, which are essential for energy production and overall health.
How much boiled black chana should I eat in a day?
A recommended serving size of boiled black chana is 1 cup (164 grams). This portion provides a balance of protein, carbs, and fiber without overwhelming your calorie intake, contributing about 270 calories per serving.
How does boiled black chana compare to other legumes like chickpeas or lentils?
Boiled black chana is nutritionally similar to regular chickpeas but has a slightly higher fiber content (12 grams per cup vs. 10 grams in regular chickpeas). Compared to lentils, black chana is denser in calories and carbohydrates but provides comparable protein levels. Black chana is nuttier and firmer in texture, making it an excellent choice for salads and curries.
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.
