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 | 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 Boiled chana
Boiled chana, also known as chickpeas, originates from the Middle East and is widely consumed in Indian, Mediterranean, and Middle Eastern cuisines. It is a versatile legume and often used in salads, curries, and snacks. Boiled chana is rich in plant-based protein, dietary fiber, and essential nutrients like iron, folate, and magnesium. It serves as an excellent source of energy, with approximately 120 calories, 6 grams of protein, and 4 grams of fiber per 100 grams when boiled. Additionally, it is low in fat and free from cholesterol, making it ideal for heart health and weight management. This nutrient-dense food is appreciated for its ability to fuel the body while supporting overall wellness.
Health Benefits
- Rich in dietary fiber, boiled chana supports digestive health and helps prevent constipation.
- High in folate, it contributes to healthy red blood cell production and is especially beneficial for pregnant individuals.
- Contains magnesium, which supports bone health and improves heart function by maintaining healthy blood pressure levels.
Dietary Considerations
Selection and Storage
Store boiled chana in an airtight container in the refrigerator for up to 3-4 days. Freezing is also an option for longer storage, but avoid adding spices before freezing.
Common Questions About Boiled chana Nutrition
Is boiled chana high in protein?
Yes, boiled chana (chickpeas) is an excellent source of plant-based protein. One cup (approximately 164 grams) of boiled chana contains about 15 grams of protein, making it a great option for vegetarians and vegans looking to meet their protein needs.
Can I eat boiled chana on a keto diet?
Boiled chana is not ideal for a strict keto diet, as it contains significant amounts of carbohydrates. One cup has approximately 45 grams of total carbs, including 12 grams of fiber, which makes it better suited for moderate low-carb diets rather than keto.
What are the health benefits of eating boiled chana?
Boiled chana is rich in fiber, protein, and several vitamins and minerals, including folate, iron, and magnesium. It supports digestive health, helps maintain blood sugar levels due to its low glycemic index, and can aid in weight management by promoting satiety.
What is the recommended serving size for boiled chana?
A recommended portion of boiled chana is about half a cup (82 grams), which provides approximately 120 calories, 7 grams of protein, and 22 grams of carbs. This portion is ideal for including in salads, soups, or as a snack.
How does boiled chana compare to lentils in terms of nutrition?
Boiled chana has slightly more calories and carbohydrates than lentils per serving but is comparable in protein content. Chana is higher in fiber and folate, whereas lentils may provide slightly more iron and potassium. Both are nutritious and versatile options for plant-based diets.
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.
