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 Boiled channa
Boiled channa, also known as boiled chickpeas, is a staple ingredient in Indian, Middle Eastern, and Mediterranean cuisines. These legumes are small, round, and beige, offering a creamy texture when cooked. Channa is a nutrient-dense food, high in plant-based protein, dietary fiber, and various vitamins and minerals such as folate, iron, magnesium, and phosphorus. A one-cup serving of boiled chickpeas (about 164 grams) provides approximately 14.5 grams of protein, 12.5 grams of dietary fiber, and is low in fat while being cholesterol-free, making it an excellent food for various dietary patterns. Known for its versatility, boiled channa can be used in salads, soups, stews, or as a standalone snack with seasonings.
Health Benefits
- High protein content (14.5g per cup) supports muscle repair and growth, making it ideal for vegetarians and active individuals.
- Rich in dietary fiber (12.5g per cup), it promotes healthy digestion and aids in managing blood sugar levels.
- Contains iron (4.7mg per cup), which is essential for oxygen transport and preventing anemia.
- Abundant in folate (282 mcg per cup), crucial for fetal development and maintaining cardiovascular health.
- Provides magnesium (78mg per cup), which supports bone health and muscle function.
Dietary Considerations
Selection and Storage
Store boiled channa in an airtight container in the refrigerator for up to 3-4 days, or freeze for longer storage. Avoid leaving it at room temperature for extended periods to prevent spoilage.
Common Questions About Boiled channa Nutrition
Is boiled channa high in protein?
Yes, boiled channa (chickpeas) is a high-protein food. 100 grams of boiled channa contains approximately 8.9 grams of protein, making it a great option for vegetarians and vegans seeking plant-based protein sources.
Can I eat boiled channa on a keto diet?
Boiled channa is not suitable for strict keto diets as it contains around 27 grams of carbohydrates per 100 grams. However, it can be enjoyed in moderation in low-carb diets, provided you manage your daily carb intake carefully.
What are the health benefits of eating boiled channa?
Boiled channa is rich in dietary fiber, which promotes good digestion and gut health. It's also packed with key nutrients like folate, iron, magnesium, and B vitamins, supporting energy production and overall well-being. Its high fiber and protein content also help with satiety and weight management.
How much boiled channa should I eat per serving?
A typical serving size for boiled channa is around 1/2 cup (approximately 120 grams), which provides about 130 calories, 7 grams of protein, and 22 grams of carbohydrates. Adjust portion sizes based on your caloric and nutritional needs.
How does boiled channa compare to other legumes like lentils or black beans?
Boiled channa is slightly higher in calories and carbohydrates compared to lentils or black beans, with 130 calories per 1/2 cup versus around 100 calories for lentils and black beans. However, it offers similar protein content and is richer in certain minerals like manganese and folate.
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.
