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 kala chana
Boiled Kala Chana, also known as black chickpeas, is a nutrient-dense legume commonly used in Indian, Middle Eastern, and Mediterranean cuisines. Native to the Indian subcontinent, kala chana is smaller, darker, and nuttier in flavor compared to regular chickpeas. A 100-gram serving of boiled kala chana provides approximately 164 calories, 8.9 grams of protein, 27 grams of carbohydrates, and 2.6 grams of fat. It is an excellent source of dietary fiber (7.6 grams per 100 grams), iron (4.3 mg, or 24% of the daily value), and folate (172 mcg, or 43% of the daily value). Kala chana is naturally low in glycemic index, making it beneficial for blood sugar regulation and sustained energy release.
Health Benefits
- Rich in protein (8.9 g per 100 g), supporting muscle repair and growth, especially in vegetarian diets.
- High in dietary fiber (7.6 g per 100 g), which supports digestive health and helps maintain healthy cholesterol levels.
- Excellent source of folate (172 mcg per 100 g), important for DNA synthesis and preventing neural tube defects in pregnancy.
- Good source of iron (4.3 mg per 100 g), which is essential for oxygen transport and preventing anemia.
- Low glycemic index food, helping regulate blood sugar levels and reduce the risk of type 2 diabetes.
Dietary Considerations
Selection and Storage
Store boiled kala chana in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze in portions for up to 2 months.
Common Questions About Boiled kala chana Nutrition
Is boiled Kala Chana high in protein?
Yes, boiled Kala Chana is a great source of plant-based protein, containing approximately 7-8 grams of protein per 100 grams. It is an excellent choice for those looking to increase their protein intake, especially vegans and vegetarians.
Can I eat boiled Kala Chana on a keto diet?
Boiled Kala Chana is not suitable for a strict keto diet as it contains around 27 grams of carbohydrates per 100 grams, with only about 7 grams being dietary fiber. Its carb content is too high for maintaining ketosis.
What are the health benefits of eating boiled Kala Chana?
Boiled Kala Chana is rich in dietary fiber, protein, vitamins like B6, and minerals like iron and magnesium. It supports digestion, helps maintain healthy blood sugar levels, and provides long-lasting energy due to its complex carbohydrates. Additionally, it may aid in weight management because of its high satiety value.
What is the recommended portion size for boiled Kala Chana?
A serving size of 100 grams (approximately 1/2 cup) is recommended for boiled Kala Chana. This portion provides around 150 calories, making it a balanced addition to meals for energy and nutrition without excessive calorie intake.
How does boiled Kala Chana compare to boiled chickpeas?
Boiled Kala Chana and boiled chickpeas are both nutrient-dense legumes, but Kala Chana has a slightly nuttier flavor and a firmer texture. Kala Chana contains slightly more protein and fiber per 100 grams and is also lower in calories compared to regular chickpeas, making it a great alternative for those looking to enhance their dietary fiber and protein intake.
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.
