1 serving (100 grams) contains 164 calories, 8.9 grams of protein, 2.6 grams of fat, and 27.4 grams of carbohydrates.
Log this food in SnapCalorie
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 | 14 mg | 0% | |
| 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 white chana
Boiled white chana, also known as chickpeas or garbanzo beans, is a staple in many cuisines, particularly Indian, Mediterranean, and Middle Eastern. Originating from the Middle East, chickpeas have been cultivated for thousands of years. Boiled white chana is rich in nutrients, offering an excellent source of plant-based protein, dietary fiber, and complex carbohydrates. It's also low in fat and provides essential vitamins and minerals like folate, iron, magnesium, and vitamin B6, making it a highly nutritious food choice.
Health Benefits
- Rich in dietary fiber (7.6g per 100g), which supports digestive health and helps regulate blood sugar levels.
- A good source of plant-based protein (8.9g per 100g), making it ideal for muscle repair and maintenance, especially in vegetarian diets.
- Contains significant amounts of folate (172µg per 100g), which is vital for cell division and essential during pregnancy for preventing neural tube defects.
- Provides magnesium (48mg per 100g), which contributes to muscle function, nerve health, and blood pressure regulation.
- High in iron (2.9mg per 100g), supporting oxygen transportation in the blood and helping prevent iron-deficiency anemia.
Dietary Considerations
Selection and Storage
Store boiled white chana in an airtight container in the refrigerator for up to 3-4 days. Freeze for extended storage and use within 2-3 months for best quality.
Common Questions About Boiled white chana Nutrition
Is boiled white chana high in protein?
Yes, boiled white chana (chickpeas) is a good source of protein. One cup (about 164 grams) provides approximately 15 grams of protein, making it an excellent option for supporting muscle repair and growth, especially for vegetarians and vegans.
Can I eat boiled white chana on a keto diet?
Boiled white chana is not ideal for a keto diet due to its carbohydrate content. One cup contains about 45 grams of total carbs and 12 grams of fiber, leaving a net carb count of 33 grams, which is too high for standard keto diet limits.
What are the health benefits or concerns of eating boiled white chana?
Boiled white chana is rich in protein, fiber, folate, iron, and magnesium, making it beneficial for heart health, digestion, and blood sugar regulation. However, it may cause bloating or gas in some individuals due to its high fiber content. Soaking and cooking thoroughly can help reduce this effect.
What is the recommended portion size for boiled white chana?
A standard serving size of boiled white chana is about 1/2 cup (82 grams), which provides around 135 calories, 7.5 grams of protein, and 22.5 grams of carbohydrates. Adjust portion sizes based on your caloric and macronutrient needs.
How does boiled white chana compare to other legumes like lentils?
Compared to lentils, boiled white chana has slightly more calories and carbohydrates but is similar in protein content. For example, 1 cup of lentils provides about 230 calories and 18 grams of protein, while chickpeas provide about 270 calories and 15 grams of protein. Lentils cook faster and may be easier to digest for some people.
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.
