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 white channa
Boiled white channa, also known as boiled chickpeas, is a staple in Indian, Middle Eastern, and Mediterranean cuisines. White channa is a type of legume rich in dietary fiber, protein, and essential nutrients, making it a versatile and nutritious food choice. Particularly popular in vegetarian and vegan diets, boiled channa can be incorporated into salads, curries, soups, or eaten as a standalone snack. A 1-cup serving of boiled white channa provides approximately 15g of protein, 13g of fiber, and is a good source of folate, iron, and magnesium. Its low glycemic index makes it ideal for those managing blood sugar levels. This legume is highly regarded for its balanced macronutrient profile, being relatively low in fat while offering complex carbohydrates for sustained energy.
Health Benefits
- Supports digestion due to its high dietary fiber content (13g per cup), which promotes bowel regularity and gut health.
- Rich in plant-based protein (15g per cup), aiding muscle repair and overall growth in vegetarian and vegan diets.
- Contains significant amounts of folate (over 70% of daily value per cup), essential for DNA synthesis and prenatal health.
- Iron content (4.2mg per cup) helps combat anemia and supports oxygen transport in the blood.
- Provides magnesium (78mg per cup), which is crucial for muscle function, heart health, and maintaining normal blood pressure.
Dietary Considerations
Selection and Storage
Store boiled white channa in an airtight container in the refrigerator for up to 3-4 days. For longer preservation, freeze cooked channa in small portions for up to 2 months.
Common Questions About Boiled white channa Nutrition
Is boiled white channa high in protein?
Yes, boiled white channa (also known as chickpeas) is a good source of protein. One cup of boiled white channa provides approximately 15 grams of protein, making it an excellent plant-based protein option for vegetarians and vegans.
Can I eat boiled white channa on a keto diet?
Boiled white channa is not ideal for a strict keto diet as it contains about 45 grams of carbohydrates per one cup serving, with approximately 12 grams coming from fiber. Its carb content is too high for maintaining ketosis, but it may be suitable for low-carb diets with moderation.
What are the health benefits of boiled white channa?
Boiled white channa is rich in fiber, protein, and essential nutrients like iron, folate, and magnesium. It supports digestive health, helps regulate blood sugar levels, and promotes heart health. However, people with legume sensitivities should consume it with caution.
How much boiled white channa should I eat per serving?
A standard serving of boiled white channa is about half a cup (around 120 grams), which contains roughly 134 calories, 7 grams of protein, and 22 grams of carbohydrates. Adjust portion sizes based on your dietary needs and activity level.
How does boiled white channa compare to black channa?
Boiled white channa is slightly softer in texture and milder in taste compared to black channa. Nutritionally, black channa has a similar protein content but slightly more fiber and fewer calories. Both are nutritious, and the choice depends on taste preference and dietary goals.
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.
