1 serving (100 grams) contains 164 calories, 8.9 grams of protein, 2.6 grams of fat, and 27.3 grams of carbohydrates.
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Nutrition Information
Calories |
390.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.2 g | 7% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 14.3 mg | 0% | |
| Total Carbohydrates | 65 g | 23% | |
| Dietary Fiber | 18.1 g | 64% | |
| Sugars | 9.8 g | ||
| protein | 21.2 g | 42% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 64.3 mg | 4% | |
| Iron | 6.4 mg | 35% | |
| Potassium | 881.0 mg | 18% | |
* 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 Chana daal cooked
Chana dal, also known as split chickpeas, is a staple in Indian cuisine and central to dishes like dal soups and curries. Derived by splitting and removing the outer husk of chickpeas, it has a mild, nutty flavor and creamy texture when cooked. Nutritionally, cooked chana dal is rich in protein, dietary fiber, and complex carbohydrates, making it a valuable energy source. A 1-cup serving (approximately 200 grams) of cooked chana dal provides about 10 grams of protein, 9 grams of fiber, and significant amounts of folate, iron, and manganese, with minimal fat content. It is naturally gluten-free and has a low glycemic index, which aids in blood sugar regulation. Its popularity spans across vegetarian, vegan, and health-conscious diets due to its nutrient density and versatility in culinary applications.
Health Benefits
- Rich in protein (10g per cup) for muscle repair and growth, suitable for vegetarians and vegans.
- High in dietary fiber (9g per cup) supports digestive health and helps manage cholesterol levels.
- Contains folate (71% of daily value per cup), crucial for cell production and reducing risks in prenatal health.
- A good source of iron (15% of daily value per cup) helps in maintaining healthy red blood cells.
- Low glycemic index food aiding in blood sugar regulation, suitable for diabetics.
Dietary Considerations
Selection and Storage
Store cooked chana dal in an airtight container in the refrigerator for up to 4-5 days. For extended storage, freeze in portioned containers for up to 3 months.
Common Questions About Chana daal cooked Nutrition
Is cooked chana daal high in protein?
Cooked chana daal is a good source of plant-based protein, providing approximately 7-8 grams of protein per 100 grams (about half a cup). This makes it an excellent choice for vegetarians and vegans looking to increase their protein intake.
Can I eat cooked chana daal on a keto diet?
Cooked chana daal is not ideal for a strict keto diet as it contains about 20 grams of carbohydrates per 100 grams. However, it is low on the glycemic index, making it suitable for moderate low-carb diets if consumed in limited portions.
What are the main health benefits of cooked chana daal?
Cooked chana daal is rich in folate, iron, and fiber, which support heart health and help regulate digestion. Its low glycemic index can also help manage blood sugar levels, making it a good option for people with diabetes when eaten in moderation.
How much cooked chana daal should I eat per serving?
A recommended serving size of cooked chana daal is about 1/2 cup (approximately 100 grams). This portion provides around 150-170 calories, 7-8 grams of protein, and 20 grams of carbohydrates, fitting well into a balanced diet.
How does cooked chana daal compare to other legumes like lentils or chickpeas?
Cooked chana daal is comparable to lentils in terms of calories and protein but has a slightly lower carbohydrate content. It is more split and refined than whole chickpeas, making it quicker to cook and easier to digest while still retaining key nutrients.
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.
