Chana daal

Legume

Item Rating: 87/100

1 serving (100 grams) contains 364 calories, 19.0 grams of protein, 5.3 grams of fat, and 61.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		728
% Daily Value*
Total Fat		10.6 g	13%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		48 mg	2%
Total Carbohydrates		122 g	44%
	Dietary Fiber	34 g	121%
	Sugars	22 g
protein		38 g	76%
Vitamin D		0 mcg	0%
Calcium		98 mg	7%
Iron		8 mg	44%
Potassium		1436 mg	30%

* 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

🧂 Low sodium

🧂 Low salt

🥩 High protein

Source of Calories

Fat: 95 cal (13.0%)

Protein: 152 cal (20.7%)

Carbs: 488 cal (66.4%)

About Chana daal

Chana Daal, also known as split chickpeas, is a staple legume in Indian cuisine, valued for its versatility and earthy flavor. Originating in South Asia, it is a common ingredient in curries, soups, and stews. Chana Daal is nutritionally dense, being an excellent source of protein, fiber, and complex carbohydrates. A 1-cup cooked serving (about 200g) provides approximately 15g of protein, 12g of dietary fiber, and is rich in iron, magnesium, and folate. It is also low in fat and contains no cholesterol, making it a great option for heart and metabolic health. This legume is particularly important for vegetarian and vegan diets due to its nutrient content and protein profile.

Health Benefits

• Rich in dietary fiber (12g per cooked cup), which supports digestive health and helps regulate blood sugar levels.
• Contains iron (4mg per cooked cup), aiding in oxygen transport and energy production, particularly important in plant-based diets.
• High in magnesium (about 78mg per cup), which supports bone health and proper muscle and nerve function.

Dietary Considerations

Allergens: Contains none commonly associated

Suitable for: Vegan, vegetarian, gluten-free, high-protein

Not suitable for: Low-fodmap (due to fermentable carbohydrates, which may affect people with ibs)

Selection and Storage

Store dry Chana Daal in an airtight container in a cool, dry place for up to a year. Cooked Chana Daal can be refrigerated in a sealed container for up to 4-5 days.

Common Questions About Chana daal Nutrition

Is Chana Daal high in protein?

Yes, Chana Daal is an excellent source of plant-based protein. One cup of cooked Chana Daal (approximately 164g) provides about 15g of protein, making it a good option for vegetarians and vegans seeking protein-rich foods.

Can I eat Chana Daal on a keto diet?

Chana Daal is not typically suitable for a strict keto diet as it contains approximately 29g of net carbs per 1 cup cooked. However, it can be included in moderation on a less restrictive low-carb diet depending on your daily carbohydrate goals.

What are the health benefits of Chana Daal?

Chana Daal is rich in dietary fiber, with about 8g per cooked cup, which aids digestion and supports gut health. It is also a good source of B vitamins, magnesium, iron, and potassium, which contribute to energy production, heart health, and overall well-being. Additionally, its low glycemic index can help regulate blood sugar levels.

What is the recommended serving size of Chana Daal?

A typical serving size of cooked Chana Daal is about 1/2 to 1 cup (82-164g), which contains roughly 120-230 calories depending on preparation. This portion provides a good balance of nutrients without overloading on calories or carbohydrates.

How does Chana Daal compare to other legumes like lentils or chickpeas?

Chana Daal (split chickpeas) has a slightly nuttier flavor compared to common lentils and is lower in carbs than whole chickpeas. Nutritionally, it is similar to lentils in protein content but offers a slightly firmer texture, making it suitable for hearty curries and soups.

Data Sources & Scientific References