Chana ki sabji

Vegetable

Item Rating: 82/100

1 serving (150 grams) contains 200 calories, 10.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		315.5
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		630.9 mg	27%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	11.0 g	39%
	Sugars	7.9 g
protein		15.8 g	31%
Vitamin D		0 mcg	0%
Calcium		94.6 mg	7%
Iron		3.9 mg	21%
Potassium		552.1 mg	11%

* 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 sugar

Source of Calories

Fat: 71 cal (22.0%)

Protein: 63 cal (19.5%)

Carbs: 189 cal (58.5%)

About Chana ki sabji

Chana Ki Sabji, a popular North Indian dish, is made primarily with chickpeas (chana), often cooked in a spiced tomato-based gravy. Originating from Indian cuisine, it is considered a staple due to its affordability, nutritional density, and rich flavors. Chickpeas are an excellent source of plant-based protein, dietary fiber, and essential vitamins like folate, along with minerals such as iron, magnesium, and phosphorus. Typically served with roti, rice, or paratha, this dish is a nutrient-dense choice for vegetarians and vegans. The addition of spices like turmeric, cumin, and coriander enhances its nutritional value by providing antioxidant and anti-inflammatory properties. A single serving (about 150g) of Chana Ki Sabji can provide around 250 calories, 8-10g protein, and 6-7g fiber, making it a fulfilling and protein-rich addition to the diet.

Health Benefits

• Rich in plant-based protein, chickpeas support muscle repair and development.
• High in dietary fiber which promotes digestive health and helps regulate blood sugar levels.
• Contains folate (120 mcg per cup of cooked chickpeas), essential for brain function and red blood cell formation.
• Provides magnesium and potassium, which help regulate blood pressure and support heart health.
• Packed with iron (4.7 mg per cup of cooked chickpeas), aiding in oxygen transport and preventing anemia.

Dietary Considerations

Allergens: Contains legumes (chickpeas)

Suitable for: Vegetarian, vegan, gluten-free (if prepared without wheat-based accompaniments)

Not suitable for: Low-fodmap (chickpeas are high in oligosaccharides), legume-allergic

Selection and Storage

Store cooked Chana Ki Sabji in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consuming.

Common Questions About Chana ki sabji Nutrition

Is Chana Ki Sabji high in protein?

Yes, Chana Ki Sabji is high in protein due to its main ingredient, chickpeas. One cup of cooked chickpeas provides approximately 15 grams of protein, making it a great choice for supporting muscle growth and repair.

Can I eat Chana Ki Sabji on a keto diet?

Chana Ki Sabji is not ideal for a keto diet because chickpeas are relatively high in carbohydrates. One cup of cooked chickpeas contains about 45 grams of carbs, which can exceed the daily limit for a typical keto diet.

What are the health benefits of Chana Ki Sabji?

Chana Ki Sabji is rich in dietary fiber, which supports digestive health, and provides essential nutrients like iron, folate, and vitamin B6, which are vital for energy production and immune function. However, it may need portion control for those managing blood sugar levels due to its carbohydrate content.

What is the recommended portion size for Chana Ki Sabji?

A recommended serving of Chana Ki Sabji is about 1 cup (approximately 150-200 grams). This provides a balanced amount of protein, fiber, and other nutrients while keeping calorie intake moderate at around 270-300 calories.

How does Chana Ki Sabji compare to other legume-based dishes?

Chana Ki Sabji is similar to other legume-based dishes in protein and fiber content but has a unique flavor profile due to the Indian spices used. Compared to lentil-based dishes like dal, chickpeas have slightly higher calories and carbohydrates but offer a more robust texture.

Data Sources & Scientific References