1 serving (200 grams) contains 270 calories, 12.0 grams of protein, 7.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.2 g | 10% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 705.9 mg | 30% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 11.8 g | 42% | |
| Sugars | 7.1 g | ||
| protein | 14.1 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.1 mg | 7% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 470.6 mg | 10% | |
* 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 masala
Chana Masala is a popular vegetarian dish originating from India, commonly associated with North Indian cuisine. It is made with chickpeas (chana) cooked in a spicy and tangy tomato-based gravy, infused with a medley of traditional Indian spices like cumin, coriander, and turmeric. Chickpeas are an excellent source of plant-based protein, dietary fiber, and complex carbohydrates, making this dish both nutritious and filling. A typical serving of Chana Masala provides essential vitamins such as folate and minerals like iron, magnesium, and potassium, along with a moderate calorie content, primarily derived from its carbohydrate-rich base.
Health Benefits
- Promotes heart health due to high soluble fiber content, which helps reduce LDL cholesterol levels.
- Supports energy metabolism with significant amounts of magnesium and iron, aiding oxygen transport and energy production.
- Fuels digestive health with 7-8g of dietary fiber per serving, supporting regular bowel movements and gut microbiota health.
Dietary Considerations
Selection and Storage
Store cooked Chana Masala in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consuming to preserve flavor and ensure food safety.
Common Questions About Chana masala Nutrition
Is Chana Masala high in protein?
Yes, Chana Masala is a good source of plant-based protein due to the chickpeas it contains. One cup of cooked chickpeas in Chana Masala offers approximately 15 grams of protein, making it a great choice for vegetarians and vegans.
Can I eat Chana Masala on a keto diet?
Chana Masala is not suitable for a strict 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 carb limit for keto dieters.
What are the health benefits of eating Chana Masala?
Chana Masala is rich in fiber, protein, and key vitamins like folate and iron. The dish supports digestion, heart health, and energy levels. However, it can sometimes be high in sodium depending on preparation, so watching salt levels is recommended.
What is a recommended portion size for Chana Masala?
A standard serving size is about 1 cup (roughly 200–250 grams), which provides around 270–300 calories depending on preparation methods. Pairing it with a side of rice or naan can increase the calorie count, so portion control is advised.
How does Chana Masala compare to Dal for nutrition?
Both Chana Masala and Dal are high in protein and fiber, but Chana Masala has higher carbohydrates due to the chickpeas. Dal, made from lentils, tends to be lower in calories and cooks faster, making it a lighter option for those watching their carb intake.
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.
- Iron Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsChickpeas are a rich plant-based source of iron; this NIH resource explains iron's role and dietary sources.
- 2020-2025 Dietary Guidelines for Americans: Legumes as a Protein SourceU.S. Department of Health and Human ServicesThis section highlights the inclusion of legumes, like chickpeas, in a healthy diet.
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.
