1 serving (130 grams) contains 120 calories, 6.0 grams of protein, 2.5 grams of fat, and 17.9 grams of carbohydrates.
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Nutrition Information
Calories |
184.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.8 g | 4% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 553.8 mg | 24% | |
| Total Carbohydrates | 27.5 g | 10% | |
| Dietary Fiber | 9.2 g | 32% | |
| Sugars | 0 g | ||
| protein | 9.2 g | 18% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 62 mg | 4% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 0 mg | 0% | |
* 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
Chana, also known as chickpeas or garbanzo beans, is a legume native to the Middle East and now widely used in cuisines around the world, particularly Indian, Mediterranean, and Middle Eastern dishes. It is a nutrient-dense food, offering 92 calories, 4.6 grams of protein, 13.8 grams of carbohydrates, and 1.9 grams of fat per 100-gram serving. Rich in dietary fiber (4.6 grams), iron (1.1 mg), and calcium (31 mg), chana provides both macronutrients and essential minerals, making it particularly beneficial for maintaining sustainable energy and digestive health. Although it has minimal amounts of Vitamin C and no Vitamin D, its blend of plant-based protein and complex carbohydrates makes it a staple in vegetarian and vegan diets worldwide.
Health Benefits
- Supports digestive health due to its high dietary fiber content (4.6 g per 100 g), which aids in regular bowel movements and gut health.
- Promotes muscle repair and overall growth with its plant-based protein content (4.6 g per 100 g), a vital macronutrient for structural and functional body needs.
- Boosts bone health and supports nerve function thanks to its calcium content (31 mg per 100 g), which contributes to maintaining strong bones.
- Helps prevent anemia due to its iron content (1.1 mg per 100 g), important for red blood cell production and oxygen transport.
- Provides long-lasting energy through complex carbohydrates (13.8 g per 100 g), which release energy steadily without blood sugar spikes.
Dietary Considerations
Selection and Storage
Store dried chana in a cool, dry place in an airtight container, and soak overnight before cooking to reduce cooking time and enhance digestibility. Cooked chana can be refrigerated in an airtight container for up to 3-4 days.
Common Questions About Chana Nutrition
Is chana high in protein?
Chana is a good source of protein, offering approximately 4.6 grams of protein per 100-gram serving. It is considered a valuable plant-based protein option, especially for those following vegetarian or vegan diets.
Can I eat chana on a keto diet?
Chana is not ideal for a strict keto diet due to its carbohydrate content, which is around 13.8 grams per 100 grams. Keto diets generally require very low-carb foods, so chana may need to be consumed in minimal quantities if included at all.
What are the health benefits of eating chana?
Chana is rich in dietary fiber (about 4.6 grams per 100 grams), supporting digestive health and aiding in blood sugar regulation. It is also low in sugar and contains essential nutrients like iron and potassium, which are beneficial for energy levels and heart health.
What is the recommended portion size for chana?
A typical serving size of cooked chana is around 100 grams, providing 92 calories. Depending on your dietary goals, smaller or larger portions can be adjusted, but it's essential to balance with other foods to maintain an all-rounded diet.
How does chana compare to other legumes like lentils or kidney beans?
Chana tends to have slightly more fiber and similar protein content compared to lentils. Kidney beans have higher carbs but a comparable calorie profile. In terms of taste, chana is nuttier and versatile, making it ideal for salads, soups, or roasted snacks.
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.
- USDA FoodData - Chana DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
