1 serving (100 grams) contains 164 calories, 8.9 grams of protein, 2.6 grams of fat, and 27.4 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 | 57.1 mg | 2% | |
| Total Carbohydrates | 65.2 g | 23% | |
| Dietary Fiber | 18.1 g | 64% | |
| Sugars | 11.4 g | ||
| protein | 21.2 g | 42% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 116.7 mg | 8% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 1709.5 mg | 36% | |
* 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 Channa
Channa, commonly known as chickpeas or garbanzo beans, are legumes originating from Middle Eastern and South Asian cuisine. A staple in dishes like hummus and channa masala, channa is revered for its robust nutritional profile. A 100-gram serving provides 164 calories, 8.9 grams of protein, and 7.6 grams of fiber, making it a filling and heart-healthy ingredient. Packed with essential nutrients such as iron (2.9 mg), calcium (49 mg), and moderate levels of vitamin C (4 mg), channa supports overall health while being low in saturated fat. Its high carbohydrate content (27.4 grams) is mostly complex, ideal for sustained energy release, making it suitable for diverse dietary needs. Their versatility allows channa to be incorporated into soups, curries, salads, and snacks, standing out as a nutrient-dense choice across global cuisines.
Health Benefits
- Channa's high fiber content (7.6g per 100g) promotes digestive health and supports healthy cholesterol levels.
- Rich in iron (2.9 mg per 100g), channa aids in preventing anemia and improving oxygen transport in the body.
- Its low fat (2.6g per 100g) and high protein (8.9g per 100g) content contribute to muscle repair and maintenance while supporting weight management.
- The complex carbohydrates in channa provide sustained, long-lasting energy, suitable for managing blood sugar levels.
- Calcium (49 mg per 100g) in channa supports bone health and contributes to strong teeth.
Dietary Considerations
Selection and Storage
Store dried channa in an airtight container in a cool, dry place. Cooked channa can be refrigerated for up to 3-4 days in a sealed container.
Common Questions About Channa Nutrition
Is channa high in protein?
Yes, channa (chickpeas) is a good source of protein, offering 8.9 grams of protein per 100 grams (cooked). This makes it an excellent plant-based protein option, especially for vegetarians and vegans.
Can I eat channa on a keto diet?
Channa is relatively high in carbohydrates, with 27.4 grams per 100 grams (cooked), which makes it unsuitable for strict keto diets. However, it could be consumed in very small quantities if your daily carb allowance permits.
What are the health benefits of eating channa?
Channa is rich in dietary fiber (7.6 grams per 100 grams), which promotes digestive health and helps control blood sugar levels. It is also a good source of iron, magnesium, and folate, which support energy production, bone health, and pregnancy health. However, its relatively high carbohydrate content may not suit individuals with strict low-carb requirements.
How much channa should I eat in a serving?
A typical serving of cooked channa is about 1/2 cup (approximately 125 grams), providing around 164 calories, 4.5 grams of fiber, and 7.5 grams of protein. This portion size fits well within a balanced diet while offering essential nutrients.
How does channa compare to lentils in nutrition?
Both channa and lentils are high in plant-based protein and fiber, but channa has slightly more calories (164 vs. 116 per 100 grams, cooked). Lentils generally have more protein (around 9.0 grams per 100 grams) and less fat (0.4 grams compared to channa's 2.6 grams), making them a leaner option. Both are nutrient-dense and great additions to vegan or vegetarian diets.
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.
