1 serving (200 grams) contains 250 calories, 10.0 grams of protein, 8.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 705.9 mg | 30% | |
| Total Carbohydrates | 41.2 g | 14% | |
| Dietary Fiber | 8.2 g | 29% | |
| Sugars | 5.9 g | ||
| protein | 11.8 g | 23% | |
| 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 Cholay
Cholay, often referred to as chickpea curry, is a popular dish in South Asian, particularly Pakistani and Indian, cuisines. It features cooked chickpeas in a spiced gravy made with ingredients like tomatoes, onions, and a variety of spices such as cumin, turmeric, and coriander. Nutritionally, cholay is a well-rounded dish providing 125 calories, 5 grams of protein, 17.5 grams of carbohydrates, 4 grams of fat, and 3.5 grams of fiber per serving. It is also a modest source of calcium (40 mg), iron (1.25 mg), and Vitamin C (5 mg), making it a nutrient-dense addition to vegetarian diets. Its fiber and protein content help support digestion and satiety, while the spices used in preparation add antioxidant and anti-inflammatory benefits.
Health Benefits
- Rich in plant-based protein (5g per serving), which supports muscle repair and overall body functions.
- Contains 3.5g of dietary fiber, which aids in healthy digestion and promotes a feeling of fullness.
- Provides iron (1.25 mg per serving) crucial for red blood cell production and preventing anemia.
- Vitamin C content (5 mg per serving) can boost immunity and enhance iron absorption from plant sources.
- Low in saturated fat, making it beneficial for heart health when prepared with minimal oil.
Dietary Considerations
Selection and Storage
Store cooked cholay in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consuming.
Common Questions About Cholay Nutrition
Is Cholay high in protein?
Cholay, made primarily from chickpeas, contains approximately 5 grams of protein per 1-cup serving (125 calories). While not as protein-rich as animal products, it provides a moderate amount of plant-based protein, making it a suitable option for vegetarians and vegans.
Can I eat Cholay on a keto diet?
Cholay is not ideal for a keto diet due to its carbohydrate content of 17.5 grams per serving. This amount of carbs may exceed the daily limit for keto dieters aiming to stay in ketosis. However, it is low in sugar and high in fiber, which can benefit other low-carb diets.
What are the health benefits of Cholay?
Cholay is a nutrient-dense food providing a balanced mix of protein, fiber (3.5 grams), and essential micronutrients such as potassium and iron. It supports digestion due to its fiber content and helps maintain energy levels. However, the dish may contain added sodium (300 mg per serving), which should be monitored for those on a low-sodium diet.
What is the recommended serving size for Cholay?
A typical portion size for Cholay is about 1 cup, which contains 125 calories. For those monitoring dietary intake, this size can fit well within a balanced meal or as a side dish paired with whole grains or vegetables.
How does Cholay compare to other chickpea-based dishes?
Cholay typically has added spices and seasonings that provide extra flavor compared to plain boiled chickpeas. However, it may have higher sodium or fat content due to the inclusion of oil and salt. If lowering these factors is a priority, homemade or less-seasoned versions can be adjusted to fit dietary preferences.
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.
