1 serving (100 grams) contains 164 calories, 8.9 grams of protein, 2.6 grams of fat, and 27.4 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
328 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.2 g | 6% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 12 mg | 0% | |
| Total Carbohydrates | 54.8 g | 19% | |
| Dietary Fiber | 15.2 g | 54% | |
| Sugars | 8.3 g | ||
| protein | 17.7 g | 35% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 56 mg | 4% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 740 mg | 15% | |
* 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 Cooked chana daal
Cooked chana daal, also known as split chickpeas or Bengal gram, is a staple ingredient in Indian cuisine. This legume has been cultivated for thousands of years in South Asia and is often used in soups, curries, and stews. Chana daal is a rich source of plant-based protein and dietary fiber, making it an excellent nutrient-dense option for vegetarian and vegan diets. It also contains significant amounts of folate, manganese, iron, and magnesium while being low in fat and free of cholesterol. A typical serving of cooked chana daal (100 grams) provides approximately 160 calories, 8 grams of protein, 5 grams of dietary fiber, and only 2.7 grams of fat, making it an ideal food for heart health and weight management when consumed as part of a balanced diet.
Health Benefits
- Promotes heart health due to its high fiber content, which helps reduce LDL cholesterol levels.
- Supports energy metabolism and blood sugar regulation through its magnesium content (44 mg per 100 grams, ~11% DV).
- Rich in folate (over 100 mcg per 100 grams, ~25% DV), which is essential for red blood cell formation and prenatal health.
Dietary Considerations
Selection and Storage
Store cooked chana daal in an airtight container in the refrigerator for up to 4 days. It can also be frozen for up to 2 months for longer storage.
Common Questions About Cooked chana daal Nutrition
Is cooked chana daal high in protein?
Yes, cooked chana daal is an excellent source of protein. One cup (about 200 grams) of cooked chana daal provides roughly 11 grams of protein, making it a great option for vegetarians and vegans looking to meet their protein needs.
Can I eat cooked chana daal on a keto diet?
Cooked chana daal is not ideal for a strict keto diet, as it is relatively high in carbohydrates. A single cup contains about 27 grams of carbs, with only 7 grams of fiber, leaving a net carb total of 20 grams, which might exceed daily keto limits.
What are the health benefits of cooked chana daal?
Cooked chana daal is rich in essential nutrients, including B vitamins, folate, and minerals like iron and magnesium. It is also high in dietary fiber, which supports digestive health, and its low glycemic index makes it a good choice for blood sugar control.
How much cooked chana daal should I eat in a serving?
A standard serving size of cooked chana daal is about 1 cup (200 grams). This portion contains approximately 160 calories and is a balanced option when paired with vegetables or rice for a meal. Monitor portion sizes if you're watching your carbohydrate or calorie intake.
How does cooked chana daal compare to other lentils?
Compared to other lentils like red or green lentils, cooked chana daal has a slightly nuttier flavor and firmer texture when cooked. Nutritionally, it is similar in protein and fiber content but slightly higher in calories and carbohydrates per cup than red lentils.
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.
