Curry chickpeas

Dinner

Item Rating: 87/100

1 serving (200 grams) contains 250 calories, 10.0 grams of protein, 7.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		8.2 g	10%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		470.6 mg	20%
Total Carbohydrates		41.2 g	14%
	Dietary Fiber	9.4 g	33%
	Sugars	5.9 g
protein		11.8 g	23%
Vitamin D		0 mcg	0%
Calcium		70.6 mg	5%
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

🍯 Low sugar

Source of Calories

Fat: 73 cal (25.8%)

Protein: 47 cal (16.5%)

Carbs: 164 cal (57.7%)

About Curry chickpeas

Curry chickpeas, also known as chana masala, are a staple in South Asian cuisine, particularly Indian and Pakistani cooking. Made from chickpeas simmered in a spiced curry sauce with ingredients like turmeric, cumin, coriander, and garlic, the dish is rich in flavor and satisfying. Chickpeas, the primary ingredient, are nutrient-dense legumes packed with protein, fiber, and essential minerals such as magnesium, potassium, and iron. The spices traditionally used in curry contribute antioxidants and anti-inflammatory compounds, enhancing the dish's health profile. It is commonly served with rice or bread like naan or roti and can be adapted for vegan or vegetarian diets using plant-based oils and fresh herbs. Curry chickpeas represent a balanced meal option, as they deliver both macronutrients (complex carbohydrates and protein) and micronutrients in a single dish.

Health Benefits

• Supports heart health: Chickpeas are rich in dietary fiber, which helps lower LDL cholesterol.
• Enhances bone strength: Provides magnesium and calcium for bone density maintenance.
• Boosts energy and immunity: Iron content in chickpeas aids in oxygen transport and strengthens immunity.
• Improves gut health: High soluble fiber content in chickpeas promotes healthy gut bacteria.
• Anti-inflammatory properties: Turmeric in curry contains curcumin, which has demonstrated anti-inflammatory benefits.

Dietary Considerations

Allergens: Contains chickpeas (legumes), possibly wheat (if served with bread containing gluten)

Suitable for: Vegan, vegetarian, mediterranean diet, gluten-free (if prepared without gluten-containing products)

Not suitable for: Low-carb diet, fodmap diet (chickpeas may trigger symptoms for sensitive individuals)

Selection and Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop, adding water if the curry thickens.

Common Questions About Curry chickpeas Nutrition

Are curry chickpeas a good source of protein?

Curry chickpeas are a moderate source of protein, providing about 7-8 grams per half-cup serving. While not as high as animal protein or other legumes like lentils, they are still an excellent plant-based protein choice, especially in vegan or vegetarian diets.

Can I eat curry chickpeas on a keto diet?

Curry chickpeas are generally not keto-friendly due to their carbohydrate content. A half-cup of chickpeas contains approximately 20 grams of carbs, which is too high for most keto plans focused on extremely low carb intake. However, they may be included in a less restrictive low-carb diet in moderation.

What are the health benefits of curry chickpeas?

Curry chickpeas are rich in fiber, aiding digestion and promoting gut health. They contain essential nutrients such as folate, iron, and B vitamins, which support energy production and red blood cell formation. Their high antioxidant levels due to turmeric and spices in the curry can also help reduce inflammation.

What is the recommended portion size for curry chickpeas?

A common portion size for curry chickpeas is about 1 cup, which contains roughly 270 calories, 15 grams of protein, and 35 grams of carbs. For those managing calorie intake or carbohydrate consumption, you may consider reducing this to half a cup and pairing it with non-starchy vegetables.

How do curry chickpeas compare to lentils in terms of nutrition?

Both curry chickpeas and lentils are nutrient-dense legumes, but lentils are slightly higher in protein with about 9 grams per half-cup serving, compared to 7-8 grams in chickpeas. Lentils also have slightly fewer carbs, making them a better option for lower-carb diets. Chickpeas, however, offer more folate and are creamier in texture, which makes them well-suited for curries.

Data Sources & Scientific References