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 |
328 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.2 g | 6% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 48 mg | 2% | |
| Total Carbohydrates | 54.8 g | 19% | |
| Dietary Fiber | 15.2 g | 54% | |
| Sugars | 9.6 g | ||
| protein | 17.8 g | 35% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 98 mg | 7% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 582 mg | 12% | |
* 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 Kala chana boiled
Kala chana, also known as black chickpeas, originates from India and is a staple in South Asian cuisine. These legumes are smaller, darker, and nuttier compared to regular chickpeas and are often boiled for use in salads, curries, or snacking. Kala chana is rich in nutrients such as protein, complex carbohydrates, and dietary fiber. Additionally, it is a good source of minerals like iron, magnesium, and potassium. A typical serving of boiled kala chana (1 cup, approximately 150 grams) contains around 270 calories, 14 grams of protein, 45 grams of carbohydrates, and 8 grams of dietary fiber. Its low glycemic index makes it particularly beneficial for maintaining healthy blood sugar levels and sustaining energy throughout the day. The legume is widely recognized for its nutrient density and ability to support various dietary needs, especially plant-based diets.
Health Benefits
- Supports muscle growth and repair due to its high protein content (14g per cup).
- Promotes digestive health with its dietary fiber (8g per cup), which aids in preventing constipation and improving gut bacteria balance.
- Provides steady energy and helps regulate blood sugar levels due to its complex carbohydrates with a low glycemic index.
- Supports red blood cell production and prevents anemia, as it is a good source of iron (around 4.7 mg per 150g).
- Helps maintain healthy blood pressure and heart function thanks to its potassium content (around 419 mg per cup).
Dietary Considerations
Selection and Storage
Store dried kala chana in a cool, dry place in an airtight container for up to 6 months. Once boiled, refrigerate in an airtight container and consume within 3–4 days.
Common Questions About Kala chana boiled Nutrition
Is boiled Kala Chana high in protein?
Yes, boiled Kala Chana is high in protein, containing approximately 8 grams of protein per 100 grams. It is an excellent plant-based protein source, making it ideal for vegetarians and vegans to meet their daily protein needs.
Can I eat boiled Kala Chana on a keto diet?
Boiled Kala Chana is not ideal for a strict keto diet as it contains about 27 grams of carbohydrates per 100 grams, which may exceed the carb limits of keto plans. However, it can be included in moderation on less restrictive low-carb diets.
What are the health benefits of eating boiled Kala Chana?
Boiled Kala Chana is rich in dietary fiber, protein, and essential vitamins like B6, as well as minerals such as iron and magnesium. It supports digestion, helps in blood sugar regulation, and promotes muscle recovery and energy. However, it should be soaked and cooked thoroughly to reduce antinutrients like phytic acid that may inhibit mineral absorption.
What is the recommended serving size for boiled Kala Chana?
A typical serving size of boiled Kala Chana is around 1/2 cup (approximately 120 grams), which provides about 140 calories, 8 grams of protein, and 7 grams of fiber. This portion is a balanced way to include it in your meal without excessive calorie or carb intake.
How does boiled Kala Chana compare to boiled chickpeas?
Boiled Kala Chana (black chickpeas) has a slightly denser texture and a nuttier flavor than regular boiled chickpeas. Nutritionally, both are comparable, but Kala Chana tends to have a slightly higher fiber and protein content, making it more filling and beneficial for digestion.
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.
