Roasted gram

Legume

Item Rating: 86/100

1 serving (30 grams) contains 111 calories, 6.8 grams of protein, 2.0 grams of fat, and 17.6 grams of carbohydrates.

Nutrition Information

1 cup (150g)

Calories		553.5
% Daily Value*
Total Fat		10.1 g	12%
	Saturated Fat	1.1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		96 mg	4%
Total Carbohydrates		87.9 g	31%
	Dietary Fiber	26.6 g	95%
	Sugars	16.2 g
protein		33.8 g	67%
Vitamin D		0 mcg	0%
Calcium		85.5 mg	6%
Iron		7.3 mg	40%
Potassium		1312.5 mg	27%

* 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 sodium

🧂 Low salt

🥩 High protein

Source of Calories

Fat: 90 cal (15.7%)

Protein: 135 cal (23.4%)

Carbs: 351 cal (60.9%)

About Roasted gram

Roasted gram, also known as roasted chana or chickpeas, is a staple in Indian cuisine with roots in South Asia. It is a preparation where whole gram seeds are dry roasted, making them crunchy and nutrient-dense. As part of the legume family, roasted gram is high in protein, fiber, and several essential micronutrients including iron, magnesium, and folate. A 100-gram serving typically provides around 20 grams of protein, making it an excellent plant-based protein source. Additionally, roasted gram is low in fat and contains complex carbohydrates, supporting sustained energy release. This versatile food can be eaten as a snack or used as an ingredient in various dishes.

Health Benefits

• Supports muscle repair and growth due to its high protein content (20g per 100g).
• Promotes digestive health with its fiber content (approximately 6g per 100g), aiding in bowel regularity.
• Helps prevent anemia thanks to its iron levels (4.5mg per 100g, 25% of recommended daily intake).

Dietary Considerations

Allergens: Contains Legumes (may cause an allergic reaction in sensitive individuals)

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store roasted gram in an airtight container in a cool, dry place to preserve freshness for up to a month.

Common Questions About Roasted gram Nutrition

Is roasted gram high in protein?

Yes, roasted gram is an excellent source of protein, especially for vegetarians and vegans. A 100-gram serving of roasted gram contains around 20 grams of protein, making it a great choice for muscle repair and overall growth.

Can I eat roasted gram on a keto diet?

Roasted gram is not suitable for a strict keto diet as it contains about 58 grams of carbohydrates per 100 grams, with 18 grams being dietary fiber. While its net carbs amount to 40 grams, it's better suited for a moderate or balanced diet rather than keto.

What are the health benefits of eating roasted gram?

Roasted gram is rich in protein, fiber, iron, and magnesium, contributing to muscle health, improved digestion, and better energy levels. Its high fiber content can help with weight management by promoting satiety, while the iron supports blood health and oxygen transport.

What is the recommended portion size for roasted gram?

A typical portion size for roasted gram is about 30 grams (a small handful), which provides roughly 120 calories. This amount can be a great snack while still fitting into a balanced daily diet without excessive calorie or carb intake.

How does roasted gram compare to nuts as a snack?

Roasted gram is lower in fat and calories compared to nuts, making it a lighter snack option. While nuts like almonds provide healthy fats, roasted gram is higher in protein and fiber, which can be more filling and beneficial for those looking to manage weight or increase protein intake.

Data Sources & Scientific References