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 | 0.6 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 White channa
White channa, also known as chickpeas or garbanzo beans, is a legume commonly used in Indian, Middle Eastern, and Mediterranean cuisines. Originating from the Middle East, chickpeas have been cultivated for thousands of years and are a staple in dishes like hummus, channa masala, and salads. Nutritionally, they are rich in plant-based protein, dietary fiber, and complex carbohydrates, making them a versatile and satisfying food. One cup of cooked white channa contains approximately 270 calories, 45 grams of carbohydrates, 15 grams of protein, 4 grams of fat, and 12.5 grams of fiber. They are also an excellent source of vitamins B6 and folate, as well as minerals like iron, magnesium, and potassium, which contribute to their reputation as a nutrient-dense, wholesome food choice for various diets.
Health Benefits
- Promotes gut health due to its high dietary fiber content (12.5 grams per cup), which supports digestion and prevents constipation.
- Supports energy metabolism and brain health with significant levels of vitamin B6 and folate.
- Helps maintain bone health and muscle function, as white channa is a good source of magnesium and potassium.
- Aids in reducing bad cholesterol levels thanks to soluble fiber that can help lower LDL cholesterol.
- Contributes to satiety and weight management, as its protein and fiber content keep you full for longer.
Dietary Considerations
Selection and Storage
Store dried white channa in an airtight container in a cool, dry place for up to 12 months. Once cooked, refrigerate in a sealed container and consume within 3-5 days.
Common Questions About White channa Nutrition
Is white channa high in protein?
Yes, white channa (also known as white chickpeas) is an excellent source of protein, providing around 15 grams of protein per 1 cup (164 grams) of cooked chickpeas. It is a great plant-based option for those looking to boost their protein intake.
Can I eat white channa on a keto diet?
White channa is not ideal for a keto diet as it is relatively high in carbohydrates, with approximately 45 grams of carbs per 1 cup of cooked chickpeas. It may fit in small quantities if your daily carb limit allows, but it’s generally better suited for higher-carb diets.
What are the health benefits of eating white channa?
White channa is packed with essential nutrients such as fiber, protein, and vitamins like folate and manganese, which support digestion, muscle repair, and brain health. Its high fiber content also helps regulate blood sugar levels and promotes heart health. However, it may cause bloating for some individuals if consumed in excess.
What is the recommended serving size for white channa?
A recommended serving size of cooked white channa is about 1 cup (164 grams), which provides roughly 270 calories, 15 grams of protein, and 12 grams of fiber. For smaller portions, ½ cup can be a good choice depending on your caloric and nutritional needs.
How does white channa compare to black channa in nutrition and taste?
White channa tends to have a softer texture and milder flavor compared to black channa. Nutritionally, both are similar, though black channa has slightly higher fiber and lower calories per cup. Both are excellent options for healthy meals and can often be used interchangeably depending on the dish.
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.
