Nutritional Facts & Health Benefits of Chana

Black and brown chana are very common in most Indian households. It is consumed as chana curry paired with roti or rice, the most loved chana chaat which makes a tasty snack. Roasted chanas have also gained popularity with new seasonings like peri peri chana, garlic chana, cheese chana which cater to varied choices of flavors. It is a versatile legume enjoyed with many different combinations and spices. While the dish is lip-smacking, it is also loaded with ample nutrients.

Calories in Chana

100gms of chana (raw) contains 287 kcal. The calories in cooked chana depend on how the chanas are prepared, boiled chana chaat is lower in calories as compared to a chana curry which is made with the addition of oil. Dry roasted chanas are a very easy-to-carry snacking option that provides protein and many health benefits. 57% of calories come from carbohydrates, 27% from protein, and the remaining 16% comes from fat.

Chana Nutritional Value

Chana is a good source of protein which keeps one satiated for longer making it an ideal snacking option. It consists of complex carbohydrates which causes a steady rise in blood glucose levels that helps in maintaining good body weight status. It is also a good source of fiber. Due to its power pack of minerals, it's excellent for bone health and weight management.

Nutrition facts in 100gms of chana (raw)

Calories in chana (100gms raw) = 287 kcal

How Many Calories Does Chana Have?

Nowadays chana has been relished in various forms. Butter chana, cheese chana, vegetable chana chaat, chana with curd, chana curry, missal, usal, and the list goes on. 100gms of raw chana provides 287 kcal, but to make the dish for consumption the additional ingredients add to the calories. Butter chana and cheese chana are calorie dense whereas for a weight loss evening snack, a simple boiled chana with cucumber tomato salad works best.

Health Benefits of Eating Chana

Chana is a legume which has several health benefits owing to its potassium, zinc, folate, magnesium, and calcium content. It is also a good source of protein which can be paired with a cereal to give all the essential amino acids. Several of its health benefits are discussed below:

• Blood glucose management – Chana contains complex carbohydrates along with protein and fiber which tilts the spikes in blood glucose levels making it effective in blood sugar management. Chana flour (Besan) chillas make a great breakfast option for Diabetics.
• Heart health – The potassium content helps to keep blood pressure under control. The fiber content also keeps lipid profile in check
• Prevents the development of cancer – The high phytonutrients and fiber prevent the development of cancer, especially colon cancer.
• Prevents hair fall and improves hair health – Protein is a very important nutrient which supports better hair growth and prevents hair fall. Zinc, magnesium, and other vitamins, and minerals strengthen one's hair, preventing premature graying.

Adverse Effects of Consuming Chana

Chana is an excellent addition to one's diet because of the varied health benefits ranging from weight management, blood pressure control, Diabetes management, and a lot more. However, overconsumption can result in bloating, constipation, and flatulence. Individuals who have an allergy to legumes should avoid the consumption of chana since allergic reactions can result in itching and rashes. It is always recommended to soak and cook chana well before consumption to reap its health benefits and avoid any indigestion issues. The addition of hing, cumin seeds to your chana helps in better digestion.

Conclusion

Chana is loaded with essential nutrients, therefore it is a great addition to one's diet when soaked and cooked well. It can be consumed in many ways from a fancy falafel to making a simple curry, chana chaat. It can easily be added to a main meal or as an evening snack. Moderation stays the key!

Author:

Sidra Patel

Nutritionist & Lifestyle Consultant

Founder: Eating Smart with Sidra Patel

www.eatingsmart.in