Kala Chana Nutrition (100g): Protein, Health Benefits & More

Kala chana, also known as black chickpeas, is a powerhouse of nutrition. Packed with protein, fiber, and essential vitamins, it is a staple in Indian households and is widely consumed for its numerous health benefits. Whether you want to build muscle, manage weight, or improve digestion, kala chana nutrition makes it a great addition to your diet.

In this article, we’ll explore the protein content in kala chana per 100g, its nutritional value, and the health benefits it offers.

Nutritional Value of Kala Chana (100g)

Here’s a breakdown of the nutritional value of 100g of raw kala chana:

When soaked and cooked, kala chana becomes even more nutritious and digestible, making it a perfect choice for a healthy meal.

Protein in Kala Chana Per 100g

One of the key reasons kala chana is popular among fitness enthusiasts and vegetarians is its high protein content.

• Raw kala chana contains approximately 19g of protein per 100g.
• When boiled or cooked, the protein content reduces slightly but remains significant at around 8-9g per 100g.

This makes black chana a great plant-based protein source, especially for individuals following vegetarian or vegan diets.

Health Benefits of Kala Chana

1. Helps in Muscle Building

With high protein content, black chana is excellent for muscle growth and repair. It provides essential amino acids needed for building lean muscle mass.

2. Aids in Weight Loss

Kala chana is rich in fiber, which helps keep you full for longer and reduces unnecessary cravings, making it a great food choice for weight management.

3. Supports Digestive Health

The high fiber content in kala chana promotes better digestion, prevents constipation, and supports gut health.

4. Regulates Blood Sugar Levels

Kala chana has a low glycemic index (GI), which helps in stabilizing blood sugar levels, making it beneficial for people with diabetes.

5. Boosts Heart Health

With zero cholesterol and healthy fiber, kala chana helps reduce bad cholesterol (LDL) and supports heart health by keeping blood pressure in check.

6. Strengthens Bones

Kala chana is packed with calcium, magnesium, and phosphorus, which contribute to stronger bones and help prevent osteoporosis.

7. Provides Energy and Stamina

The complex carbohydrates in black chana provide long-lasting energy, making it an ideal food for athletes and active individuals.

8. Helps in Managing Anemia

Rich in iron, kala chana is great for boosting hemoglobin levels and preventing iron-deficiency anemia.

9. Improves Skin and Hair Health

Kala chana is packed with antioxidants and essential minerals that promote glowing skin and strengthen hair follicles, reducing hair fall.

How to Include Kala Chana in Your Diet?

Here are some easy and delicious ways to consume black chana daily:

• Soaked Kala Chana – Soaking overnight and consuming in the morning improves digestion and nutrient absorption.
• Sprouted Chana – Increases its nutrient profile and makes it even healthier.
• Boiled Kala Chana – A simple and nutritious snack with lemon and spices.
• Chana Chaat – Mix boiled kala chana with onions, tomatoes, and spices for a tasty salad.
• Chana Curry – A delicious and protein-rich meal when cooked with spices and gravy.

Kala Chana vs White Chickpeas (Kabuli Chana): Which One is Better?

Both types of chana are nutritious, but kala chana is a better choice if you’re looking for more protein, fiber, and a lower glycemic index.

Final Thoughts

Kala chana is a nutritional powerhouse, offering high protein, fiber, vitamins, and minerals essential for overall health. Whether you’re looking to build muscle, lose weight, or improve digestion, adding kala chana to your diet can provide significant health benefits.

For a better understanding of your nutritional health, consider getting a full-body checkup from Pathkind Labs to monitor essential health parameters and maintain overall well-being.