The majority of Indian homes have black chana or Kala-chana. It is loved for its flavor in many dishes. Many people don’t know much about black chana nutrition or how it affects our health and daily calorie intake. Let’s see what we can learn.
What are the Calories in a Single Serving of Channa
A single serving of chana contains 195 calories. It weighs 135g. These calories are composed of 10% protein, 39% carbohydrates, and 51% fat. The calories in chana are 14% of the daily calories an adult needs to eat if they eat 2000 kcal.
Calories of Boiled Chana
People like to eat chana soaked, boiled, or roasted. If you are talking about chana calories, 100g provides 141 kcal. Of which, 24 g are carbs, 1g of fat, and 9 grams of protein.
Roasted Chana Calories
50g of roasted Chana calories equals 175 kcal. 30g of carbs, 2.5g of fat, and 10g of protein make up the rest.
|Vitamin A||12.2% of your daily requirements|
|Vitamin C||39% of your daily requirements|
|Calcium||4.4% of your daily requirements|
|Iron||9.6% of your daily requirements|
|Total Calories in Chana (150g)||195 kcal|
How long would it take to burn off 195 kcal?
Walking, running, cycling, and other activities can help us burn 195kcal. The following is how long it would take to burn 195kcal for a person of 60 kg:
- Walking (at 4 km/h) 58 min
- Running (9.6 km/h). 21 Minutes
- Cycling (16km/h): 30 Minutes
Burning 195 kcal would take approximately 1 hour and 50 minutes.
Are Chana and Chana Good for Your Health?
To keep fit and healthy, our bodies need adequate fats, carbohydrates, and protein, especially when exercising. People often ask, “Is chana good for my health?” Because of its high nutritional content, chana can be considered one of the most healthy foods. It’s even better for women who are pregnant or breastfeeding.
Chana can be eaten in many forms, including sabzis, salads, snacks, sprouts, and snacks. The best way to get black chana nutrition, and its health benefits, is to soak it in water for at least 7-8 hours. You can also boil it for up to 4-5 hours. Or you can roast it lightly.
The health benefits of Chana, particularly soaked in black chana, are numerous, as we will see.
Promotes Good Digestion
Because Chana contains high levels of fiber, it is well-known to promote good digestibility. Fiber is responsible for efficient digestion and smooth stool elimination from the digestive tract. Fiber can be helpful if you have a problem with the stomach or constipation.
Improves Haemoglobin Levels
Chana is very useful for anemia patients, as it contains a high amount of iron. This helps to improve hemoglobin.
Chana is a great source of carbohydrates that provide energy to the body. Chana can be a great energy source that will keep you energized all day.
Controls Blood Sugar Levels
Because chana is rich in complex carbs and protein, it is believed to regulate blood sugar as the digestion process becomes slower.
Lowers your risk of developing chronic diseases
Chana is rich in antioxidants, phytonutrients, and minerals. It can prevent many chronic conditions like cancer and heart disease.
Makes Hair Stronger
Chana has been known to strengthen and make our hair luscious thanks to its high levels of essential vitamins, minerals, and protein. It can also slow down hair greying.
Chana is good for weight loss.
Yes is the answer, and we’ll show you how.
Boiled chana can be considered one of the most fiber-rich foods. Non-digestive carbohydrates, such as fiber, help our bodies absorb nutrients more efficiently and last longer before excreted. This allows us to stop craving food and helps us manage our weight.
Another way that chana can help you lose weight is by being high in protein. Exercisers know that protein after a workout is their most important nutrient. It is easy to satisfy this need with boiled chana, and it helps you lose weight/fat through exercise.
Can Chana be good for diabetes?
Diabetes sufferers have trouble planning their diets because nearly everything they eat impacts their blood sugar levels. Is chana good for diabetes or not?
You will find chana high in protein and complex carbohydrates (including fiber). It also has a low glucose index (or GI) which measures the effect of food on blood sugar levels. These factors help to regulate or control blood sugar. This makes it very good for people suffering from diabetes.
People with diabetes should add chana to their diet. Half a cup of boiled Chana is recommended every morning.
Summarising the Calories in Chana
Chana is a nutritious food that can help with many health problems and provide numerous health benefits. Chana can be added to your diet in many ways to help you reap its health benefits. It can be eaten with vegetables, as a tea-time snack, or cooked traditionally.
Too much of any one thing can lead to health problems. You should only consume channa according to your body’s needs. Before making any diet changes, it is important to consult your doctor if you have any medical conditions.
- C L L Gowda, R N Chibbar, August 2012; Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review – https://pubmed.ncbi.nlm.nih.gov/22916806/
- Amod Madurapperumage, Leung Tang, October 2021; Chickpea (Cicer arietinum L.) as a Source of Essential Fatty Acids – A Biofortification Approach – https://www.frontiersin.org/articles/10.3389/fpls.2021.734980/full
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