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How Many Calories in Black Chana? – A Detailed Breakdown of Nutrition and Fat Content

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Chana dal or Black Chana is a popular variety of pulses in India. Black chana is also known as black gram. It is grown in the northeastern parts of India, particularly in Manipur and other states of northeast India. It is not grown in large quantities anywhere in the world except in the northeast regions of India. Black Chana is high in fiber, protein, and fat. It is also a good source of niacin, riboflavin, vitamin B-6, and phosphorus. However, keep in mind that the amount of calories in black chana is not negligible. Once you have read this article and are ready to eat it, then read on to know its nutritional value, the amount of fat in it, and how many calories in black chana.

What is Black Chana?

Black Chana is also known as black gram. It is a variety of pulses in India. It has a nutty taste that resembles rice and it comes in different sizes like large, medium, and small. In addition to this, it has two varieties:

  1. White Chana
  2. Black Chana

White chana contains less fiber compared to black chana. For this reason, white chana is not the most popular type of chana dal due to its coarse texture. The other reason why white chana isn’t preferred by many people is that it lacks some nutrients like iron and thiamine. However, there are benefits to using white chana too because it has lower fat content than black chana.

Black Chana is a variety of pulses that belongs to the family of lentils, legumes, and beans. It is grown in India primarily in the states of Manipur and North-eastern India.

Black chana consists mainly of hulled black grams, which have been split into two parts. They are then soaked overnight with water before being fried or boiled. The liquid that comes out when they are done cooking is called dal (or daal).

Nutrition analysis of Black Chana

how-many-calories-in-black-chana

Black Chana is high in dietary fiber and its content is about 30 percent. It also has a good amount of protein, fat, and minerals like niacin, riboflavin, vitamin B6, phosphorus, etc.

The nutritional value for one cup of Black Chana is as follows

  • Niacin: 6.3 mg
  • Riboflavin: 2.1 mg
  • Vitamin B-6: 0.8 mg
  • Phosphorus: 12 mg
  • Fat: 3.2 gms
  • Calories: 160

Fat Profiles

Black Chana is high in fat content, but it is mostly unsaturated. The fat profile of black chana can be divided into three categories- saturated fat, monounsaturated fat, and polyunsaturated fat. The saturated fat content of black chana is just about 6 percent of the total. The monounsaturated fat content is about 66 percent and the polyunsaturated fats in black chana are about 34 percent.

Health Benefits of Black Chana

Black Chana is high in fiber, protein, and fat. It is also a good source of niacin, riboflavin, vitamin B-6, and phosphorus.

A serving of black chana has 7% fiber and is an excellent source of iron. A serving (1/2 cup) of black chana provides you with 11 percent protein and is a very good source of calcium as well. Additionally, it has a very low glycemic index and is rich in antioxidants like beta-carotene.

Moreover, eating black chana can help to lower your blood pressure levels, which may help to prevent heart disease in the long run.

How Many Calories in Black Chana?

The amount of calories in black chana is not negligible. Black chana contains about 160 calories per 100 grams and it has a fat content of 3.2 gms per 100 grams.

Black chana is an excellent source of vitamin B, niacin, and iron. It is also a good source of protein, omega-3 fatty acids, fiber, zinc, and phosphorus. It is a good source of Calcium, Iron, and Magnesium. The suggested daily intake of this legume for adults is about 100-130 grams per day. It is rich in dietary fiber and low in fat and sodium. Black chana is good food for diabetic patients. It is best consumed with other protein-rich food such as milk or eggs. It is best avoided in case of lactose intolerance.

Conclusion

Black Chana is rich in fiber and protein making it a nutrient-dense food with low calories and virtually no fat. It is a high-protein, low-fat food with high fiber content. Black Chana provides a rich source of protein, omega-3 fatty acids, iron, and B vitamins.

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Magudeswaran
Magudeswaran
My full name is S. Magudeswaran, am working as a Professional Knits Garments CAD pattern designer, in the Knits Garments Industry for the past 15 years. And also I have an interest in writing blogs about healthy foods.
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