Chana (Chickpeas): Calories, Nutrition and Health Benefits
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Perplexity Nature's protein powerhouse—boiled chickpeas deliver plant-based protein, fiber, and essential minerals in every spoonful for sustained energy and health.
Quick Nutrition Facts
Per 100g Boiled Chickpeas
| Nutrient | Amount |
|---|---|
| Calories | 164 kcal |
| Protein | 15g |
| Carbohydrates | 27g |
| Fiber | 7.6g |
| Sugars | 4.8g |
| Fat | 2.6g |
| Iron | 5mg |
| Folate | 140mcg |
| Manganese | 1.7mg |
| Magnesium | 48mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Chickpeas are one of the most nutrient-dense legumes available. A single serving provides 25% daily protein, 30% daily fiber, and 40% daily iron. The resistant starch supports gut health and blood sugar stability.
Myth Busters
MYTH #1: Chickpeas Cause Weight Gain
TRUTH: Despite 164 calories per 100g, chickpeas support weight loss. The 7.6g fiber promotes fullness, and 15g protein increases satiety, reducing overall calorie intake.
MYTH #2: Diabetics Should Avoid Legumes
TRUTH: Chickpeas have a low glycemic index (28), making them ideal for diabetes. The fiber-to-carb ratio prevents blood sugar spikes better than most foods.
MYTH #3: Plant Protein is Incomplete
TRUTH: While chickpeas lack methionine, pairing with rice or grains creates a complete protein profile. Even alone, 15g per 100g rivals many animal sources for muscle building.
MYTH #4: You Must Soak Chickpeas Overnight
TRUTH: Soaking reduces anti-nutrients but isn't mandatory for nutrition. Quick soaks (30 minutes) or pressure cooking also reduces phytic acid while preserving nutrient density.
MYTH #5: Canned Chickpeas Have Too Much Sodium
TRUTH: Rinse canned chickpeas to reduce sodium by 40%. Rinsed canned chickpeas retain 95% of nutritional value at half the sodium of unrinsed versions.
MYTH #6: Chickpeas Cause Bloating
TRUTH: Properly cooked and chewed chickpeas rarely cause bloating. Gradual consumption, adequate water intake, and digestive enzymes help your gut adjust to higher fiber intake.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 164 cal/100g, 15g protein, 7.6g fiber. High satiety with low calorie density. Perfect for sustainable weight loss meal prep. |
| Muscle Gain | | 15g plant protein per 100g, manganese supports collagen synthesis, iron for oxygen transport during workouts. |
| Diabetes Management | | GI of 28 is among the lowest legumes. Fiber-to-carb ratio prevents glucose spikes. 100g serving won't spike blood sugar. |
| PCOS Management | | Low GI, high fiber supports insulin sensitivity. Rich in inositol compounds that improve PCOS outcomes; ideal for hormone balance. |
| Pregnancy Nutrition | | 140mcg folate per 100g supports fetal neural development, iron prevents gestational anemia. |
| Viral/Flu Recovery | | 15g protein aids immune recovery, iron boosts energy during weakness, easily digestible plant-based source. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Chickpeas
Understanding how chickpeas affect blood glucose helps you optimize meal timing and pairing for stable energy.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Maximize the Benefit
Pairing chickpeas with protein or healthy fat is unnecessary due to their inherent fiber and protein, but adds micronutrients:
- 🥄 Yogurt or curd - Adds probiotics and calcium; enhances absorption
- 🌾 Whole grains - Brown rice or roti completes amino acid profile
- 🥬 Leafy greens - Spinach with chickpea salad improves iron absorption
- 🫒 Olive oil drizzle - Supports fat-soluble vitamin absorption and satiety
Cultural Significance
Chickpeas are ancient legumes cultivated for over 7,000 years, originating in the Fertile Crescent and deeply embedded in Indian cuisine.
In India:
- Chana is a staple across North, South, and West India
- Used in chole bhature, chana masala, chikhalwali preparations
- Ayurveda values chickpeas for strengthening digestion and building muscle tissue
- Offered in temple prasads and considered auspicious in celebrations
Global Impact:
- India leads global chickpea production and consumption
- Second-most consumed legume worldwide (after peas)
- Key crop for sustainable agriculture (nitrogen-fixing properties)
- UNESCO recognized chickpea as Pulse of the Year in 2016
Compare & Substitute
Chickpeas vs Similar Legumes (Per 100g Boiled)
| Nutrient | 🫘 Chickpea | 🫘 Lentil (Red) | 🫘 Black Bean | 🫘 Kidney Bean |
|---|---|---|---|---|
| Calories | 164 kcal | 131 kcal | 132 kcal | 127 kcal |
| Protein | 15g | 25g | 15.2g | 8.7g |
| Carbs | 27g | 20g | 24g | 23g |
| Fiber | 7.6g | 1.9g | 8.7g | 6.4g |
| Iron | 5mg | 6.5mg | 3.6mg | 2.6mg |
| GI | 28 | 32 | 30 | 34 |
| Best For | All-rounder | High protein needs | Antioxidant-rich diet | Convenience |
Frequently Asked Questions
Are chickpeas good for weight loss?
Yes, chickpeas are excellent for weight loss. 100g provides only 164 calories but delivers 15g protein and 7.6g fiber, both promoting fullness and appetite control. The resistant starch supports fat burning and digestive health.
Best practices: Include 1/2 cup (82g) daily, pair with whole grains, roast for snacking.
Can diabetics eat chana safely?
Absolutely. Chickpeas have a glycemic index of 28, among the lowest legumes. The high fiber content (7.6g per 100g) slows carbohydrate digestion, preventing blood sugar spikes. 100g boiled chickpeas won't spike glucose levels.
Tips for diabetics: Portion 1/2 cup daily; pair with salads; cook with minimal oil; monitor individual response.
How much protein is in chana?
Boiled chickpeas contain 15g protein per 100g. One cup (164g) provides approximately 25g plant-based protein, comparable to 3 oz chicken. Combine with whole grains for complete amino acid profiles.
What are the main health benefits of chickpeas?
Key Benefits:
- Muscle Building: 15g plant protein plus manganese for collagen synthesis
- Blood Sugar Control: Low GI (28), high fiber prevents glucose spikes
- Iron & Energy: 5mg iron per 100g (27% daily value) combats anemia
- Digestive Health: 7.6g fiber feeds beneficial gut bacteria
- Pregnancy Support: 140mcg folate for fetal neural development
- Bone Health: Manganese and minerals strengthen skeletal structure
Is chana good for pregnancy?
Excellent for pregnancy. Chickpeas provide 140mcg folate per 100g essential for neural tube defects prevention; 5mg iron for gestational anemia prevention; and 15g protein for fetal tissue growth.
Recommendation: 1/2 cup daily (cooked), paired with vitamin C source for iron absorption.
Are dry or boiled chickpeas more nutritious?
Both are equally nutritious in macros, but boiled chickpeas are more digestible. Soaking and boiling reduce phytic acid and lectins, improving mineral bioavailability. Pressure-cooked chickpeas (15 minutes) are fastest without nutrient loss.
Tip: If using canned, rinse thoroughly to reduce sodium by 40% while retaining nutrition.
