Haldiram's Chana Dal: Calories, Nutrition and Health Benefits
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Perplexity Crunchy split chickpeas fried to perfection with aromatic Indian spices, delivering 22g protein and 10g fiber per 100g.
Quick Nutrition Facts
Per 100g Serving
| Nutrient | Amount |
|---|---|
| Calories | 490 kcal |
| Protein | 22g |
| Carbohydrates | 52g |
| Fiber | 10g |
| Sugars | 3g |
| Fat | 19g |
| Sodium | 750mg |
| Iron | 5mg |
| Potassium | 850mg |
| Magnesium | 140mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Chana dal stands out among namkeen with 22g protein and 10g fiber per 100g, promoting satiety and blood sugar control. The moderate glycemic index (28-33) makes it suitable for diabetics in controlled portions. Choose roasted over fried varieties when available.
Myth Busters
MYTH #1: All Fried Snacks Are Equally Unhealthy
TRUTH: While deep-frying adds calories, chana dal's high protein (22g) and fiber (10g) provide nutritional benefits that simple carb snacks lack. Chickpeas are nutrient-dense legumes even when fried, unlike potato chips made from refined starches.
MYTH #2: Plant Proteins Are Incomplete and Inferior
TRUTH: Chickpeas provide all essential amino acids, making them a complete plant protein. While slightly lower in leucine than animal proteins, combining with whole grains (like roti or rice) creates an optimal amino acid profile.
MYTH #3: High-Fiber Foods Cause Bloating
TRUTH: Gradual fiber intake (10g in chana dal) improves digestion over time. Bloating typically occurs when fiber is suddenly increased. Start with small portions (30g) and increase gradually while drinking adequate water.
MYTH #4: Namkeen Can't Be Part of a Healthy Diet
TRUTH: Portion-controlled namkeen (30-40g servings) can fit balanced diets. Chana dal's protein and fiber make it superior to many packaged snacks. The key is treating it as a measured snack, not mindless munching from the bag.
MYTH #5: Low-Fat Diets Are Best for Weight Loss
TRUTH: Moderate healthy fats (19g in chana dal from chickpeas) support hormone production and nutrient absorption. The combination of protein, fiber, and fat promotes satiety better than low-fat, high-carb snacks.
MYTH #6: Sodium in Snacks Always Causes High Blood Pressure
TRUTH: While 750mg sodium per 100g warrants moderation, potassium (850mg) helps balance sodium's effects on blood pressure. People with normal blood pressure can enjoy moderate portions without concern.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Moderate calories (490 kcal/100g) but high satiety from 22g protein and 10g fiber. Limit to 30-40g servings (147-196 calories). |
| Muscle Gain |  | Excellent plant protein (22g per 100g) with moderate fat. 40g serving provides 8.8g protein for muscle repair and growth. |
| Diabetes Management | | Low GI (28-33), high fiber (10g), and protein (22g) stabilize blood sugar. Limit to 30-40g portions with vegetables. |
| PCOS Management | | Low GI and high fiber support insulin sensitivity. Protein reduces cravings. Best choice among traditional namkeen. |
| Pregnancy Nutrition | | High iron (5mg), protein, and fiber support maternal health. Moderate sodium; limit to 40g servings during pregnancy. |
| Viral/Flu Recovery | | Protein (22g) aids tissue repair, iron supports immunity. Easy-to-digest crunchy snack for gradual appetite return. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Chana Dal
Understanding how chana dal affects your blood glucose demonstrates its superiority over high-GI snacks for diabetes and PCOS management.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing chana dal with additional fiber or protein further moderates glucose absorption:
- 🥒 Cucumber and carrot sticks - Adds water content and extra fiber
- 🥛 Buttermilk (chaas) or lassi - Provides probiotics and additional protein
- 🥗 Mixed green salad - Fiber slows digestion and adds micronutrients
- ☕ Green tea or lemon water - Antioxidants and hydration without added calories
This combination not only stabilizes blood sugar but also creates a balanced, satisfying snack that prevents energy crashes.
Cultural Significance
Chana dal (split chickpeas) has been a cornerstone of Indian cuisine for millennia, with archaeological evidence dating back to 7,500 years ago in the Indian subcontinent.
In India:
- Chana Dal Namkeen popularized as a crunchy snack in North India, especially Rajasthan and Punjab
- Traditional Medicine: Ayurveda uses chana dal for its balancing properties (tridosha harmony)
- Religious Significance: Offered in temples and served during festivals as prasad (blessed food)
- Haldiram's Heritage: Founded in Bikaner (1937), Haldiram's transformed regional namkeen into national favorites
Global Impact:
- India is the world's largest producer and consumer of chickpeas (67% of global production)
- Available in Indian grocery stores worldwide, especially in UK, USA, Canada, Middle East
- Recognized as a sustainable protein source by FAO, promoting plant-based diets globally
- Exported to 80+ countries through brands like Haldiram's, TRS, and Deep Foods
Compare & Substitute
Haldiram's Chana Dal vs Similar Snacks (Per 100g)
| Nutrient | 🥨 Chana Dal | 🥨 Aloo Bhujia | 🥜 Roasted Peanuts | 🥨 Moong Dal |
|---|---|---|---|---|
| Calories | 490 kcal | 530 kcal | 567 kcal | 445 kcal |
| Carbs | 52g | 48g | 16g | 55g |
| Fiber | 10g | 4g | 9g | 8g |
| Protein | 22g | 15g | 26g | 24g |
| Fat | 19g | 30g | 49g | 15g |
| Sodium | 750mg | 950mg | 5mg | 680mg |
| Iron | 5mg | 3mg | 2.5mg | 4.8mg |
| GI | 28-33 (Low) | 60+ (High) | 14 (Very Low) | 31 (Low) |
| Best For | Diabetes, balanced protein | High-fat indulgence | Keto, muscle gain | Weight loss, low-fat |
Frequently Asked Questions
Is Haldiram's Chana Dal good for weight loss?
Chana dal can support weight loss in moderation. With 22g protein and 10g fiber per 100g, it promotes fullness and reduces subsequent calorie intake. However, at 490 calories per 100g, portion control is critical. Limit to 30-40g servings (147-196 calories) as a mid-meal protein snack, not unlimited grazing.
Better than: Potato chips (536 kcal, 7g protein), cookies (500+ kcal, 5g protein).
Worse than: Air-popped popcorn (387 kcal, 13g protein per 100g), roasted chickpeas (360 kcal, 20g protein).
Can diabetics eat Haldiram's Chana Dal?
Yes, diabetics can enjoy chana dal in moderation. Its low glycemic index (28-33), high fiber (10g), and protein (22g) help stabilize blood sugar better than most snacks. Stick to 30-40g portions, pair with vegetables or buttermilk for added fiber and protein, and monitor blood sugar response.
Diabetes-friendly tips: Choose plain roasted chana dal over masala versions with added oils; pair with cucumber slices; eat slowly to allow satiety signals.
How much protein is in Haldiram's Chana Dal?
Haldiram's Chana Dal contains 22g of protein per 100g, derived from split chickpeas (Bengal gram). A typical 40g serving provides 8.8g protein, comparable to one large egg (6g) or 100ml Greek yogurt (10g).
For muscle gain or high-protein diets, chana dal serves as an excellent plant-based protein snack, especially for vegetarians and vegans seeking alternatives to whey protein.
What are the main health benefits of Haldiram's Chana Dal?
Key Benefits:
- High Protein (22g): Supports muscle maintenance, tissue repair, and satiety
- High Fiber (10g): Promotes digestive health, regulates blood sugar, lowers cholesterol
- Rich in Iron (5mg): Prevents anemia, supports oxygen transport
- Low Glycemic Index (28-33): Stabilizes blood sugar, suitable for diabetics
- Potassium (850mg): Supports heart health and blood pressure regulation
- Magnesium (140mg): Aids muscle function, bone health, and stress reduction
Cautions: High calories (490) and sodium (750mg) require portion control.
When is the best time to eat Haldiram's Chana Dal?
Depends on your goal:
- General Snacking: Mid-morning (10-11 AM) or afternoon (4-5 PM) with tea or buttermilk
- Weight Loss: Mid-morning snack (30g) to prevent overeating at lunch
- Diabetes: Afternoon with vegetables; avoid morning empty-stomach consumption
- Muscle Gain: Post-workout (40g) combined with fruit for carbs and protein recovery
IMPORTANT NOTE
Avoid late-night snacking due to 490 calories per 100g and high sodium, which can cause morning bloating and disrupt sleep quality.
Is Haldiram's Chana Dal healthier than other namkeen?
Yes, chana dal is among the healthiest namkeen options. With 22g protein, 10g fiber, and low GI (28-33), it surpasses most fried snacks like aloo bhujia (15g protein, 4g fiber, high GI). Compared to moong dal (24g protein, 8g fiber), chana dal has slightly more fat (19g vs 15g) but offers superior iron content.
Healthiest namkeen ranking:
- Roasted moong dal (lowest fat)
- Chana dal (best protein-fiber balance)
- Roasted peanuts (highest protein, keto-friendly)
- Boondi (moderate protein, high fat)
- Aloo bhujia (highest calories and fat)
Recommendation: Choose roasted or lightly fried varieties over heavily oiled options; check labels for added oils and trans fats.
How many servings of chana dal should I eat per day?
General Guidelines:
- Most people: 30-40g per serving (147-196 calories), 3-4 times per week
- Weight loss: 30g per serving, 2-3 times per week as a protein snack
- Diabetes/PCOS: 30-40g per serving, 4-5 times per week (better than most snacks)
- Muscle gain: 40-50g per serving, daily as a plant-based protein source
Avoid excess: More than 100g daily can contribute excess calories (490+ kcal), sodium (750+ mg), and fat (19+ g) that strain kidneys and cardiovascular health.
Track your meals with NutriScan app to see how chana dal fits your personal nutrition goals.
Can I eat chana dal every day?
Yes, in moderation (30-40g servings). Unlike deep-fried bhujia, chana dal's nutritional profile—22g protein, 10g fiber, low GI—makes it suitable for daily consumption when portion-controlled. However, vary your protein sources (dal, paneer, yogurt, nuts) to ensure diverse nutrient intake.
Healthier habit: Rotate chana dal with roasted moong dal, roasted peanuts, and air-popped popcorn for snack variety. Reserve heavily oiled namkeen for special occasions.
