Yellow Chana: Calories, Nutrition and Health Benefits

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Perplexity

Yellow chana is whole dried chickpea (Bengal gram), not chana dal and not yellow peas (matar). Boiled, 100 g has 164 kcal, 8.9 g protein, 27.4 g carbs and 7.6 g fiber. A 120 g katori gives about 197 kcal, 10.6 g protein, 32.9 g carbs and 9.1 g fiber. Dry and uncooked it is 378 kcal per 100 g, so the raw and cooked numbers are not interchangeable.

Quick Nutrition Facts

Per 1 katori cooked (120 g)

Nutrient	Amount
Calories	197 kcal
Protein	10.6g
Carbohydrates	32.9g
Fiber	9.1g
Sugars	5.8g
Fat	3.1g
Sodium	8 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

A katori of boiled yellow chana gives roughly 10.6 g protein and 9.1 g fiber for 197 kcal, which is why it keeps hunger down longer than rice or roti of the same calories. The fiber is a mix of soluble and insoluble types. Chickpea glycemic index sits around 36 in a pulse GI study, well under white rice, so the carbs (32.9 g per katori) release slowly. The main variable is how it is cooked: plain boiled chana is about 3 g fat per katori, but a tadka or chole masala in 1 to 2 tablespoons of oil adds 120 to 240 kcal. Weigh it cooked, not dry, because 100 g of dry chana becomes about 230 g cooked. Soaking and boiling until soft also helps digestion, since the oligosaccharides in chickpeas cause gas in some people.

Myth Busters

MYTH #1: Yellow chana, chana dal and yellow peas are the same thing.

TRUTH: Yellow chana is whole chickpea. Chana dal is the same chickpea split and polished, and takes a long time to soften. Yellow peas (matar, or vatana) are a different legume with a different flavor and a softer finish. Nutrition is close but not identical, so check which one a recipe means. Indian Dals Names, Vegan Richa (chana dal, split peas and whole pulses); Chickpeas (garbanzo beans, bengal gram), mature seeds, raw, USDA FoodData Central 173756

MYTH #2: Chana is too carb-heavy for diabetes.

TRUTH: A katori has about 33 g carbs but 9 g fiber, and chickpea GI measured 36 in a pulse study, with chana dal even lower at 13. Portion size still matters because 120 g cooked is a real carb load; pair it with vegetables or curd rather than adding rice and roti. Glycemic Indices and Glycemic Loads of Various Types of Pulses, Pakistan study (GI chickpea 36, channa dhal 13); A glycemic diet improves the understanding of glycemic control in diabetes patients, low-GI Indian pulses (PMC10072118)

MYTH #3: Dry weight and cooked weight give the same calories.

TRUTH: Raw yellow chana is 378 kcal per 100 g and boiled is 164 kcal per 100 g, because boiling adds water. Logging 100 g dry as 164 kcal undercounts by more than half. Log what you weigh. Chickpeas (garbanzo beans, bengal gram), mature seeds, raw, USDA FoodData Central 173756; Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, USDA FoodData Central 173757

MYTH #4: Chana is a complete protein replacement for meat or dairy.

TRUTH: Chickpea protein is good, with about 8.9 g per 100 g cooked, but it is low in methionine. Eaten with grains such as rice or roti over the day, the amino acid gap closes. One katori is about 10.6 g protein, well short of a chicken breast. The Nutritional Value and Health Benefits of Chickpeas and Hummus, Nutrients, 2016 (PMC5188421); Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, USDA FoodData Central 173757

MYTH #5: Chana causes gas for everyone, so skip it.

TRUTH: The raffinose in chickpeas is fermented by gut bacteria and can cause gas, mostly when intake jumps suddenly. Soaking overnight, discarding the water, cooking until soft and starting with half a katori make it easier to tolerate, and the same fermentation produces butyrate. Chickpeas (Garbanzo Beans), The Nutrition Source, Harvard T.H. Chan School of Public Health

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		197 kcal and 9.1 g fiber per katori keep you full, and protein is 10.6 g. It loses a grade because a tadka or generous oil in the cooking can double the calories. Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, USDA FoodData Central 173757; Chickpeas (Garbanzo Beans), The Nutrition Source, Harvard T.H. Chan School of Public Health
Blood Sugar Management		Low GI (about 36 for chickpea) and 9 g fiber slow absorption, but 33 g carbs per katori means portion size and side dishes still decide the result. Glycemic Indices and Glycemic Loads of Various Types of Pulses, Pakistan study (GI chickpea 36, channa dhal 13); A glycemic diet improves the understanding of glycemic control in diabetes patients, low-GI Indian pulses (PMC10072118)
Muscle Gain		10.6 g protein per katori is useful for a vegetarian meal, but it is lower in methionine and far less dense than eggs, paneer or whey. Combine with grains or dairy. Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, USDA FoodData Central 173757; The Nutritional Value and Health Benefits of Chickpeas and Hummus, Nutrients, 2016 (PMC5188421)
Heart Health		Cooked chickpeas have 7 mg sodium per 100 g and 2.6 g fat, and trials report small but significant drops in total and LDL cholesterol with regular chickpea intake. The Nutritional Value and Health Benefits of Chickpeas and Hummus, Nutrients, 2016 (PMC5188421); Chickpeas (Garbanzo Beans), The Nutrition Source, Harvard T.H. Chan School of Public Health
General Balanced Diet		Protein, fiber, folate, iron and magnesium for about 197 kcal, with minimal sodium when boiled plain. Easy to fit into dal, salad, sabzi or snack meals. Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, USDA FoodData Central 173757; Chickpeas (Garbanzo Beans), The Nutrition Source, Harvard T.H. Chan School of Public Health

PERSONALIZED NUTRITION

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Blood Sugar Response to Yellow Chana

A 120 g katori of boiled yellow chana has about 33 g carbohydrate with 9 g fiber and 10.6 g protein. In a pulse GI study chickpea measured 36, so glucose typically climbs gently, peaks around 45 minutes and is back near baseline by two hours. Salted, oily versions or chana eaten with white rice raise the peak. Glycemic Indices and Glycemic Loads of Various Types of Pulses, Pakistan study (GI chickpea 36, channa dhal 13); A glycemic diet improves the understanding of glycemic control in diabetes patients, low-GI Indian pulses (PMC10072118); Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, USDA FoodData Central 173757

Estimated Glucose Response Curve

Illustrative estimate based on chickpea glycemic index research, assuming a fasting baseline of about 90 mg/dL. Not a measured clinical response. Individual responses vary. Not medical advice.

How to flatten the spike

Keep to one katori (120 g cooked) and measure it cooked, not dry.
Pair with cucumber, onion, tomato or a leafy sabzi and curd, not a large serving of white rice or roti.
Boil or pressure-cook with minimal oil; add the tadka by the teaspoon so fat does not push the calories past 250 per katori.
Eat it early in the meal, or as a protein-forward snack such as chana chaat, to blunt the glucose rise from other carbs.

Cultural Significance

Chana is among the oldest cultivated legumes and a daily staple across India, from Punjabi chole and Rajasthani kala chana to Bengali ghugni and street-side chana chaat. Yellow chana is often sold unlabeled in dry markets, and buyers distinguish it from chana dal (split) and matar (peas) by shape and cooking time. Kala chana is served as prasad on Navratri Ashtami, and ground chana dal is the base of besan. Soaking overnight is the standard first step in most home kitchens.

Compare & Substitute

Yellow Chana vs Similar Foods

Nutrient	Moong dal (cooked)	Kala chana (boiled)	Rajma (boiled)	Chana dal (cooked)
Calories	127 kcal	205 kcal	152 kcal	160 kcal
Protein	8.4g	11g	10.6g	9g
Carbohydrates	23g	33g	27.4g	27g
Fat	0.5g	3.2g	0.6g	2.4g

Frequently Asked Questions

How many calories are in yellow chana?

Boiled yellow chana has 164 kcal per 100 g, so one 120 g katori is about 197 kcal. Raw, dried chana has 378 kcal per 100 g.

Is yellow chana the same as chana dal?

No. Yellow chana is the whole chickpea; chana dal is the same chickpea split and polished. Yellow peas (matar) are a different legume. Calories per 100 g cooked are close, but chana dal cooks faster and has a lower glycemic index.

How much protein is in a katori of yellow chana?

About 10.6 g protein in 120 g of boiled chana (8.86 g per 100 g), along with 9.1 g fiber.

Is yellow chana good for diabetes?

It can fit. Chickpea GI is about 36 and a katori has 9 g fiber, but it also has 33 g carbs, so keep portions to one katori and pair with vegetables rather than extra rice or roti. Talk to your doctor or dietitian for personal targets.

Does soaking change the calories in yellow chana?

Not meaningfully. Soaking and boiling add water, which is why calories drop from 378 kcal per 100 g dry to 164 kcal per 100 g cooked. Weigh the cooked chana you eat.