Kala Chana Nutritional Value Per 100g: Protein count, nutrition facts, health benefits 2024

Kala chana,  also known as chickpeas or garbanzo beans, is a widely known Indian channa. It is a powerhouse of protein, fibres, vitamins and minerals. It has been reported that eating black chana in raw or soaked form everyday can prove to be very beneficial for your health.

In this article, we have accumulated the nutritional facts of 100 gm of raw and soaked kala chana and the innumerable health benefits it provides when included in daily diet.

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Nutritional Value of Kala Chana per 100g

Kala chana or black chickpea is a nutritious addition to for your daily diet. The nutritious content present in 100 gm of Kala chana is given in the table below:

S.No.	Nutrition	Value
1.	Protein	20 g
2.	Dietary fibre	12 g
3.	Carbohydrates	63 g
4.	Fat	6 g
5.	Calcium	57 mg
6.	Iron	4.31 mg
7.	Potassium	718 mg
8.	Calories	378 cal

Kala chana is often consumed in India in soaked form. Kkala chana is soaked in water over night and then consumed plain or with salad and minimal dressing. Soaking the kala chana in water alters the nutritional parameters of chickpea. The
nutritious content present in 100 gm of soaked kala chana is given in the table below:

S.No.	Nutrition	Value
1.	Protein	15 g
2.	Carbohydrates	45 g
3.	Fat	5 g
4.	Calories	300 cal

Health Benefits of Consuming Kala Chana

Kala chana is rich in fibres, minerals, and vitamins, therefore, is extremely healthy food to be included in your daily diet. Here are certain major health benefits provided by including Kala chana: [booktestonwhatsapp
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Keeps You Full Longer

Kala chana contains a high amount of dietary fibres that make you feel full for a longer period of time, thereby keeping your diet under control. Dietary fibres work by slowing the process of digestion. Also, the high content of protein present in kala chana increases the levels of hormones
that reduce your appetite. Therefore, the combined effect of dietary fibres and proteins
helps in lowering the number of calories you consume in your subsequent diet.

Helps Manage Weight

Kala chana can be used as a great source of food for people who want to reduce weight. Since, the dietary fibres and protein give you a filling effect for a long time, it encourages you in reducing unhealthy snacking and intake of excess calories
. According to a study, people who consume chickpeas daily are 53% less likely to have a body mass index greater than 30. Such people also have a lower waist circumference.

Facilitates Blood Sugar Regulation

Kala chana is a low glycemic index (GI) food that promotes the management of sugar levels in your blood. Fibres and proteins present in chickpeas further help in regulation of blood sugar levels by
slowing down the rate of absorption of carbohydrates that prevents a spike increase in blood sugar levels. According to a study, consumption of kala chana post-meal can decrease the rise in blood sugar level by
36%.

Decreases The Risk of Heart Disease

Minerals like potassium and magnesium present in kala chana prevents increase in blood pressure which is the major risk factor for several heart diseases. Other factors that may lead to heart diseases are
triglycerides and low density lipoproteins which are taken care of by the soluble fibres present in chickpeas.

Prevention of Cancer

Kala chana facilitates the production of a fatty acid known as butyrate. Butyrate aids in reduction of inflammation occurring in the colon cells, thereby decreasing the risk of occurrence of colon cancer. The plant compound,
saponin present in kala chana also inhibits the growth of cancerous cells. Vitamins and minerals present in kala chana also reduces your risk of lung and breast cancer.

Management of Type II Diabetes

Kala chana have various blood sugar regulating effects that is provided by key components and characteristics of kala chana like:

• Dietary fibres and protein
• Low glycemic index (GI)
• Magnesium 
• Vitamin B
• Zinc 

Improves Brain Health

Kala chana is a great source of choline which is a key nutrient in the production of chemical messengers like neurotransmitters. The
magnesium content in kala chana also helps in improving the function of the nerves. Other minerals like selenium, magnesium, and zinc also help in preventing anxiety and depression.

Takeaway 

Kala chana is a healthy and inexpensive food that provides your body with appropriate nutrition and helps in prevention of some major disorders like cancer, diabetes, heart and brain diseases. Now that you know the innumerable health benefits of kala chana, make sure to include it in your daily diet to achieve all its benefits.

Frequently Asked Questions (FAQs)

1. How should I consume kala chana?

   You can eat kala chana by simply boiling it or soaking it in water overnight. You can also add kala chana to your dishes or eat it in the form of a salad.

2. Which form of kala chana has less calories?

   100 gm of soaked kala chana contains 300 calories while boiled kala chana contains 378 calories.

3. Can kala chana help in weight loss?

   Yes, kala chana can help in weight loss as it is a rich source of dietary fibres that makes you feel full for a longer duration and also reduces your appetite. [redcliffebooktest
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