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Roasted Chana Calories, Nutrition and Health Benefits
Roasted chana, or bhuna chana, is one of the healthiest and most convenient snacks in Indian kitchens.
It is rich in plant-based protein, fibre, and micronutrients, making it ideal for those aiming to lose weight, gain muscle, or manage health conditions like diabetes and fatty liver.
But beyond roasted chana, other forms of chana—boiled, kabuli, sprouted, sattu—also offer remarkable benefits.
This blog walks you through the calories, protein content, and health benefits of roasted chana and its many varieties, and explains how you can track them with the Hint app to optimize your diet. Let's dive in.
Roasted Chana Calories
A 100-gram serving of roasted kala chana offers about 279 kcal. A typical snack portion (30 grams) contains 84 kcal.
| Roasted Chana Quantity | Roasted Chana Calories (kcal) |
|---|---|
| 5 grams | 14 |
| 10 grams | 28 |
| 15 grams | 42 |
| 25 grams | 70 |
| 30 grams | 84 |
| 50 grams | 140 |
| 100 grams | 279 |
| Small cup (100 grams) | 279 |
Track roasted chana easily in the Hint app, India’s most precise food and calorie tracker.
Roasted Chana Benefits
- Weight Management: High satiety due to protein and fibre
- Blood Sugar Control: Low glycemic index
- Heart Health: Low in fat and cholesterol
- Gut Health: Fibre-rich
- Affordable and Accessible: Easy to carry and consume daily
Roasted Chana Protein
At 19 grams of protein per 100 grams, roasted chana is an excellent plant protein source, ideal for vegetarians.
| Roasted Chana Quantity | Roasted Chana Protein (grams) |
|---|---|
| 5 grams | 0.9 |
| 10 grams | 1.9 |
| 15 grams | 2.8 |
| 25 grams | 4.7 |
| 30 grams | 5.6 |
| 50 grams | 9.4 |
| 100 grams | 18.8 |
| Small cup (100 grams) | 18.8 |
Roasted Chana Nutrition
Roasted chana is a nutrient-dense snack packed with plant-based protein, dietary fibre, and essential minerals. A 100g serving provides around 279 kcal, 18.8 grams of protein, and 25.2 grams of fibre, making it ideal for maintaining energy and supporting digestion.
It is also rich in iron, magnesium, phosphorus, and B vitamins, contributing to better metabolism, improved immunity, and overall heart health.
Plus, it's naturally low in fat and cholesterol-free, making it a smart, wholesome addition to your daily diet.
| Calories and Nutrients | Per 100 grams of Roasted Chana |
|---|---|
| Calories (kcal) | 279 |
| Carbs (grams) | 39.6 |
| Dietary Fiber (grams) | 25.2 |
| Sugar (grams) | 1 |
| Protein (grams) | 18.8 |
| Fat (grams) | 5.1 |
| Saturated Fat (grams) | 0.4 |
| Monounsaturated Fat (grams) | 0.9 |
| Polyunsaturated Fat (grams) | 2.3 |
| Choelsterol (milligrams) | 0 |
| Sodium (milligrams) | 27 |
Boiled Chana Calories
Boiled kala chana (black chickpeas) is a simple, protein-rich legume dish known for its earthy flavor and dense texture. Popular in Indian cuisine, it's often eaten as a salad, snack, or side dish.
Boiled black chana provides approximately 85 calories per 100 grams, depending on preparation.
Boiled Chana Protein
Each 100g of boiled chana contains 4.4 grams of protein, making it a nutrient-dense yet low-calorie protein option.
Boiled Chana Benefits
- High in Protein: Excellent plant-based protein source for muscle repair and growth.
- Rich in Fiber: Aids digestion, regulates blood sugar, and promotes satiety.
- Low Glycemic Index: Helps manage blood sugar levels—ideal for diabetics.
- Packed with Micronutrients: Includes iron, magnesium, potassium, and folate.
- Heart-Healthy: Supports cholesterol management due to soluble fiber content.
Is Boiled Chana Good for Weight Loss?
Yes. Boiled chana is low in calories and high in fibre, making it ideal for calorie-controlled diets. It provides satiety without adding excess fat or sugar.
With the Hint app, track boiled chana easily and stay within your daily calorie goal.
Is Chana Good for Weight Loss?
Yes. All types of chana (roasted, boiled, sprouted) are great for weight loss due to their high protein and fibre content, which reduces appetite and calorie intake.
Is Black Chana Good for Weight Loss?
Definitely. Kala chana stabilizes blood sugar, promotes fullness, and supports fat burning, making it ideal for weight loss diets.
Is Roasted Chana Good for Weight Loss?
Yes. It's a low-fat, high-protein snack that keeps hunger in check without adding empty calories.
Use the Hint Pro subscription to monitor satiety-boosting nutrients like fibre and protein in your daily intake.
Is Chana Good for Fatty Liver?
Yes. Chana (especially boiled or sprouted) is low in fat and rich in fibre and antioxidants, making it beneficial for reversing fatty liver. It helps reduce insulin resistance and inflammation.
Hint Premium users can get personalized diet plans from expert dietitians for fatty liver management.
Is Kala Chana Good for Diabetes?
Absolutely. Kala chana has a low glycemic index, meaning it causes slow rises in blood glucose levels. Its high fibre content also helps improve insulin sensitivity.
Use the Hint app to track net carbs and fibre to keep blood sugar levels stable.
Kabuli Chana Calories
Boiled kabuli chana (white chickpeas) contains approximately 128 kcal per 100g. If cooked with oil or masalas (e.g., in chole), the calorie count increases accordingly.
Kabuli Chana Protein
Boiled kabuli chana offers 6.7 grams of protein per 100g, similar to kala chana.
Kabuli Chana Benefits
- Heart Health: Contains magnesium and folate
- Blood Sugar Control: Rich in soluble fibre
- Improved Satiety: Keeps you full longer
- Bone Support: Contains calcium and phosphorus
Is Kabuli Chana Good for Weight Loss?
Yes. Like black chana, kabuli chana is also beneficial for weight loss due to its protein and fibre content. However, portion control is key—especially in preparations like chole.
How the Hint App Helps
The Hint app makes it easier than ever to track your Indian diet. Whether you're logging roasted chana, sprouted chana, or chana sabji, Hint offers:
✅ Instant calorie and macronutrient breakdown
✅ Daily and weekly nutrition insights
✅ Tracking for protein, fibre, iron, zinc, B vitamins, and more
✅ Integration with Garmin, Apple Health, and Google Fit
✅ Goal-based meal tracking for weight loss, muscle gain, diabetes, and more
Hint Pro and Hint Premium Subscriptions
- Hint Pro unlocks advanced tracking features, personalized calorie goals, Pro Workouts, and daily insights tailored to your health goals.
- Hint Premium offers unlimited consultations with expert dietitians, customized meal plans for weight loss, diabetes, PCOS, hypothyroidism, and more.
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Final Thoughts
Whether you’re focusing on weight loss, managing diabetes, building muscle, or improving your liver health, chana in all its forms is a nutritional gem. And with the Hint app, you can make every meal count.
Download the Hint app today and take control of your nutrition—one bowl of chana at a time.
