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Roasted Chana Calories & Protein: Per 100g, 50g, 30g | Bhuna Chana Guide
Written by Asfia Fatima, Chief Dietitian at Clearcals
Roasted chana (bhuna chana) is one of the most nutrient-dense snacks in the Indian diet — but how many calories and how much protein does it actually contain at each serving size?
Quick answer: 100g of roasted chana has 279 kcal and 18.8g of protein. A typical handful (~30g) has 84 kcal and 5.6g protein. A katori (~50g) has 140 kcal and 9.4g protein.
This guide covers exact calorie and protein values for every common serving size, plus a comparison of roasted, boiled, black (kala), and kabuli chana — and how each fits into weight loss and diabetes diets.
Roasted Chana Calories & Protein — At a Glance
| Quantity | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 5 grams | 14 | 0.9 | 2.0 | 0.3 | 1.3 |
| 10 grams | 28 | 1.9 | 4.0 | 0.5 | 2.5 |
| 15 grams | 42 | 2.8 | 5.9 | 0.8 | 3.8 |
| 20 grams | 56 | 3.8 | 7.9 | 1.0 | 5.0 |
| 25 grams | 70 | 4.7 | 9.9 | 1.3 | 6.3 |
| 30 grams (~1 handful) | 84 | 5.6 | 11.9 | 1.5 | 7.6 |
| 40 grams | 112 | 7.5 | 15.8 | 2.0 | 10.1 |
| 50 grams (~1 katori) | 140 | 9.4 | 19.8 | 2.6 | 12.6 |
| 60 grams | 167 | 11.3 | 23.8 | 3.1 | 15.1 |
| 70 grams | 195 | 13.2 | 27.7 | 3.6 | 17.6 |
| 80 grams | 223 | 15.0 | 31.7 | 4.1 | 20.2 |
| 100 grams | 279 | 18.8 | 39.6 | 5.1 | 25.2 |
| 150 grams | 419 | 28.2 | 59.4 | 7.7 | 37.8 |
| 200 grams | 558 | 37.6 | 79.2 | 10.2 | 50.4 |
Values for dry roasted kala chana. Track your exact intake using the Hint app.
Roasted Chana Calories
A 100-gram serving of roasted kala chana offers about 279 kcal. A typical snack portion (30 grams / 1 handful) 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.
50g Roasted Chana Calories and Protein
50 grams of roasted chana contains 140 kcal and 9.4g of protein, with 19.8g carbs, 2.6g fat, and 12.6g fiber.
50g (approximately 1 katori or small bowl) is one of the most common daily snack portions for roasted chana. At 140 kcal with nearly 10g protein, it is an exceptional pre-workout snack or mid-afternoon hunger fix that delivers satiety without excess calories.
30g Roasted Chana Calories and Protein
30 grams of roasted chana contains 84 kcal and 5.6g of protein, with 11.9g carbs, 1.5g fat, and 7.6g fiber.
30g is approximately 1 handful and the most common casual snack portion — roughly what fits in a cupped palm. At only 84 kcal with solid protein and fiber, it is one of the most calorie-efficient snacks in the Indian diet.
1 Handful of Roasted Chana Calories
1 handful of roasted chana weighs approximately 25–35 grams (depending on hand size), giving you roughly:
| Handful Size | Weight | Calories | Protein |
|---|---|---|---|
| Small handful | ~25g | ~70 kcal | ~4.7g |
| Standard handful | ~30g | ~84 kcal | ~5.6g |
| Large handful | ~40g | ~112 kcal | ~7.5g |
A standard handful of roasted chana at ~84 kcal is far lower in calories than common snack alternatives (biscuits: ~150 kcal, namkeen: ~200+ kcal), while delivering substantially more protein and fiber.
Roasted Chana Protein
At 18.8 grams of protein per 100 grams, roasted chana is one of the best plant-based protein sources available, especially 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 |
For context, roasted chana provides more protein per serving than most other vegetarian snack foods:
| Food | Protein per 100g |
|---|---|
| Roasted chana | 18.8g |
| Boiled dal | ~7–9g |
| Paneer | ~18.9g |
| Boiled chana (kala) | ~4.4g |
| Mixed nuts | ~15–20g |
Roasted Chana Nutrition Facts (Per 100g)
| Calories and Nutrients | Per 100g Roasted Chana |
|---|---|
| Calories (kcal) | 279 |
| Carbs (g) | 39.6 |
| Dietary Fiber (g) | 25.2 |
| Sugar (g) | 1.0 |
| Protein (g) | 18.8 |
| Fat (g) | 5.1 |
| Saturated Fat (g) | 0.4 |
| Monounsaturated Fat (g) | 0.9 |
| Polyunsaturated Fat (g) | 2.3 |
| Cholesterol (mg) | 0 |
| Sodium (mg) | 27 |
Roasted chana is also rich in iron, magnesium, phosphorus, and B vitamins, contributing to better metabolism, improved immunity, and overall heart health. It is naturally low in fat and cholesterol-free, making it a smart, wholesome addition to your daily diet.
Bhuna Chana Calories and Protein
Bhuna chana is simply the Hindi name for roasted chana — both refer to dry-roasted kala (black) chickpeas. The nutritional values are identical:
- Bhuna chana calories per 100g: 279 kcal
- Bhuna chana protein per 100g: 18.8g
- 50g bhuna chana calories: 140 kcal, 9.4g protein
- 30g bhuna chana calories: 84 kcal, 5.6g protein
The terms "bhuna chana," "bhune chane," "roasted chana," and "roasted kala chana" all refer to the same food.
Roasted Chana Glycemic Index
Roasted chana has a low glycemic index (GI) of approximately 25–35. This means it causes only a slow, gradual rise in blood sugar, making it one of the best snacks for people with diabetes or insulin resistance.
For comparison:
| Food | Glycemic Index |
|---|---|
| Roasted chana | ~25–35 (low) |
| Boiled chickpeas | ~28–32 (low) |
| White rice | ~70–73 (high) |
| White bread | ~70–75 (high) |
| Banana | ~51–55 (medium) |
The low GI of chana is driven by its high fiber content (25.2g per 100g), which significantly slows glucose absorption, and its resistant starch, which escapes digestion in the small intestine.
Roasted Chana Benefits
Weight Management: Roasted chana is high in protein (18.8g/100g) and dietary fiber (25.2g/100g), both of which promote satiety and reduce overall calorie intake. Its low glycemic index prevents blood sugar spikes that trigger hunger and cravings.
Blood Sugar Control: With a GI of ~25–35, roasted chana is one of the most diabetes-friendly snack options available. It stabilizes blood glucose while providing lasting energy.
Heart Health: Roasted chana is low in fat (5.1g/100g), cholesterol-free, and contains magnesium and B vitamins that support cardiovascular health. It's soluble fiber helps manage LDL cholesterol.
Gut Health: At 25.2g fiber per 100g, roasted chana is exceptionally rich in dietary fiber, supporting healthy digestion and regular bowel movement. It acts as a prebiotic, feeding beneficial gut bacteria.
Muscle Building: With nearly 19g of protein per 100g, roasted chana is comparable to paneer in protein density. It provides essential amino acids needed for muscle repair and growth.
Affordable and Accessible: Roasted chana is inexpensive, shelf-stable, and portable — making it one of the most practical high-protein snacks for daily consumption.
Kala Chana (Black Chana) Calories
Kala chana and black chana are the same food — whole black chickpeas. Nutritional values differ between the roasted and boiled forms:
| Form | Calories per 100g | Protein per 100g |
|---|---|---|
| Roasted kala chana | 279 kcal | 18.8g |
| Boiled kala chana | ~85 kcal | ~4.4g |
| Soaked/sprouted kala chana | ~90–100 kcal | ~5–6g |
Why is boiled chana so much lower in calories? Because boiling adds water, the chickpeas absorb water and expand, so 100g of boiled chana contains far less actual chana than 100g of dry roasted chana. The dry-weight calorie values are similar; it's the water content that makes the difference.
Kala chana calories at common serving sizes (roasted):
- 25g kala chana (roasted): ~70 kcal
- 50g kala chana (roasted): ~140 kcal
- 100g kala chana (roasted): ~279 kcal
Kala chana calories at common serving sizes (boiled):
- 50g kala chana (boiled): ~43 kcal
- 100g kala chana (boiled): ~85 kcal
- 1 bowl/katori (150g boiled): ~128 kcal
Boiled Chana Calories and Protein
Boiled black chana (kala chana) provides approximately 85 kcal and 4.4g protein per 100g — much lower than roasted due to water absorption.
| Boiled Chana Quantity | Calories (kcal) | Protein (g) |
|---|---|---|
| 50 grams | ~43 | ~2.2 |
| 100 grams | ~85 | ~4.4 |
| 150 grams (1 bowl) | ~128 | ~6.6 |
| 200 grams | ~170 | ~8.8 |
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.
Boiled Chana Benefits
Boiled chana is high in protein, rich in fiber, low glycemic index, packed with micronutrients (iron, magnesium, potassium, folate), and heart-healthy due to its soluble fiber content.
Use the Hint app to track boiled chana and stay within your daily calorie goal.
Kabuli Chana Calories and Protein
Boiled kabuli chana (white chickpeas/chole) contains approximately 128 kcal and 6.7g protein per 100g. When cooked with oil or masalas (e.g., chole bhature), the calorie count increases significantly.
| Kabuli Chana Form | Calories per 100g | Protein per 100g |
|---|---|---|
| Boiled kabuli chana | ~128 kcal | ~6.7g |
| Chole (curry with oil/masala) | ~150–180 kcal | ~6–8g |
| Roasted kabuli chana | ~364 kcal | ~19g |
Kabuli Chana Benefits
Kabuli chana is beneficial for heart health (magnesium and folate), blood sugar control (rich in soluble fiber), improved satiety, and bone support (calcium and phosphorus).
Like black chana, kabuli chana is also good for weight loss due to its protein and fiber content — but portion control matters, especially in preparations like chole.
Gur Chana Calories
Gur chana (roasted chana with jaggery) is a traditional snack combining roasted kala chana with jaggery pieces or jaggery coating. The added jaggery increases calorie content significantly:
| Gur Chana Serving | Approximate Calories |
|---|---|
| 25g gur chana | ~95–110 kcal |
| 50g gur chana | ~190–220 kcal |
| 100g gur chana | ~380–440 kcal |
While gur chana retains the protein and fiber benefits of roasted chana, the jaggery adds ~383 kcal per 100g (pure jaggery). For weight loss, plain roasted chana without jaggery is the better choice.
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 fiber content, which reduces appetite and overall calorie intake.
Roasted chana specifically is ideal for weight loss because:
- Very low in fat (5.1g/100g)
- High protein (18.8g/100g) keeps you full
- High fiber (25.2g/100g) slows digestion
- Low GI (~25–35) prevents hunger-triggering blood sugar spikes
Is Black Chana Good for Weight Loss?
Yes. Kala chana stabilizes blood sugar, promotes fullness, and supports fat burning, making it ideal for weight loss diets in both roasted and boiled forms.
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. At 84 kcal per 30g handful with 5.6g protein and 7.6g fiber, it's one of the most filling low-calorie snacks available.
Use the Hint Pro subscription to monitor satiety-boosting nutrients like fiber 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 fiber 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?
Yes. Kala chana has a low glycemic index (~25–35), meaning it causes slow rises in blood glucose levels. Its high fiber content also helps improve insulin sensitivity.
Use the Hint app to track net carbs and fiber to keep blood sugar levels stable.
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, fiber, 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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Garmin watches: Purchase any Garmin watch from the Clearcals Store and receive 1 month of Hint Premium (worth ₹1,999) free — including unlimited dietitian consultations, personalised diet and workout plans, and advanced nutrition tracking.
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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.
Roasted chana specifically stands out: at 279 kcal and 18.8g protein per 100g with a glycemic index of ~25–35, a 30g handful (84 kcal, 5.6g protein) is one of the most calorie-efficient, protein-dense, and fiber-rich snacks you can eat. It belongs in every Indian diet regardless of health goals.
Download the Hint app today and take control of your nutrition — one bowl of chana at a time.
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About the Author
Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.
She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health.
At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.
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