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Roasted Chana Calories & Protein: Per 100g, 50g, 30g | Bhuna Chana Guide
Written by Asfia Fatima, Chief Dietitian at Clearcals | Updated: July 3, 2026
Roasted chana (bhuna chana) is one of the most nutrient-dense snacks in the Indian diet — but how many calories does it actually have?
Quick answer: 100g of roasted chana has 279 kcal and 18.8g of protein.
A typical handful (~30g) has 84 kcal and 5.6g of protein. A katori (~50g) has 140 kcal and 9.4g of protein.
This guide covers exact calorie and protein values for every common serving size, plus a comparison of black chana, boiled chana, kabuli chana, and gur chana.
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) has just 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.
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.
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 like biscuits (~130–150 kcal per handful) or namkeen (~200 kcal per handful), while delivering significantly 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 Protein Per 100g
100g of roasted chana contains 18.8g of protein — comparable to paneer (18.9g) and significantly higher than boiled dal (~7–9g) or boiled chana (~4.4g).
| 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 |
How Roasted Chana Protein Compares to Other Indian Foods
| Food | Protein per 100g |
|---|---|
| Roasted chana | 18.8g |
| Paneer | ~18.9g |
| Mixed nuts | ~15–20g |
| Egg (boiled) | ~13g |
| Rajma (cooked) | ~8.7g |
| Boiled dal | ~7–9g |
| Boiled chana (kala) | ~4.4g |
Roasted Chana Amino Acid Profile
Like most legumes, roasted chana (kala chana) is high in lysine but relatively low in methionine — the same complementary pattern as dal. This is why chana + rice or chana + roti together form a more complete protein than either alone:
| Essential Amino Acid | Kala Chana (per 100g protein) | Notes |
|---|---|---|
| Lysine | ~7.2g | High — legume strength |
| Leucine | ~7.8g | Good |
| Isoleucine | ~4.4g | Adequate |
| Valine | ~4.6g | Adequate |
| Phenylalanine | ~5.8g | Good |
| Threonine | ~3.5g | Adequate |
| Tryptophan | ~1.0g | Moderate |
| Methionine | ~1.1g | Low — pair with a grain to complete |
Pairing roasted chana with a grain (rice, roti, millet) across the day provides all essential amino acids, making it a nutritionally complete protein combination.
Protein Digestibility
Roasted chana has a PDCAAS (Protein Digestibility Corrected Amino Acid Score) of approximately 0.65–0.75. This is lower than animal proteins (~1.0) but among the higher end for plant proteins. The roasting process reduces some antinutrients present in raw chickpeas, improving digestibility compared to raw or poorly cooked preparations.
For muscle gain, 50g of roasted chana (~9.4g protein) makes an effective pre- or post-workout snack, especially when combined with a source of complementary amino acids.
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 |
Roasted Chana Micronutrients (Per 100g)
Roasted chana is also rich in key micronutrients that support metabolism, immunity, and bone health:
| Micronutrient | Per 100g Roasted Chana | % of Indian RDA (approx.) |
|---|---|---|
| Iron | ~4.3 mg | ~24% |
| Magnesium | ~115 mg | ~29% |
| Phosphorus | ~330 mg | ~47% |
| Potassium | ~875 mg | ~19% |
| Zinc | ~3.4 mg | ~31% |
| Folate (B9) | ~557 mcg | ~139% |
| Thiamine (B1) | ~0.48 mg | ~40% |
| Vitamin B6 | ~0.53 mg | ~41% |
Roasted chana is an exceptionally rich source of folate — a single 50g serving covers roughly 70% of the Indian recommended daily allowance. This makes it particularly valuable during pregnancy and for anyone managing homocysteine levels. Its high iron and zinc content supports immunity, energy metabolism, and thyroid function.
Roasted chana is low in fat and cholesterol-free, making it suitable across a wide range of dietary needs.
Bhuna Chana Calories and Protein
Bhuna chana is simply the Hindi name for roasted chana — both refer to dry-roasted kala (black) chickpeas. The nutrition is 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 and have identical nutritional values.
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 most diabetes-friendly snacks available.
| 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 the digestion and absorption of carbohydrates.
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.
Blood Sugar Control: With a GI of ~25–35, roasted chana is one of the most diabetes-friendly snack options available. Its fiber slows glucose absorption and prevents sharp blood sugar spikes.
Heart Health: Roasted chana is low in fat (5.1g/100g), cholesterol-free, and contains magnesium and B vitamins that support cardiovascular function.
Gut Health: At 25.2g fiber per 100g, roasted chana is exceptionally rich in dietary fiber, supporting healthy digestion and gut microbiome diversity.
Muscle Building: With nearly 19g of protein per 100g, roasted chana is comparable to paneer in protein density. It provides a convenient, affordable protein source 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 in the Indian diet.
Kala Chana (Black Chana) Calories
Kala chana and black chana are the same food — whole black chickpeas. Nutritional values differ between roasted, boiled, and sprouted 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 much more water weight than 100g of roasted chana.
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 excessive calories.
Boiled Chana Benefits
Boiled chana is high in protein, rich in fiber, low glycemic index, and packed with micronutrients (iron, folate, magnesium). It supports weight management, blood sugar control, and digestive health.
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, calorie content rises:
| 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), and bone strength. Like black chana, kabuli chana is also good for weight loss due to its protein and fiber content — but portion control matters, especially in chole preparations where cooking oil significantly increases calorie density.
Gur Chana Calories
Gur chana (roasted chana with jaggery) is a traditional snack combining roasted kala chana with jaggery. Adding jaggery increases the calorie and sugar 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, making gur chana considerably more calorie-dense than plain roasted chana.
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 promote fullness and reduce 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 sustained weight management.
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 just 84 kcal for a standard handful, it's one of the most calorie-efficient high-protein snacks in the Indian diet.
Use the Hint app 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 a liver-friendly food. Its high fiber content supports healthy bile acid metabolism and reduces fat accumulation in the liver.
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 further blunts post-meal glucose spikes, making it one of the most diabetes-friendly legumes available.
Use the Hint app to track net carbs and fiber to keep blood sugar levels stable.
🆕 How the Hint App Helps — Now with Version 2.0
We've just released the biggest update to Hint since launch. Here's how it makes tracking roasted chana and your overall nutrition easier.
Custom Recipes — Track Exactly What You Eat
Roasted chana calories can vary depending on what you add — spices, oil, jaggery. Version 2.0 lets you customise any existing entry in the Hint database or build your own recipe from scratch. If you eat gur chana or a spiced masala variant, you can adjust the ingredients and quantities once and log accurately every time.
Free AI Insights — Personalised to Your Goals
After every meal you log, Hint generates a personalised insight based on your specific health goal — whether that's muscle gain, weight loss, diabetes management, or PCOS. If you're using roasted chana as a protein snack for muscle building, the insight surfaces your protein gap for the day. Free for all users, no subscription required.
Apple Health Sync (iOS)
Hint now connects with Apple Health on iPhone. Workouts and sleep sync automatically — no manual entry needed. Log your roasted chana snack, and your workout from the same session is already there.
300+ Strength Training Workouts — Now Free
The full Hint workout library — 300+ strength training workouts with guided videos — was previously available only on Hint Pro. It's now completely free for all users. If you're eating roasted chana to fuel your strength training, you can track both your nutrition and your workouts in the same app at no cost.
Trend Charts for Nutrition, Sleep & Workouts (Pro & Premium)
See how your protein, calorie, and fiber intake are trending over days and weeks — not just today's log.
Coming to Android this July: Google Health Connect sync, free AI insights, and trend charts.
Hint Pro and Hint Premium Subscriptions
Hint Pro unlocks advanced tracking features, personalized calorie goals, trend charts, 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.
🎁 Free Hint with Every Watch Purchase
Garmin watches: Purchase any Garmin watch from the Clearcals Store and receive 1 month of Hint Premium (worth ₹1,999) free. With Hint version 2.0, if your Garmin watch syncs to Garmin Connect and Garmin Connect is connected to Apple Health, your workouts flow automatically into Hint — no manual logging needed.
Apple Watch: Purchase any Apple Watch from the Clearcals Store and receive a free Hint Pro subscription. With Hint version 2.0, any workout recorded on your Apple Watch syncs automatically into Hint — no manual logging needed.
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.
🔗 Connect with Asfia on LinkedIn
