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Wash and pressure cook
Soak the chickpeas for 8 hours. Pressure cook the chickpeas along with a little salt, turmeric for about 25 to 30 minutes and keep aside.
Chole chaat
Chole chaat has 149.3 calories per serving (1 Small Cup) — that's 148.8 calories per 100g. It provides 6.3g protein, 24.9g carbs, and 2.7g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss, heart health. The 4.5g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Chole chaat in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories149.3 kcal
- Carbs24.9 g (99.4 kcal)
- Protein6.3 g (25.3 kcal)
- Fats2.7 g (24.6 kcal)
Nutrition Label
Chole chaat
- Serving Size1 Small Cup (100 g)
- Calories149.3 kcal
- Carbs24.9 g
- Fiber4.5 g
- Sugar5.0 g
- Protein6.3 g
- Fat2.7 g
- Saturated fat0.5 g
- Mono unsaturated fat0.7 g
- Poly unsaturated fat1.1 g
- Cholesterol0.7 mg
- Sodium297.7 mg
Nutrition per 100g
- Calories148.8 kcal
- Carbs24.8 g
- Fiber4.5 g
- Sugar5.0 g
- Protein6.3 g
- Fat2.7 g
- Cholesterol0.7 mg
- Sodium296.6 mg
1 serving = 100.4g
Cooking time: 20 minutes
Serves: 4 persons
Ingredients
Potato
100 Grams
Tomatoes raw
50 Grams
Cucumber, green, short
50 Grams
Lemon juice
1 Table Spoon
Coriander leaves
20 Grams
Onion small
50 Grams
Turmeric powder
2.5 Grams
Salt
0.5 Tea Spoon
Black pepper powder
0.5 Tea Spoon
Amchur powder
1 Tea Spoon
chat masala
1 Tea Spoon
Chickpeas
100 Grams
Instructions
1
2
Boil and mix the potatoes with vegetables
Boil the potatoes in the pressure cooker and cook until soft. Once done, peel and chop the potatoes. Allow it to cool completely.In a salad mixing bowl, add boiled and cooled chickpeas. Make sure that the chickpeas are drained and no additional water is present. Add chopped onion, tomato, boiled potatoes, and cucumber to it.
3
Mix the spices
To this mashed mix add chopped green chilies, coriander leaves, black pepper powder, chat masala, dry mango powder, lemon juice ,toss well.
4
Serve
Serve it as a snack garnished with chopped coriander leaves and chopped onions.
Glycemic Index
62 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Chole chaat | Black chana chaat | Kala chana chaat | Kalo Chola Chat |
|---|---|---|---|---|
| Calories | 149.3 kcal | 123.2 kcal | 80.2 kcal | 123.2 kcal |
| Carbs | 24.9 g | 19.9 g | 12.8 g | 19.9 g |
| Protein | 6.3 g | 8.8 g | 6 g | 8.8 g |
| Fat | 2.7 g | 0.9 g | 0.5 g | 0.9 g |
| Fiber | 4.5 g | 8.9 g | 5.8 g | 8.9 g |
| Sugar | 5 g | 2.1 g | 0.8 g | 2.1 g |
| Sodium | 297.7 mg | 154.5 mg | 59.6 mg | 154.5 mg |
| Cholesterol | 0.7 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Black chana chaat Kala chana chaat Kalo Chola Chat Kalya Chanyachi Chat Karimburuthikkal Chaat Karuppu Kondai Kadalai Salad Peanut Chaat With Spiced Yogurt Recipe Moong spring onion tomato salad Moong sprouts salad Muga sprauta salad Passi Parippu Spring Onion Thakkaali Salad Passi Parippu Sprouts Salad Pesara Pappu Sprouts Salad
Health Goals Suitability
Weight Loss
At just 149.3 kcal per serving, this is an excellent choice for weight management. The 4.5g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 62). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (6.3g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (0.7mg) and low saturated fat (0.5g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~100.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~100.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100.4g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Chole chaat stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (298.7-448 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Chole chaat contains 149.3 kcal (6.3g protein, 24.9g carbs, 2.7g fat). That's 148.8 kcal per 100g. You can track exact portions in the Hint app.
At just 149.3 kcal per serving, this is an excellent choice for weight management. The 4.5g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 62). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Chole chaat has 6.3g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Chole chaat is light enough for dinner at 149.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Chole chaat is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
