When it comes to plant-based protein, black chana (also known as kala chana or black chickpeas) is a staple that many rely on for its nutritional benefits. But how much protein in black chana can you expect? In a standard 100g serving of dry black chana, you’ll find around 20g of protein. This makes it an excellent source of protein, especially for those following vegetarian or vegan diets.
In this guide, we will break down how much protein in black chana is present, compare it in dry and soaked forms, explore its wide-ranging health benefits, and provide easy tips for adding black chana to your daily diet. Let’s discover why black chana deserves a spot in your kitchen and how it can contribute to your overall health.
What is Black Chana? A Nutritional Overview
Black chana, also known as kala chana, is a variety of chickpea that is smaller and darker in color than the more common white chickpea. It is widely consumed in India and other parts of Asia, often used in curries, salads, and snacks. Not only is black chana delicious, but it also provides essential nutrients that make it an incredibly healthy addition to any meal.
If you're wondering, how much protein in black chana is there in a 100g serving, the answer depends on whether it is dry or soaked.
-
In 100g of dry black chana, you get about 20g of protein, making it a rich protein source.
-
In 100g of soaked black chana, the protein content drops slightly to around 15g, but it still remains an excellent source of plant-based protein.
Beyond protein, black chana is packed with other essential nutrients:
- Carbohydrates: 63g (dry), 45g (soaked)
- Dietary Fiber: 12g (dry), 8g (soaked)
- Fats: 6g (dry), 5g (soaked)
-
Calories: 378 (dry), 300 (soaked)
These nutrients make black chana a well-rounded, highly nutritious legume that should be part of any balanced diet.
How Much Protein in Black Chana? (100g Serving)
One of the most important questions for anyone looking to boost their protein intake is, "Exactly how much protein in black chana can I get?" In a 100g serving of dry black chana, you can expect around 20g of protein. This high protein content makes it comparable to other legumes like lentils and kidney beans, but black chana has the added advantage of being versatile and easier to prepare for a variety of dishes.
For those who prefer soaking black chana before cooking, it’s good to know that 100g of soaked black chana provides about 15g of protein. Although soaking reduces the protein content slightly, soaking also enhances digestibility and reduces cooking time, making it a convenient option.
By including black chana in your diet, you can ensure that you're getting a substantial amount of protein from a plant-based source, making it perfect for vegetarians, vegans, and anyone looking to cut down on animal-based protein sources.
Health Benefits of Black Chana
Beyond knowing how much protein in black chana there is, it’s important to understand the numerous health benefits associated with consuming black chana regularly.
1. Weight Management
If you're trying to manage your weight, black chana can be your best friend. It is rich in dietary fiber and protein, both of which help you feel fuller for longer. The high fiber content slows down digestion, curbing your appetite and reducing the temptation to snack on unhealthy foods. With its high protein content, black chana helps regulate hormones related to hunger, making it easier to control your calorie intake.
2. Blood Sugar Regulation
For those managing diabetes or insulin sensitivity, black chana is an excellent food choice. It has a low glycemic index, which means it doesn’t cause sharp spikes in blood sugar levels. Studies have shown that eating black chana can lower post-meal blood sugar spikes by as much as 36%. This makes it an ideal legume for individuals looking to stabilize their blood sugar levels.
3. Heart Health
Black chana is good for your heart due to its high levels of potassium and magnesium. These minerals help in lowering blood pressure, a major risk factor for heart disease. Additionally, the soluble fiber in black chana helps lower bad cholesterol (LDL), which further protects your heart.
4. Cancer Prevention
Another remarkable benefit of black chana is its potential to reduce the risk of certain cancers. Black chana contains a fatty acid called butyrate, which has anti-inflammatory properties that help protect colon cells from damage. Moreover, compounds like saponins, present in black chana, have been shown to inhibit the growth of cancer cells.
How to Incorporate Black Chana Into Your Diet
Adding black chana to your diet is easy and offers a variety of options for both savoury and sweet dishes. Here are some simple and delicious ways to enjoy black chana:
-
Black Chana Salad: Mix boiled black chana with cucumbers, tomatoes, onions, and lemon juice for a refreshing salad packed with protein.
-
Black Chana Curry: Cook black chana with onions, tomatoes, and Indian spices for a flavorful, protein-rich curry.
-
Chana Chaat: For a quick snack, mix boiled black chana with onions, green chilies, tamarind chutney, and spices.
-
Black Chana Stir-fry: Sauté soaked black chana with vegetables like bell peppers and carrots, adding a dash of soy sauce for a tasty stir-fry.
These recipes not only taste great but also help you get the full protein benefits of black chana in every meal.
Conclusion
Black chana is a highly nutritious legume, offering around 20g of protein in every 100g of dry chana. Whether you're soaking, boiling, or adding it to a salad, black chana provides an excellent source of plant-based protein, fiber, and other essential nutrients. Along with its health benefits, including weight management, blood sugar regulation, and heart health, black chana is a versatile and affordable ingredient that deserves a place in your daily meals.
Note: Read our latest blogs to learn about gym supplements and your gym diet.
Best Time to Take Protein Powder | Difference between mass gainer and whey protein | Is Whey Protein Vegetarian | is whey protein vegan | How much whey protein should I take | which whey protein is best in india.
Frequently Asked Questions
Q1. How much protein is in 100g of black chana?
Ans: In 100g of dry black chana, there is about 20g of protein, while in soaked chana, there is around 15g.
Q2. Is black chana a good source of protein for vegetarians?
Ans: Absolutely. Black chana is one of the richest plant-based protein sources, making it an excellent option for vegetarians and vegans.
Q3. Can I eat black chana every day?
Ans: Yes, black chana is safe to eat daily and offers a balanced amount of protein, fiber, and essential minerals.
Q4. Does soaking black chana reduce its protein content?
Ans: Soaking black chana reduces the protein content slightly from 20g to 15g, but it makes the legumes easier to digest and cook.
Q5. How does black chana help in weight loss?
Ans: The high fiber and protein content in black chana helps you feel full longer, reducing your overall calorie intake and helping in weight management.
Q6. Is black chana suitable for people with diabetes?
Ans: Yes, black chana is a low-glycemic food, which helps regulate blood sugar levels and prevent post-meal spikes.
Q7. What is the best way to cook black chana?
Ans: You can boil, soak, or roast black chana depending on the dish. All cooking methods help retain the protein content while making it easier to digest.
Q8. Can black chana improve heart health?
Ans: Yes, its high potassium and magnesium content helps lower blood pressure, and its soluble fiber helps reduce bad cholesterol, both of which benefit heart health.
