A Nutrition Diet Breakdown: How many calories in 50 grams of raw chana?

November 8, 2025 •

4 min read

According to nutritional data, 50 grams of raw chickpeas, or chana, contains approximately 189 calories, a concentrated source of energy. This makes raw chana a nutrient-dense food, though proper preparation is essential to safely unlock its health benefits in any nutrition diet plan.

Quick Summary

This article explores the caloric content of 50 grams of raw chana, detailing its macronutrient profile and explaining why it must be cooked before consumption. It also highlights the numerous health benefits of properly prepared chana.

Key Points

Calorie Count: 50 grams of raw chana contains approximately 189 calories.
Do Not Eat Raw: Raw chana contains toxins and is hard to digest; it must be soaked and cooked before consumption.
Cooked Calorie Difference: The calorie count per gram decreases after cooking because chana absorbs water, increasing its volume.
Rich in Nutrients: Cooked chana is a great source of plant-based protein, fiber, iron, and folate.
Digestive Benefits: The high fiber content promotes healthy digestion and can prevent constipation.
Weight Management: The combination of protein and fiber promotes satiety, which can help manage appetite and aid in weight loss.
Blood Sugar Control: Chana has a low glycemic index and can help regulate blood sugar levels.

The Caloric Density of Raw Chana

Understanding the calorie count in raw chana is the first step toward incorporating this popular legume into a balanced nutrition diet. A 50-gram portion of raw chana contains approximately 189 calories. However, it is crucial to understand that consuming chana in its raw state is not recommended. Raw legumes, including chana, contain toxins and antinutrients that can cause digestive issues and discomfort. The act of soaking and cooking is necessary to break down these substances, making the chana safe for consumption and its nutrients more bioavailable.

Macronutrient Breakdown of 50 Grams of Raw Chana

For a 50-gram portion of raw chana, the caloric breakdown is comprised primarily of carbohydrates and protein.

Carbohydrates: Approximately 31 grams, with a significant portion (6 grams) being dietary fiber.
Protein: About 10 grams, providing a substantial plant-based protein boost.
Fat: Around 3 grams, which is relatively low and includes healthy polyunsaturated fats.

This makes raw chana a nutritionally potent food, though, again, it must be cooked to be digested and enjoyed safely.

The Transformation from Raw to Cooked

When chana is soaked and cooked, its nutritional composition changes, primarily due to water absorption. For instance, 50 grams of raw chana, when cooked, will weigh more but contain fewer calories per gram because the total calories are now spread out over a larger volume. The soaking process also helps reduce cooking time and makes the legume easier on the digestive system. For this reason, nutritional data is often based on the cooked product, which is the form that is actually consumed.

Comparison: Raw, Cooked, and Roasted Chana

Here is a comparison of the key nutritional metrics for 50 grams of chana in different states. Note that the values for cooked and roasted chana are based on standard conversions and may vary slightly depending on the specific preparation method and amount of water absorbed or lost.


Nutritional Aspect	50g Raw Chana (approx.)	50g Cooked Chana (approx.)	50g Roasted Chana (approx.)
Calories (kcal)	189	82	175
Protein (g)	10	4	10
Carbohydrates (g)	31	14	30
Fiber (g)	6	4	5
Fat (g)	3	1	2.5

Health Benefits of a Chana-Rich Diet

Once prepared properly, chana becomes an exceptional source of nutrition that offers a wide array of health benefits. Its potent combination of fiber and protein can support overall wellness and aid in weight management by promoting a feeling of fullness and regulating appetite.

Digestive Health and Fiber Content

Chana is rich in dietary fiber, which supports a healthy digestive system by promoting regular bowel movements and preventing constipation.
The presence of soluble fiber, such as raffinose, feeds beneficial gut bacteria, leading to the production of short-chain fatty acids like butyrate, which reduces inflammation in the gut.

Managing Blood Sugar and Heart Health

The low glycemic index of chana ensures that it doesn't cause a rapid spike in blood sugar levels, making it a great food choice for individuals with diabetes.
The soluble fiber also plays a role in lowering LDL (bad) cholesterol levels, which can reduce the risk of heart disease.

Other Micronutrients

Beyond its macronutrient profile, chana is a fantastic source of various vitamins and minerals, including:

Iron: Essential for producing hemoglobin and preventing anemia.
Folate (Vitamin B9): Crucial for cell growth and metabolism.
Manganese: A trace mineral important for bone health and metabolism.

How to Incorporate Chana into Your Diet

There are countless ways to enjoy cooked chana as a nutritious and versatile ingredient. Here are a few ideas:

Curries and Stews: Add cooked chickpeas to your favorite curries or stews for a protein and fiber boost.
Salads: Toss them into salads with your favorite vegetables and a light vinaigrette for a satisfying meal.
Snacks: Season and roast cooked chana in the oven for a crunchy, healthy snack.
Hummus: Blend cooked chickpeas with tahini, lemon juice, and garlic for a classic and delicious hummus dip.
Soups: Puree cooked chickpeas into a vegetable soup for added creaminess and nutrients.

Conclusion: Cooked is the Way to Go

While 50 grams of raw chana packs a notable 189 calories, the most important takeaway is that it should never be consumed raw due to safety concerns. The process of soaking and cooking is vital, not only for making it edible but also for unlocking its full nutritional potential. From aiding digestion and weight management to supporting heart health and providing essential vitamins and minerals, properly prepared chana is a powerful and versatile food that deserves a place in any healthy diet. By focusing on cooked chana, you can confidently enjoy this powerhouse legume and reap its many benefits.

For more great chickpea recipes and healthy eating tips, check out this guide from the Mayo Clinic Health System.

Frequently Asked Questions

No, it is not safe to eat raw chana or other raw legumes because they contain toxins and antinutrients that can cause stomach upset and are difficult to digest. Chana must be soaked and cooked properly before consumption.

The calorie count per 50 grams of cooked chana is lower because it absorbs a significant amount of water during cooking. This increases the total weight, effectively diluting the original calorie concentration over a larger volume.

Properly prepared chana is an excellent source of protein and fiber, aiding in digestion, promoting satiety for weight management, and helping to regulate blood sugar levels. It also provides essential minerals like iron and folate.

To prepare dried chana, rinse it thoroughly, then soak it in water for 6-8 hours or overnight. After soaking, drain the water, rinse again, and cook by boiling or pressure cooking until tender.

Yes, chana can assist with weight loss. The combination of high protein and fiber content helps you feel full for longer, reducing overall calorie intake throughout the day.

Chana holds its own among legumes. While lentils may have a slight edge in some areas like protein content per 100g cooked, chana provides a similar impressive nutritional profile and offers great versatility in cooking.

Black chana (kala chana) and white chana (kabuli chana) are both types of chickpeas with similar nutritional benefits, though black chana may contain slightly more fiber and antioxidants. The primary differences lie in their color, size, and flavor profile.