Decoding Your Snack: How many calories in 100g of fried gram?

October 30, 2025 •

3 min read

A 100g serving of dry roasted gram typically contains between 350 and 400 calories, offering a nutrient-dense and energy-rich snack. Understanding how many calories in 100g of fried gram? is essential for anyone monitoring their energy intake, as its concentration of nutrients makes it more calorific than boiled alternatives.

Quick Summary

Fried gram is a nutrient-dense snack with a high calorie count per 100g, delivering significant amounts of protein, fiber, and essential minerals like iron and magnesium.

Key Points

Calorie Range: A 100g serving of fried gram typically contains 350-400 kcal, though this can vary with preparation methods.
High in Protein: Fried gram is a great source of plant-based protein, providing around 18-23g per 100g, ideal for muscle health and satiety.
Rich in Fiber: Its high dietary fiber content aids digestion, prevents constipation, and helps control appetite.
Excellent Source of Minerals: This snack is a good source of vital minerals such as iron, magnesium, and potassium, which support various bodily functions.
Supports Weight Management: The combination of protein and fiber promotes fullness, which can help reduce overall calorie intake.
Portion Control is Key: Due to its high caloric and fiber density, consuming fried gram in moderation is important to avoid bloating or unintended weight gain.

The Caloric Breakdown: Understanding Fried Gram's Energy Content

When examining the caloric content of fried gram (also known as roasted chana or Bengal gram), it is important to distinguish between commercially fried products and simple dry-roasted varieties. While the term 'fried' can be misleading, as many products are simply roasted without added oil, the process removes water, concentrating the nutrients and thus the calories. A standard 100g serving of dry roasted gram generally falls within the 350 to 400 kcal range. However, some sources report values as low as 355 kcal or as high as 450 kcal, which can be due to variations in processing, added oil, or flavorings. To get the most accurate information, it is always best to check the specific product's nutritional label.

A Complete Nutritional Profile per 100g

Beyond just the calories, 100g of fried gram is packed with a comprehensive range of macronutrients and minerals. The table below provides a general overview based on common product data, but values can vary.


Nutrient	Approximate Amount per 100g
Energy	350-400 kcal
Protein	18-23 g
Total Carbohydrates	50-63 g
Dietary Fiber	9-15 g
Total Fat	5-15 g
Iron	4-7 mg
Calcium	45-60 mg
Magnesium	120-130 mg
Potassium	800-900 mg

Significant Health Benefits

Despite being a calorie-dense food, fried gram offers numerous health benefits that make it an excellent addition to a balanced diet when consumed in moderation.

High in Plant-Based Protein: With over 18g of protein per 100g, fried gram is an excellent source of plant protein, making it a great option for vegetarians and vegans looking to support muscle repair and growth.
Rich in Dietary Fiber: The high fiber content promotes healthy digestion, prevents constipation, and helps maintain a feeling of fullness, which can be beneficial for weight management.
Supports Blood Sugar Control: Its low glycemic index and high fiber and protein content help stabilize blood sugar levels, making it a suitable snack for individuals managing diabetes.
Source of Essential Minerals: Fried gram provides key minerals like iron, which is crucial for red blood cell production, and magnesium and potassium, which support heart and bone health.

Fried Gram vs. Boiled Gram: A Nutritional Comparison

When considering how to consume chickpeas (chana), the cooking method significantly impacts the nutritional profile. Here’s a side-by-side comparison per 100g portion.


Feature	Fried/Roasted Gram (Chana)	Boiled Gram (Chana)
Calories	350-400 kcal	164-170 kcal
Protein	18-23 g	8-9 g
Fiber	9-15 g	7-8 g
Fat	5-15 g	2-3 g
Preparation	Roasted, potentially with oil	Soaked and cooked in water
Satiety	High (due to high protein/fiber)	Moderate

This comparison highlights that while boiled gram is lower in calories, the concentration of nutrients in fried gram makes it a more energy-dense and satiating option for snacking.

Healthy Ways to Enjoy Fried Gram

Including fried gram in your diet is simple and can be done in many delicious ways.

As a standalone snack: Season with a pinch of salt and spices for a crunchy, satisfying snack. A moderate portion of 30g is often recommended for weight watchers.
In salads: Add a handful to salads for extra protein and texture.
Chaat preparation: Use as a base for a tangy and flavorful chaat by mixing with chopped onions, tomatoes, and spices.
As a topping: Sprinkle on soups or yogurt for an added crunch.
Ground into flour (sattu): Use sattu in beverages or dough for chapatis and parathas for a nutritional boost.

The Importance of Portion Control

While fried gram is nutritious, moderation is key. Its high fiber content, while beneficial, can cause bloating or gas if consumed in large quantities, especially for those not accustomed to a high-fiber diet. Furthermore, its high caloric density means that overeating can contribute to weight gain. A serving size of around 30g is a healthy and balanced portion for a snack.

Conclusion: A Nutritious Snack, in Moderation

Fried gram is an affordable and nutritious snack that can provide a significant energy boost along with a rich supply of protein, fiber, and essential minerals. With a caloric value typically ranging from 350 to 400 kcal per 100g, it is more calorific than its boiled counterpart but offers a more concentrated nutritional profile. By being mindful of portion sizes and choosing less-oily preparations, you can effectively integrate this crunchy legume into your diet to support weight management, blood sugar control, and overall health. It is a testament to the fact that wholesome foods can be both delicious and incredibly beneficial for your well-being.

Frequently Asked Questions

Yes, the terms 'fried gram,' 'roasted gram,' and 'bhuna chana' are often used interchangeably, though 'fried' can sometimes imply cooking with oil, while 'roasted' implies a dry heat method. Nutritional values can vary based on the specific preparation.

Yes, fried gram can be healthy for weight loss when consumed in moderation. Its high protein and fiber content promote a feeling of fullness, which can help reduce overall calorie consumption.

Fried gram has a low glycemic index, which helps regulate blood sugar levels, preventing rapid spikes after consumption. This makes it a suitable snack for managing blood sugar.

A 100g serving of fried gram contains a substantial amount of protein, typically ranging from 18 to 23 grams, depending on the specific product.

Fried gram is an excellent source of dietary fiber, providing approximately 9 to 15 grams per 100g serving, which aids in digestion and satiety.

This depends on your goal. Boiled gram has fewer calories per 100g, while fried gram is more nutrient-dense and satisfying due to its concentrated protein and fiber. For satiety, fried gram can be more effective, but portion control is essential.

Overeating fried gram, especially if you're not used to a high-fiber diet, can cause digestive issues like gas and bloating. Also, due to its caloric density, excess consumption can lead to weight gain.

Yes, with its low glycemic index and high fiber content, fried gram can be a beneficial snack for a diabetic's diet. It is important to stick to recommended portion sizes.

Fried gram is considered beneficial for heart health due to its content of fiber, which helps lower bad cholesterol, and minerals like magnesium and potassium, which help regulate blood pressure.