Chana, also known as chickpeas or garbanzo beans, is a versatile and nutrient-dense legume widely consumed across the world. Its nutritional profile, particularly the calorie and protein content in a 60g serving, is influenced by how it is processed and prepared. Whether you eat them boiled, roasted, or as a raw flour, the numbers will differ, impacting your overall dietary intake.
The Nutritional Breakdown of 60g of Chana
The nutritional information for chana can vary based on several factors, including the variety (e.g., black or white chickpeas) and the cooking method. A standard 60g serving is a moderate portion that can be easily incorporated into many meals and snacks.
How Preparation Affects Calories and Protein
To understand the full picture of how many calories and protein are in 60g of chana, it's essential to look at the different forms. The addition or removal of water during cooking dramatically changes the weight-to-nutrient ratio.
- Raw Black Chana: When raw, the chickpeas are dehydrated, concentrating the nutrients. A 60g serving of raw black chana contains roughly 200 calories and 12g of protein. This makes it a very calorie- and protein-dense option, but it must be cooked or sprouted before consumption.
- Boiled Black Chana: Boiling increases the water content, which reduces the density of calories and protein per gram. For a 60g serving of boiled black chana, you can expect around 105 calories and 5.2g of protein. This is a popular and easy-to-digest option.
- Roasted Chana (Plain): Roasting removes most of the moisture, similar to the raw form, but the process alters the texture and flavor. A 60g serving of plain roasted chana provides approximately 245 calories and 11g of protein. It serves as a crunchy, protein-rich snack.
- Canned Chickpeas (Drained): Canned chickpeas have been cooked and stored in liquid. Once drained, a 60g portion offers a very different profile, with about 53 calories and 3g of protein. This is the most convenient but least protein-dense option by weight due to the added water and processing.
Comparison Table: 60g Chana by Preparation Method
| Type of Chana | Calories (approx.) | Protein (g) (approx.) | Carbohydrates (g) (approx.) | Fiber (g) (approx.) |
|---|---|---|---|---|
| Raw Black Chana | 200 | 12 | 34 | 10 |
| Boiled Black Chana | 105 | 5.2 | 18 | 6 |
| Roasted Chana (Plain) | 245 | 11 | 30 | 8 |
| Canned Chickpeas (Drained) | 53 | 3 | 8 | 3 |
Health Benefits Beyond Calories and Protein
Beyond their macronutrient composition, chickpeas offer a wealth of other health benefits that make them a valuable addition to a balanced diet.
- Rich in Dietary Fiber: Chana is an excellent source of dietary fiber, which promotes healthy digestion, prevents constipation, and helps you feel full for longer periods. The fiber content varies by preparation, but is consistently high.
- Packed with Vitamins and Minerals: This legume contains vital vitamins such as folate and vitamin B6, along with key minerals like iron, magnesium, phosphorus, and zinc. These micronutrients are essential for energy production, immune function, and bone health.
- Supports Heart Health: The combination of fiber and potassium in chana helps maintain healthy blood pressure and cholesterol levels, reducing the risk of heart disease.
- Aids in Blood Sugar Regulation: As a low glycemic index (GI) food, chana helps regulate blood sugar levels, making it a good choice for individuals with diabetes or those looking to manage insulin resistance.
How to Incorporate 60g of Chana into Your Diet
Incorporating chana into your meals can be both delicious and nutritious. Here are some simple ways to add a 60g portion to your daily diet:
- Salads: Add boiled or canned chana to a salad for a boost of protein and fiber. Toss with your favorite veggies and a light dressing.
- Snacks: Enjoy a handful of plain roasted chana as a satisfying, crunchy snack. For extra flavor, sprinkle with your favorite spices.
- Curries and Stews: A traditional way to eat chana is in a chana masala or another savory curry. Using boiled chana works best for these dishes.
- Hummus: Blend canned or boiled chana with tahini, olive oil, and lemon juice to create a creamy hummus. Serve with vegetable sticks or whole-grain crackers.
- Soups: Puree boiled chana into soups for a thicker, more satiating texture, or add whole chickpeas for a heartier soup.
- Chana Chaat: Create a simple and flavorful snack by mixing boiled chana with chopped onions, tomatoes, green chilies, and a squeeze of lemon juice.
- Sprouts: Soaking and sprouting chana increases its digestibility and nutrient bioavailability. Sprouted chana can be used in salads or stir-fries.
The Bottom Line
When considering how many calories and protein are in 60g of chana, the answer depends entirely on the preparation method. Roasted chana offers the highest calorie and protein count per 60g, while boiled and canned options are less dense. Regardless of how you prepare it, chana is a powerhouse of nutrition, rich in fiber, vitamins, and minerals that support overall health, weight management, and blood sugar control. Understanding these variations allows you to make informed choices that best fit your dietary needs and health objectives. For more detailed information on chickpea nutrition, you can consult sources like Verywell Fit's comprehensive chickpea guide.
Conclusion
A 60g serving of chana offers a flexible and nutritious addition to any diet, with calorie and protein content varying significantly based on preparation. Roasted chana, for instance, provides higher values per 60g compared to its boiled or canned counterparts. This versatile legume is not only a great source of plant-based protein but also boasts high fiber content and a rich array of essential vitamins and minerals, supporting everything from digestive health to blood sugar regulation. Whether you prefer it boiled in a curry, roasted as a snack, or blended into a dip, incorporating chana can be a simple and effective way to enhance your nutrient intake.
