A Closer Look at Boiled Black Chana Nutrition
Black chana, or kala chana, is a dark, small-sized variety of chickpea widely consumed across South Asia. Boiling is a common preparation method that softens the legume and makes it easier to digest. The nutritional value is what makes it a staple in so many healthy diets. Beyond just the calories, a 1-cup serving (approximately 164 grams) is rich in a variety of other important macronutrients and micronutrients that contribute to overall health and wellness.
Calorie Breakdown and Macronutrients
While the exact calorie count can vary slightly depending on the source and preparation, the consensus points to around 269 calories for a standard cup of boiled black chana. The composition of these calories is what is most impressive for those focused on a healthy diet.
Here is a breakdown of the macronutrients found in one cup of boiled black chana:
- Protein: Approximately 15 grams, which is vital for muscle growth and repair.
- Carbohydrates: Around 45 grams, providing a source of energy for the body.
- Dietary Fiber: A generous 12.5 grams, which aids in digestion and promotes satiety.
- Fat: A low 4 grams, with minimal saturated fat.
This makes boiled black chana a fantastic option for a high-fiber, high-protein addition to any meal, whether it's a salad, curry, or simple side dish.
Health Benefits of Incorporating Black Chana
Beyond its low-calorie profile and impressive macronutrient content, black chana offers several health benefits that make it a valuable part of a balanced diet.
- Supports Weight Management: The high fiber and protein content contribute to a feeling of fullness, which can help curb appetite and reduce overall calorie intake.
- Aids Digestive Health: The significant amount of dietary fiber promotes regular bowel movements and prevents constipation.
- Manages Blood Sugar: Black chana has a low glycemic index, which helps in the slow and steady release of sugar into the bloodstream, making it suitable for managing blood sugar levels.
- Boosts Heart Health: The combination of fiber, potassium, and magnesium helps regulate blood pressure and lower bad cholesterol levels, reducing the risk of heart disease.
- Fights Anemia: As a great source of iron, black chana is particularly beneficial for women and others at risk of iron-deficiency anemia.
How Boiled Black Chana Compares to Other Legumes
It's useful to compare black chana to other common legumes to appreciate its nutritional profile. Here is a comparison based on a standard cooked 1-cup serving.
| Feature | Boiled Black Chana | Boiled White Chickpeas | Boiled Lentils (Brown) |
|---|---|---|---|
| Approx. Calories | 269 kcal | 269 kcal | 230 kcal (est.) |
| Protein | 15g | 15g | 18g (est.) |
| Fiber | 12.5g | 12.5g | 15.6g (est.) |
| Glycemic Index | Lower | Higher | Lower (est.) |
| Key Minerals | Iron, Magnesium | Iron, Magnesium | Folate, Iron, Manganese (est.) |
As the table shows, boiled black chana holds its own as a nutrient-dense food. It has a comparable calorie count to white chickpeas but with certain benefits like a lower glycemic index and potentially higher antioxidant content due to its darker color.
Easy Ways to Include Boiled Black Chana in Your Diet
Incorporating this nutritious legume into your meals is simple and delicious. Here are a few ideas:
- Salads: Add boiled black chana to any salad for a protein and fiber boost, along with chopped onions, tomatoes, and a squeeze of lemon.
- Curries: Create a traditional kala chana curry by boiling the chana and adding it to a spiced gravy base with onions, ginger, and garlic.
- Snacks: Enjoy it as a light snack by boiling and seasoning with a pinch of salt, pepper, and chaat masala.
- Soups and Stews: Add boiled black chana to vegetable soups and hearty stews for added texture and nutritional value.
Conclusion: A Nutritious and Versatile Choice
When considering how many calories are in 1 cup of boiled black chana, the answer is approximately 269. However, this simple number only tells a part of the story. The true value of this legume lies in its rich nutritional profile, including high amounts of protein and fiber that aid in weight management, digestive health, and blood sugar control. Its versatility in cooking, from curries to salads, makes it an easy and delicious way to boost your nutrient intake and support a healthy lifestyle. Choosing boiled black chana is a smart and flavorful decision for anyone looking to eat well.
For more detailed nutritional data on various foods, including legumes like black chana, visit reliable sources. For example, a resource like Healthline provides comprehensive guides on the health benefits of black chana.
