How many calories are in 1 cup of Chole? A Detailed Nutritional Breakdown

November 30, 2025 •

3 min read

A standard 1-cup serving of plain, cooked chickpeas, the main ingredient in chole, contains approximately 269 calories. However, the calorie count for a prepared cup of chole varies significantly, depending on the amount of cooking oil, type of sauce, and other ingredients used. This guide breaks down the typical calorie range and offers tips for a healthier version of this popular Indian dish.

Quick Summary

The calories for 1 cup of chole fluctuate based on recipe ingredients, especially the amount of oil, fat, and added sauce. We explore the average calorie count for different preparations and provide healthy alternatives.

Key Points

Calorie Variation: A 1-cup serving of chole can range from approximately 220 to over 400 calories, depending on the preparation method and ingredients.
Base Chickpea Calories: The fundamental ingredient, 1 cup of plain cooked chickpeas, contains about 269 calories.
Oil Is Key: The amount of cooking oil or ghee is the most significant factor affecting the final calorie total of your chole dish.
Healthier Alternative: To reduce calories, use less oil, incorporate more vegetables, and serve with whole-wheat grains instead of fried breads.
Nutrient-Dense Dish: Regardless of preparation, chole remains a great source of plant-based protein, dietary fiber, and various essential vitamins and minerals.
Choose Smart Sides: Pairing chole with accompaniments like brown rice or roti can keep your meal nutritious and lower in calories compared to options like bhature.

The Core Calorie Count: Plain Cooked Chickpeas

Before diving into the full chole dish, it is essential to understand the base ingredient: chickpeas. According to nutritional data, one cup of cooked chickpeas contains around 269 calories. This serving provides a wealth of nutrients, including approximately 14.5 grams of protein, 12.5 grams of dietary fiber, and a modest 4.25 grams of fat. The high fiber and protein content is what makes chickpeas such a satiating and healthy food choice.

Factors That Increase Calories in Chole

While the base ingredient is healthy, the preparation method for chole is what dictates the final calorie count. Most recipes involve sautéing spices and onions in oil, and a richer gravy is often made with additional fats. These additions can quickly escalate the calories per cup.

Oil and Ghee

This is the most significant variable. A single tablespoon of oil can add over 100 calories. A restaurant-style or traditional Punjabi chole recipe, which often calls for a generous amount of oil or ghee, can push the calorie count far beyond the base number. A cup of restaurant-style chana masala, for example, is listed at 281-283 calories, primarily due to the added fat.

Gravy and Cream

Some recipes incorporate a thick, rich tomato-based gravy that can also contain added fat or even cream to achieve a smoother texture and richer flavor. These additions increase the overall calorie density of the dish.

Accompaniments

The calorie count for a meal is also affected by what chole is served with. Pairing it with deep-fried bhature, as is traditionally done in many parts of India, results in a very high-calorie meal due to the oil absorbed by the fried bread. A healthier alternative would be to serve chole with whole-wheat roti or brown rice.

Comparison of Chole Variations

To illustrate the impact of different cooking methods, here is a comparison of the approximate nutritional values per 1-cup serving for various chole preparations. Note that these are estimates, as ingredient measurements can vary greatly between recipes.


Chole Preparation	Approximate Calories	Approximate Protein	Approximate Fiber
Plain Cooked Chickpeas	269 kcal	14.5 g	12.5 g
Healthy Low-Oil Chole	223 kcal	7.2 g	11.7 g
Typical Chana Masala	281 kcal	7.7 g	7.6 g
Rich Restaurant Chole	410 kcal	18 g	14 g

Tips for Making a Healthier Chole

Creating a lighter, healthier chole is entirely possible without sacrificing flavor. A few simple adjustments can significantly lower the calorie count while retaining all the nutritional benefits of the chickpeas.

Reduce the Oil: Cut the amount of oil or ghee used for sautéing. Sautéing can be done in a non-stick pan with a small amount of oil, or you can even use a water-based or oil-free method.
Load Up on Vegetables: Adding extra vegetables like onions, tomatoes, and spinach can bulk up the dish and add nutrients and fiber without adding many calories.
Flavor with Spices: Rely on a mix of spices rather than excess oil for flavor. A homemade chana masala powder, along with fresh ginger, garlic, and chilies, can provide incredible depth of flavor.
Thicken with Chickpeas: Instead of using cream or excess oil for a thick texture, mash some of the cooked chickpeas with a fork. This naturally thickens the gravy and adds to the creamy consistency.
Smart Sides: Pair your chole with a bowl of brown rice, a simple whole-wheat roti, or a large salad instead of deep-fried bread.

Conclusion: The Final Word on Chole Calories

So, how many calories are in 1 cup of chole? The answer is not a single number but a range that depends on the preparation. While the base ingredient—chickpeas—is a nutritious, moderate-calorie legume, the addition of oil and fat-heavy gravies increases the final count. A conscious approach to cooking, such as reducing oil and using healthier accompaniments, allows you to enjoy a flavorful, healthy, and satisfying meal. By being mindful of your ingredients, you can control the calories and still reap the benefits of this fiber and protein-rich dish.

For more detailed information on chickpea nutrition, you can visit Medical News Today.

Frequently Asked Questions

Adding oil or ghee significantly increases the calorie count. A single tablespoon of oil adds approximately 120 calories, so recipes with more fat will be substantially higher in calories per serving.

The fat content of chole depends entirely on the recipe. A homemade version with minimal oil can be low in fat, but traditional or restaurant-style preparations often use more oil, resulting in a higher fat content.

Yes, chole can be part of a weight-loss diet if prepared with minimal oil and served with healthy accompaniments like brown rice or whole-wheat roti. Its high fiber and protein content help you feel full and satisfied for longer.

Both canned and dried chickpeas are highly nutritious. Canned chickpeas may contain higher sodium levels, but the base calorie count is similar. Making chole from scratch using dried chickpeas gives you more control over the sodium and overall ingredients.

Chole is rich in plant-based protein and dietary fiber, which are essential for muscle repair, healthy digestion, and blood sugar control. It also contains important minerals like iron, magnesium, and potassium.

To reduce calories, limit the amount of cooking oil, or try an oil-free method using water or vegetable broth. You can also thicken the gravy by mashing some of the chickpeas rather than adding cream or extra fat.

Chole bhature is a much higher-calorie meal. The deep-fried bhatura adds a large amount of unhealthy calories from oil absorption, making the overall dish far less healthy than chole served with other grains.

Using different spices like cumin, turmeric, and coriander does not add significant calories. In fact, relying on a flavorful spice blend is an excellent strategy to add taste without increasing the fat and calorie content.