How many calories are in 100 g horse gram?
For 100 grams of dry, raw horse gram, the calorie count is around 321 kcal. The total energy value is a combination of its macronutrient content, which is remarkably low in fat and high in complex carbohydrates and protein. However, it's important to note that the calorie and nutrient profile can change based on the preparation method, such as boiling or sprouting.
Raw vs. Cooked: How Preparation Changes Calories
The calorie and nutrient content of horse gram is notably different depending on its state. When horse gram is boiled, it absorbs water, which increases its weight. This dilutes the concentration of calories and other nutrients per 100 grams, as the total energy is spread over a larger mass. For example, 100 grams of boiled horse gram has a significantly lower calorie count, often around 128.4 kcal, as the water content makes up a larger portion of its weight.
- Dry Horse Gram (100g):
- Calories: ~321 kcal
- Protein: ~22 g
- Carbohydrates: ~57 g
- Fat: ~0.5 g
- Boiled Horse Gram (100g):
- Calories: ~128.4 kcal
- Protein: ~8.7 g
- Carbohydrates: ~22.9 g
- Fat: ~0.3 g
A detailed nutritional profile of horse gram
Beyond its calorie content, horse gram offers a rich tapestry of nutrients essential for good health. It is particularly valued for its high protein and mineral content, especially for a plant-based food source.
Macronutrients
In a typical 100g serving of dry horse gram, the nutritional breakdown is as follows:
- Protein: Approximately 22 grams, making it one of the most protein-rich legumes available. This high protein content aids in muscle recovery and provides long-lasting satiety.
- Carbohydrates: It contains roughly 57 grams of carbohydrates, which are a major source of energy. A significant portion of this consists of non-digestible or resistant starch, which has been shown to offer antidiabetic effects.
- Dietary Fiber: With around 5.3 to 16.3 grams of fiber per 100g (depending on the source), horse gram supports healthy digestion, lowers cholesterol, and helps manage blood sugar levels.
- Fat: The fat content is remarkably low, typically less than 1 gram per 100g, with negligible saturated fat.
Micronutrients and antioxidants
Horse gram is not just about macros; it is a powerhouse of vital micronutrients and phytochemicals. Per 100g, it provides substantial amounts of:
- Calcium: A significant 287 mg, contributing to strong bones and teeth.
- Iron: Around 7 mg, which helps combat iron deficiency anemia and boosts hemoglobin levels.
- Phosphorus: Approximately 311 mg, crucial for energy production and bone health.
- Antioxidants: The legume is rich in phenolic acids, flavonoids (such as quercetin), and other compounds that protect the body from oxidative stress and have potent anti-inflammatory properties.
Comparison: Horse gram vs. other popular pulses
To put horse gram's nutritional value into perspective, here is a comparison table against two other commonly consumed legumes based on a 100g dry, uncooked serving.
| Nutrient | Horse Gram | Chickpeas | Lentils |
|---|---|---|---|
| Calories | ~321 kcal | ~364 kcal | ~352 kcal |
| Protein | ~22 g | ~19 g | ~25 g |
| Carbohydrates | ~57 g | ~61 g | ~63 g |
| Fiber | ~5-16 g | ~17 g | ~11 g |
| Fat | ~0.5 g | ~6 g | ~1 g |
| Calcium | ~287 mg | ~105 mg | ~56 mg |
This comparison highlights horse gram's position as a low-fat, high-protein legume, with a particularly impressive calcium content when compared to other popular pulses.
Health benefits of adding horse gram to your diet
Integrating horse gram into your meals can provide a host of health advantages.
Aids in weight management
The high protein and fiber content of horse gram are beneficial for those looking to manage their weight. These nutrients promote a feeling of fullness, which can reduce overall calorie intake. Research has also indicated that the phenols in horse gram may have a 'fat-burning' effect.
Promotes heart health
Consuming horse gram may improve heart health by reducing cholesterol levels. Its high fiber content helps lower bad (LDL) cholesterol, while its antioxidant compounds offer protection against cardiovascular diseases.
Manages blood sugar levels
For individuals with or at risk of type 2 diabetes, horse gram can be a valuable dietary component. Studies suggest that raw horse gram seeds can help reduce blood sugar spikes after a meal by slowing carbohydrate digestion and reducing insulin resistance.
Supports bone strength
As one of the richest vegetarian sources of calcium, horse gram is excellent for maintaining bone density and preventing conditions like osteoporosis, especially in the elderly.
Conclusion
In summary, 100g of dry horse gram contains approximately 321 calories, but this figure is reduced when the pulse is cooked due to water absorption. This legume is a nutritional giant, offering a potent combination of high protein, fiber, and essential minerals like calcium and iron, all with minimal fat. Including horse gram in your diet can support weight management, improve heart health, and manage blood sugar levels. Given its nutritional density, it remains an underutilized superfood with significant potential for enhancing overall health.
Outbound Resource
For a deeper dive into the phytochemical properties and nutraceutical potential of this legume, read the review article on Horse gram from the National Institutes of Health.
