How Many Calories Are in 100 Grams of Chana Masala?

November 23, 2025 •

4 min read

With approximately 109 to 123 calories per 100 grams, chana masala is a flavorful and satisfying dish. However, this figure can vary depending on cooking methods and ingredients. Understanding the nutritional profile of this popular chickpea curry is key for anyone managing their calorie intake or pursuing a healthier lifestyle.

Quick Summary

The calorie content of chana masala per 100 grams ranges significantly based on preparation, with homemade versions typically healthier than high-oil restaurant dishes. This analysis breaks down the factors influencing its nutritional profile, comparing homemade, restaurant, and canned varieties to provide clear nutritional guidance.

Key Points

Variable Calorie Count: 100 grams of chana masala generally contains between 109 and 123 calories, but this can change significantly based on preparation.
Homemade vs. Restaurant: Homemade chana masala is typically lower in calories due to less fat and sodium compared to richer restaurant versions.
Key Calorie Source: The main factor influencing calorie content is the amount of cooking oil or ghee used in the recipe.
Nutrient-Dense Base: The core ingredients of chickpeas, tomatoes, and onions are high in fiber, protein, and nutrients, making it a healthy dish.
Healthier Cooking Methods: Reducing oil, increasing vegetables, and opting for brown rice as a side are effective ways to create a low-calorie meal.
High in Fiber: Chana masala is a great source of dietary fiber from chickpeas, which aids digestion and promotes a feeling of fullness.

Understanding the Calorie Count in Chana Masala

Chana masala, a hearty and flavorful chickpea curry, is a staple in Indian cuisine cherished for its rich, spicy taste and filling nature. For those mindful of their diet, knowing the calorie count is essential. While a general range can be provided, the specific number of calories in 100 grams of chana masala can fluctuate widely depending on how it's prepared. The core ingredients of chickpeas, tomatoes, onions, ginger, garlic, and spices are naturally nutritious. The addition of oil, fat, and other ingredients, however, can drastically alter the final nutritional outcome.

Core Components and Their Impact

The fundamental building blocks of chana masala are surprisingly low in calories and packed with nutrients. Chickpeas themselves are a phenomenal source of plant-based protein, fiber, and various vitamins and minerals. The vegetables used, such as onions, tomatoes, and garlic, add flavor without significantly increasing the calorie count. The real game-changer is the amount and type of fat used during cooking. A homemade chana masala that uses minimal oil and fresh ingredients will have a much lower calorie count than a restaurant-prepared version, which often uses a generous amount of ghee or oil to enhance flavor.

Chickpeas: The base ingredient, rich in fiber and protein, which promotes satiety.
Tomatoes and Onions: These vegetable staples provide bulk and flavor with few calories.
Spices: Garam masala, coriander, turmeric, and others add flavor and potential health benefits with negligible calories.
Cooking Oil/Ghee: The primary source of added calories and fat. Using less or substituting for low-calorie spray can significantly reduce the total calorie count.

Homemade vs. Restaurant vs. Canned Chana Masala

When it comes to calorie counting, context matters. The source of your chana masala can be the biggest determinant of its nutritional value. Here’s a detailed comparison to highlight the differences.


Feature	Homemade Chana Masala	Restaurant-Style Chana Masala	Canned/Packaged Chana Masala
Estimated Calories (per 100g)	100-130 kcal	150-200+ kcal	115-150 kcal
Fat Content	Controlled; can be low	Often high, heavy use of oil/ghee	Varies by brand; can have added oils
Sodium Content	Low; can be adjusted	High; used for flavor	Varies; often high as a preservative
Ingredients	Fresh, whole ingredients	Richer ingredients, more oil	May contain preservatives or stabilizers
Flexibility	High customization for health goals	Less control over ingredients	Limited customization; depends on brand

Making Chana Masala Healthier

For those looking to enjoy chana masala while keeping calories in check, several simple modifications can make a big difference. The key is to control the amount of fat and added sodium.

Reduce the Oil: Sauté your onions and spices in a small amount of oil or use a low-calorie cooking spray. You can also use a water-based cooking method by simmering the ingredients instead of frying.
Increase Vegetables: Add more non-starchy vegetables like bell peppers, spinach, or zucchini to increase volume and nutrients without adding significant calories. This also boosts the fiber content, keeping you fuller for longer.
Choose Your Rice Wisely: The calorie impact of chana masala can increase significantly when paired with sides. Opt for brown rice or cauliflower rice instead of white rice to boost fiber and reduce the glycemic load.
Use Low-Sodium Broth: If your recipe calls for broth, use a low-sodium version to control the overall salt content.
Homemade is Best: Preparing chana masala at home gives you complete control over every ingredient, allowing you to tailor it to your dietary needs and preferences.

Calorie Breakdown and Macronutrients

Beyond just the overall calorie count, understanding the macronutrient breakdown offers a clearer picture of chana masala's nutritional value. A typical 100-gram serving of homemade chana masala is rich in complex carbohydrates and fiber from the chickpeas, with a moderate amount of protein. The fat content will be influenced by the oil used, but the majority of the calories come from carbs and protein. The fiber is particularly beneficial for digestion and controlling blood sugar levels.

Carbohydrates: The chickpeas and vegetables provide complex carbs, which are a sustainable energy source.
Protein: Chickpeas are an excellent plant-based protein source, crucial for muscle repair and satiety.
Fat: Primarily determined by the cooking oil. Healthy fats from a minimal amount of olive or avocado oil are preferable to large quantities of saturated fats from ghee.

Conclusion

The number of calories in 100 grams of chana masala is not a fixed number but a range influenced by its preparation. By making smart ingredient choices and controlling the amount of fat used, you can enjoy a delicious and satisfying meal that aligns with your health and fitness goals. Opting for homemade versions over restaurant or packaged options is the most effective way to manage calorie intake while maximizing nutritional benefits. With its rich blend of fiber, protein, and spices, chana masala can be a healthy and flavorful addition to any diet. For a deeper look into the nutritional benefits of legumes like chickpeas, check out the USDA FoodData Central database.

Frequently Asked Questions

The typical calorie range for 100 grams of chana masala is approximately 109 to 123 calories, based on average homemade recipes and some packaged versions. However, this can vary based on ingredients and oil content.

Homemade versions are typically lower in calories because you can control the amount of oil, cream, and other high-fat ingredients. Restaurant chana masala often uses more oil or ghee to enhance flavor, resulting in a higher calorie count.

Yes, chana masala can be part of a weight loss diet. It is high in fiber and protein from chickpeas, which helps with satiety. Opting for a low-oil, high-vegetable homemade version is the healthiest option.

The primary source of calories in chana masala is the cooking oil or ghee. While chickpeas contribute carbs and protein, the fat added during cooking has the most significant impact on the total calorie count.

Not necessarily. The calorie content of canned chana masala varies by brand. It is often lower in calories than a rich restaurant-style version but may be higher in sodium due to preservatives. Checking the nutrition label is best.

Yes, chana masala is generally considered a healthy dish due to its plant-based, nutrient-rich profile. It is packed with fiber and protein from chickpeas, making it a filling and nutritious meal. The healthiness depends largely on the preparation method.

To reduce the calories, you can use less oil during cooking, use a low-calorie cooking spray, and add more non-starchy vegetables. Serving it with brown rice or cauliflower rice instead of white rice will also help.