A definitive calorie count for 20 chana is challenging because the size and weight of individual legumes can vary significantly, especially across different preparations like boiled and roasted. The most accurate method is to measure by weight. Nutrition databases often provide data for standard serving sizes, such as 20 grams. Based on available data, 20 grams of cooked, dried chickpeas contain around 47 calories, while 20 grams of roasted chana contain approximately 57 calories. For a rough estimate, you can assume 20 chana are close to 20 grams, but this is not an exact measure.
How Preparation Affects Calorie Density
The way chana is prepared dramatically influences its final nutritional profile and calorie density by weight. This is primarily due to changes in water content.
Boiled Chana
When chana is soaked and boiled, it absorbs water, causing it to swell and increase in weight. As a result, the calories per gram are lower compared to dry chana. For example, 100 grams of boiled chana provides about 141 kcal. This is because the overall mass has increased with water, which has no calories. Boiled chana is excellent for adding to salads, curries, and stews, providing a soft texture and a great source of fiber and protein.
Roasted Chana
In contrast, roasting chana involves removing moisture, concentrating the nutrients and calories. This is why 20 grams of roasted chana have a higher calorie count than the same weight of boiled chana. Roasted chana is known for its crunchy texture and is a popular, nutrient-dense snack. Because the water has been cooked off, it feels lighter but packs more calories and protein into a smaller, denser portion.
Raw Chana
While some people consume raw, soaked chana, it's generally not recommended to eat them completely raw and uncooked, as they contain indigestible sugars that can cause digestive issues. However, when comparing dry ingredients, black chana (kala chana) provides about 378 calories per 100g when dry, which reduces significantly when boiled.
Boiled vs. Roasted Chana: A Nutritional Comparison
To better understand the differences, here is a comparison of boiled and roasted chana based on a 100-gram serving, with an estimation for a 20-gram portion. This illustrates how preparation affects overall nutritional density.
| Nutrient | Boiled Chana (per 100g) | Roasted Chana (per 100g) | Estimated for 20g Boiled | Estimated for 20g Roasted |
|---|---|---|---|---|
| Calories | 141 kcal | 380 kcal | ~28 kcal | ~76 kcal |
| Protein | 9 g | 20 g | ~1.8 g | ~4 g |
| Fat | 1 g | 6.5 g | ~0.2 g | ~1.3 g |
| Fibre | 7.6 g | 17 g | ~1.5 g | ~3.4 g |
| Carbohydrates | 24 g | 63 g | ~4.8 g | ~12.6 g |
Note: The 20g estimates are approximate, based on the per 100g figures, and serve as a reference point to show the difference in density.
Beyond Calories: The Health Benefits of Chana
Chana, or chickpeas, offer a wide array of health benefits that make them a valuable addition to any diet. The calorie count is only one part of the story; their rich nutritional profile is what truly stands out. Some of the notable benefits include:
- High in Fiber: Chana is an excellent source of dietary fiber, which is crucial for promoting good digestion and maintaining regular bowel movements. The fiber helps to keep you feeling full for longer, which can aid in weight management.
- Rich in Plant-Based Protein: With a significant protein content, chana is an ideal food for vegetarians, vegans, and anyone looking to increase their plant-based protein intake. Protein is vital for muscle repair, building, and overall body function.
- Supports Blood Sugar Control: The high fiber and protein content of chana contribute to a low glycemic index, which helps regulate blood sugar levels by slowing down the absorption of carbohydrates. This makes it a great choice for individuals with diabetes or those looking to prevent blood sugar spikes.
- Promotes Heart Health: Chana contains minerals like magnesium and potassium, which help in preventing high blood pressure, a major risk factor for heart disease. The soluble fiber also helps lower LDL (bad) cholesterol and triglycerides.
- Packed with Vitamins and Minerals: Chana is a good source of several essential micronutrients, including iron, folate, magnesium, and zinc. Iron is particularly important for preventing iron-deficiency anemia, and chana's iron content makes it beneficial for individuals who do not consume meat.
- Aids Brain Function: Nutrients like choline, magnesium, and zinc found in chana play a role in supporting brain health and function.
For more information on the benefits of a healthy diet, you can refer to the Healthy diet fact sheet from the World Health Organization.
Tips for Including Chana in a Healthy Diet
Chana is incredibly versatile and can be incorporated into your meals in many delicious ways:
- Roasted Chana Snack: Season roasted chana with spices like cumin, paprika, and chili powder for a crunchy, healthy snack. This is a great alternative to less nutritious options like chips.
- Chana Salad: Add boiled chana to your salads to increase the protein and fiber content. Combine with cucumbers, tomatoes, onions, and a lemon dressing for a refreshing meal.
- Hummus: Make your own hummus by blending boiled chana with tahini, lemon juice, garlic, and a drizzle of olive oil. Serve with vegetable sticks or whole-wheat pita bread.
- Curries and Soups: Boiled chana is a staple ingredient in many curries (like chana masala) and can be added to soups for extra bulk and nutritional value.
- Sprouted Chana: Sprouting chana can enhance its nutritional profile. Enjoy sprouted chana with some chopped onions, tomatoes, and cilantro for a nutrient-packed snack.
Conclusion
While the question "how many calories are in 20 chana?" has a simple answer, it's important to recognize that the true value lies in the context of how the chana is prepared. For a quick approximation, you can expect 20 individual chana to fall in a low-calorie range, with roasted versions being slightly more calorically dense than boiled ones. Ultimately, focusing on the impressive nutritional benefits—including high fiber and protein—is more beneficial for your overall health than fixating on a precise calorie count for a small number of legumes. Whether you prefer them boiled, roasted, or in a salad, chana offers a healthy, versatile, and filling food source that can support your wellness goals.
