How many calories are in 300 gm of chole?

December 6, 2025 •

3 min read

Approximately 492 calories are in a 300g serving of plain boiled chickpeas, the main ingredient for chole. However, the total calories in 300 gm of chole can increase significantly depending on the recipe, especially from the use of oil, tomatoes, and other additions during preparation.

Quick Summary

The calorie count for a 300g portion of chole depends heavily on the preparation method, as ingredients like oil and cooking style influence the final total. A basic recipe starts around 492 calories, while richer versions can exceed this amount. This article explores the factors that impact the caloric value.

Key Points

Variable Calories: The calorie count in 300 gm of chole changes significantly based on the preparation method, with restaurant versions often being higher in calories due to more oil.
Base Calorie Count: A 300g serving of plain boiled chickpeas, the foundation of chole, contains approximately 492 calories.
Oil's Impact: Each tablespoon of oil or ghee used during cooking adds about 120 calories, making the total calorie count rise with richer recipes.
Nutrient-Dense Base: Chickpeas themselves are a healthy, fibrous, and protein-rich food, providing sustained energy and supporting digestion.
Healthier Homemade Option: You can significantly lower the calorie count by preparing chole at home, using less oil, and incorporating more vegetables like spinach and tomatoes.
Pairing for a Balanced Meal: To maintain a balanced and healthy meal, consider serving chole with brown rice or whole-wheat roti rather than calorie-dense bhature.

Deconstructing the Calories in a 300 gm Serving of Chole

Determining the exact calorie count for 300 gm of chole is not a simple task, as the value is highly dependent on the recipe used. The term 'chole' refers to a dish based on chickpeas (or 'chana'), but the calorie content can differ substantially between a simple homemade version and a restaurant-style preparation rich with oil and other additions. The following information breaks down the nutritional differences and helps you understand what's in your bowl.

The Foundational Calorie Count: Plain Boiled Chickpeas

The most basic element of chole is the cooked chickpea. Without any added fats or gravies, the chickpeas themselves provide a good baseline for the calorie count. According to nutrition data, 300 grams of cooked, boiled chickpeas without salt contains around 492 calories. This version is the purest form of the dish and is also packed with nutrients such as protein, fiber, and essential minerals.

Impact of Added Ingredients on Chole Calories

The calories in chole skyrocket when you add the oil, spices, and other ingredients that make it a rich, flavorful curry. Here’s how different components can affect the total:

Oil/Ghee: Cooking chole often involves sautéing onions and tomatoes in oil or ghee. Just one tablespoon of oil can add approximately 120 calories. A typical recipe may use two or more tablespoons, adding significant calories. Restaurants often use even larger quantities to achieve a rich texture.
Tomatoes and Onions: While relatively low in calories, these ingredients do contribute to the total. Their caloric value is typically minimal compared to the fats used for cooking.
Spices and Water: The spices and water used for the gravy add negligible calories. The bulk of the additional calories will come from the fat content and any other substantial additives.

Calorie Comparison: Homemade vs. Restaurant-Style Chole

The method of preparation is a major determinant of the final calorie count. A side-by-side comparison reveals the stark difference between versions.


Feature	Homemade (Low-Oil) Chole	Restaurant-Style (High-Oil) Chole
Chickpea Calories (300g)	~492 calories	~492 calories
Added Oil/Ghee	1 tbsp (~120 calories)	3-4 tbsp (~360-480 calories)
Other Ingredients (approx.)	~50 calories	~100 calories (richer ingredients)
Total Estimated Calories	~662 calories	~952+ calories
Healthier Aspect	High in fiber, low in saturated fats	High in saturated fats, higher calorie density
Preparation Method	Minimally processed, fresh ingredients	Often simmered in high fat content, potentially using processed pastes

This table illustrates that while the base ingredient is the same, the addition of fats in restaurant-style preparation can nearly double the calorie count. The calorie breakdown for a typical restaurant-style chole can reach over 900 calories for a 300g portion, whereas a healthier homemade version is significantly lower.

How to Create a Healthier, Lower-Calorie Chole

For those watching their calorie intake, making chole at home provides complete control over the ingredients. Here are some tips for a healthier version:

Reduce the Oil: Use a minimal amount of oil or opt for a non-stick pan to sauté the base ingredients. You can also dry roast your spices to enhance flavor without adding extra fat.
Use a Pressure Cooker: Pressure cooking the chickpeas ensures they are soft and absorb flavors well without needing excessive oil. This also speeds up the cooking process.
Load up on Veggies: Add more vegetables like spinach (palak), onions, and tomatoes to increase volume and fiber without adding many calories.
Add Citrus: A squeeze of fresh lemon juice at the end can brighten the flavors and reduce the need for heavy spices or oil.
Serve with a Healthy Side: Pair your chole with brown rice or whole-wheat roti instead of deep-fried bhature to keep the overall meal balanced.

Conclusion: The Bottom Line on Chole Calories

So, how many calories are in 300 gm of chole? The answer isn't fixed, but it is clear that preparation is everything. For 300g, the calorie range can span from approximately 492 for plain boiled chickpeas to well over 900 for a rich, restaurant-style curry. By opting for a low-oil, homemade recipe, you can enjoy a delicious, nutrient-dense meal that is also kind to your waistline. The primary takeaway is that chickpeas themselves are a healthy, fibrous base, and the caloric impact largely depends on what you add to them. For the most accurate calculation, consider the specific ingredients and preparation methods of your dish.

Optional Outbound Link: For more detailed information on chickpea nutrition and health benefits, including protein and fiber content, see this comprehensive guide from Healthline: 10 Health and Nutrition Benefits of Chickpeas.

Frequently Asked Questions

No, not all chole dishes are high in calories. The calorie content depends heavily on the cooking method and ingredients. While a rich restaurant-style chole can be high in calories, a homemade version using minimal oil can be very healthy and moderate in calories.

The primary factor increasing the calories in chole is the amount of oil or ghee used for frying the spices and creating the gravy. One tablespoon of oil adds approximately 120 calories, so recipes with more fat will have a significantly higher calorie count.

Yes, chole can be a very healthy meal. The chickpeas themselves are an excellent source of plant-based protein and fiber, promoting satiety and digestive health. To keep it healthy, focus on a homemade recipe with less oil and serve with a nutritious side like brown rice or roti.

To reduce the calories in your chole, use less oil when cooking the gravy, or use a non-stick pan to minimize the amount of fat needed. Incorporate more vegetables and serve with a lighter side dish, avoiding deep-fried options like bhature.

Chole bhature is considerably higher in calories than plain chole. A serving of chole bhature, which includes deep-fried bread, can have around 450-500 calories or more, whereas a 300g serving of plain, low-oil chole is typically much less.

According to nutrition data, 300g of plain, cooked, and boiled chickpeas contains approximately 492 calories. This serves as a baseline before accounting for any added oils or gravies.

Yes, canned chickpeas, which are often used for chole, can have a different calorie count and higher sodium content compared to freshly boiled ones. For instance, 300g of canned chickpeas contains around 264 calories, but with added sodium.