Caloric Content of 300g Black Chana
The number of calories in 300 grams of black chana (also known as kala chana) differs based on whether it is prepared dry or cooked. Soaking and boiling increases the weight through water absorption, which decreases the caloric density per gram.
- 300g of Dry Black Chana: A 100-gram serving of dry black chana contains roughly 378 calories. Therefore, 300 grams of dry black chana would have approximately 1134 calories.
- 300g of Boiled Black Chana: 100 grams of boiled black chana has about 164 calories. Thus, 300 grams of boiled black chana would have around 492 calories.
This difference highlights the importance of specifying the chana's state when discussing its nutritional value. The cooked form is more relevant for those tracking their meals.
Nutrient Composition
Black chana is nutrient-rich and beneficial for a healthy diet. A 100-gram serving of cooked black chana offers a balanced mix of macronutrients and essential minerals.
Nutrients per 100 Grams of Cooked Black Chana
- Protein: Approximately 8.9 grams
- Fiber: Around 7.6 grams
- Carbohydrates: About 27.2 grams
- Fat: Roughly 2.6 grams
- Iron: Approximately 2.6 milligrams
- Potassium: About 291 milligrams
The high fiber and protein content makes black chana excellent for satiety, supporting weight management. The complex carbohydrates provide lasting energy, while the minerals support body functions.
Integrating Black Chana into Your Diet
Integrating black chana into meals offers several health benefits, such as better digestion, stabilized blood sugar, and cardiovascular support. It is versatile for various culinary uses.
Ways to Maximize Nutrition and Flavor
- Soaking: Soak dry black chana for 8-10 hours or overnight to reduce cooking time and improve digestibility by reducing phytic acid.
- Cooking Methods: Cook the soaked chana in a pressure cooker to speed up the process while retaining nutrients. Stovetop boiling is also an option, although it takes longer.
- Sprouting: Sprout black chana for an extra nutritional boost to increase the vitamin and enzyme content. This is a great addition to salads or chaat.
- Pairing for Absorption: Pair black chana with a source of Vitamin C to enhance iron absorption, such as lemon juice.
Comparison Table: Dry vs. Cooked Black Chana (Per 100g)
| Nutrient | Dry Black Chana | Cooked Black Chana |
|---|---|---|
| Calories | ~378 kcal | ~164 kcal |
| Protein | ~20 g | ~8.9 g |
| Carbohydrates | ~63 g | ~27.2 g |
| Fiber | ~12 g | ~7.6 g |
| Fat | ~6 g | ~2.6 g |
Health Advantages of Black Chana
Regular consumption of black chana has been linked to positive health outcomes.
- Weight Management: The high fiber and protein content help reduce calorie intake and control weight.
- Digestive Health: Fiber promotes regular bowel movements and prevents constipation. It contributes to the production of butyrate, which supports gastrointestinal health.
- Blood Sugar Regulation: Black chana helps manage blood sugar levels by slowing down the absorption of carbohydrates.
- Heart Health: Its soluble fiber helps lower bad cholesterol (LDL), while magnesium and potassium aid in regulating blood pressure, reducing the risk of heart disease.
- Improved Brain Function: Black chana is a source of choline, a key nutrient for chemical messengers that enhance brain function.
Conclusion
While 300 grams of dry black chana has over 1100 calories, the same amount of cooked chana has 492 calories because of water absorption. This distinction is crucial for those monitoring their calorie intake. As a low-fat, high-fiber, and high-protein legume, black chana provides significant health benefits. Incorporating this versatile ingredient into a balanced diet is a nutritious choice. PubMed review on chickpea nutrition.
