How many calories are in 50g of Chole?

December 7, 2025 •

3 min read

According to nutrition data, 50 grams of raw chickpeas contains approximately 189 calories, but the final calorie count for Chole depends heavily on the cooking method and added ingredients. Understanding how cooking and recipe variations affect the nutritional value is key for accurate calorie tracking. This article breaks down how many calories are in 50g of Chole based on different preparations.

Quick Summary

The calorie count for 50g of Chole varies significantly based on preparation. Raw chickpeas contain about 189 calories, while boiled and spiced versions will have different values. The final dish's calorie content is determined by added oil, spices, and other ingredients, rather than just the chickpeas alone. The nutritional profile also offers fiber and protein benefits.

Key Points

Raw Chickpeas (50g): Approximately 189 calories, high in protein and fiber before cooking.
Boiled Chickpeas (50g): About 82 calories, due to water absorption which dilutes the calorie density.
Roasted Chana (50g): Roughly 175 calories, as the moisture is removed, concentrating the nutrients.
Chana Masala : Calorie count varies widely, with oil and other gravy ingredients significantly increasing the total.
Nutritional Value: Chole provides excellent fiber, protein, and essential vitamins and minerals, benefiting digestion and heart health.
Preparation Matters: The cooking method and added ingredients are the most important factors influencing the final calorie total.

Calorie Breakdown of 50g of Chole by Preparation

When asking "How many calories are in 50g of Chole?", it's crucial to specify the preparation. The raw ingredient, cooked plain chickpeas, and a finished Chana Masala dish all have vastly different nutritional profiles due to added fats and other components. A baseline understanding starts with the raw legume, the garbanzo bean, which is the foundation of the dish.

The Nutritional Profile of Raw Chickpeas

Fifty grams of raw, dry chickpeas contains roughly 189 calories. This represents the base caloric value before any water is absorbed or ingredients are added. The breakdown of these calories reveals the inherent health benefits of the legume, with a good balance of macronutrients. A 50g portion provides about 10g of protein, 31g of carbohydrates, and 3g of fat. The raw form also offers a significant amount of dietary fiber, iron, and folate, making it a highly nutritious option.

The Calorie Count of Boiled Chickpeas

Boiling chickpeas dramatically alters their weight and calorie density. When 50g of dry chickpeas are boiled, they absorb a considerable amount of water, which increases their weight while their calorie content remains the same. However, if you are measuring 50g of cooked or boiled chickpeas, the calorie count is significantly lower. For example, 50g of boiled chickpeas contains approximately 82 calories. This is because the weight includes the absorbed water, diluting the energy density. This is a vital distinction for those tracking calories, as the raw vs. cooked weight can cause significant tracking errors.

Calorie Content in Roasted and Spiced Chole

For a quick, crunchy snack, chole can be roasted. A 50g serving of roasted chana (chickpeas) contains around 175 calories, with slightly higher protein and carb counts than boiled chana. This is because the roasting process removes water, concentrating the nutrients and calories. Spicing typically does not add many calories unless oil is used in the roasting process.

The Calorie Impact of Chana Masala

Chana Masala is a rich, flavorful Indian curry where the calorie count comes not just from the chickpeas but also from the oil, onions, tomatoes, and other ingredients in the gravy. The calories in 50g of chickpeas become a small part of the total dish. For instance, a single serving of a restaurant-style chana masala can contain over 200 calories, with fat and carb content varying based on the recipe. For a homemade version, controlling the amount of oil can significantly reduce the calorie count. Tarla Dalal's chole recipe provides an excellent example of a detailed nutritional breakdown for a larger serving, emphasizing how preparation impacts the final figures.

Comparison Table: 50g Chole Calorie Variations


Chole Preparation	Approximate Calories per 50g	Key Calorie Sources
Raw Chickpeas	189 kcal	Naturally occurring carbohydrates, proteins, and fats.
Boiled Chickpeas	82 kcal	Diluted energy density due to water absorption.
Roasted Chana	175 kcal	Concentrated chickpeas; possible added oil.
Chana Masala (Restaurant)	Varies, can be over 200 kcal for a serving	Oil, onion, tomato gravy, and spices add significant calories.
Canned Chickpeas	44 kcal	Lower calorie density due to liquid; often higher sodium.

Health Benefits Beyond the Calorie Count

Beyond calories, chole offers substantial health benefits regardless of the preparation method. These benefits include:

High in Fiber: The high fiber content in chickpeas promotes digestive health, aids in weight management by increasing feelings of fullness, and helps regulate blood sugar levels.
Rich in Protein: As an excellent source of plant-based protein, chole is a valuable addition to vegetarian and vegan diets, contributing to muscle repair and growth.
Vitamins and Minerals: Chickpeas are packed with essential nutrients like folate, iron, magnesium, and potassium, which are vital for overall bodily functions.
Heart Health: The fiber and minerals in chickpeas have been shown to help lower bad cholesterol and blood pressure, supporting heart health.

Conclusion

In summary, the number of calories in 50g of Chole is not a single, fixed number but rather varies based on how it's prepared. While 50g of raw chickpeas contains approximately 189 calories, the figure drops to around 82 calories for 50g of boiled chickpeas and can climb significantly higher for a rich, saucy Chana Masala. For accurate calorie tracking, it's essential to specify the preparation method. Regardless of the calorie count, incorporating chole into your diet provides a wealth of nutritional benefits, including high fiber and protein content, and essential vitamins and minerals.

Frequently Asked Questions

Yes, 'chole' is the Hindi word for chickpeas or garbanzo beans. In many Indian dishes, the term 'chole' refers to a spiced curry made with chickpeas, known as 'Chana Masala'.

While 50g of dried chickpeas is a common reference for nutritional facts, a standard serving size in a meal like Chana Masala would typically be larger, and its calorie content depends on the recipe and amount of gravy.

To lower the calorie count in Chana Masala, use less oil during preparation. Additionally, focus on a higher ratio of chickpeas to a lighter, tomato-based gravy, and avoid adding cream or excessive fats.

Yes, chickpeas are beneficial for weight loss. They are rich in fiber and protein, which promote satiety and help control appetite, leading to lower overall calorie consumption.

50g of canned chickpeas contain approximately 44 calories, significantly less than boiled or raw versions. This is because the total weight includes the water they are canned in, reducing their calorie density per gram.

Yes, the calorie content can vary slightly between different varieties of chickpeas. For example, 50g of kala chana contains about 181 calories, slightly less than the common Kabuli chana.

Cooking affects calorie density by adding or removing water. Boiling increases water content, while roasting removes it. The overall nutritional profile, including fiber and protein, remains mostly consistent, but cooking can add calories depending on the ingredients used.