Understanding the Calories in Black Chola (Kala Chana)
Black chola, or kala chana, is a staple legume in many cuisines, particularly throughout South Asia. Its deep, earthy flavor and nutrient-rich profile make it a valuable addition to various dishes. However, its calorie count varies significantly depending on whether it's raw, soaked, boiled, or roasted. This variation is primarily due to the absorption of water, which changes the volume and weight of the chickpeas, thereby altering the caloric density per 100g serving. Understanding this distinction is crucial for accurate meal planning and nutritional tracking.
Calorie Breakdown by Preparation Method
- Raw, Dried Black Chola: Before any cooking process, 100 grams of dried black chola typically contains a higher number of calories, with some sources reporting around 364 to 387 kcal. At this stage, the legumes are dense with concentrated nutrients and energy.
- Soaked Black Chola: Soaking the chickpeas overnight causes them to absorb a significant amount of water, which reduces the caloric density per 100g. A 100g serving of soaked black chola contains approximately 300 calories, which is less than the raw version due to the added weight from water.
- Boiled Black Chola: The act of boiling further increases the water content, leading to a substantial drop in calories per 100g. A standard 100g serving of boiled black chola contains around 164 calories, making it a much lighter option than its raw or soaked counterparts.
- Roasted Black Chola: Roasting can increase the caloric density again, as it removes moisture and concentrates the nutrients. A 100g serving of roasted black chola can have an energy value of approximately 419 kcal. This method is popular for creating a crunchy, healthy snack.
The Full Nutritional Profile of Black Chola
Beyond calories, black chola offers an impressive array of nutrients vital for overall health. It is a fantastic source of plant-based protein and dietary fiber, which both contribute to feelings of fullness and can aid in weight management.
Macronutrients per 100g (cooked):
- Protein: 20 grams
- Carbohydrates: 27 grams
- Fiber: 7.6 grams
- Fat: 2.6 grams
Key vitamins and minerals found in black chola include:
- Iron: Essential for red blood cell production, making it beneficial for those with anemia.
- Folate (Vitamin B9): Crucial for pregnant women to prevent neural tube birth defects.
- Magnesium and Potassium: These minerals help regulate blood pressure and support heart health.
- Manganese: An essential mineral for healthy metabolism and strong bones.
- Zinc: Supports collagen production for healthy skin.
Black Chola Calorie Comparison: A Look at Other Legumes
To better understand the place of black chola in a balanced diet, it's helpful to compare its calorie count to other common legumes. This comparison, using a standard 100g serving size of boiled product, illustrates how different plant-based protein sources stack up nutritionally.
| Legume | Serving Size | Calories (approx.) | Protein (approx.) | Fiber (approx.) |
|---|---|---|---|---|
| Black Chola | 100g (boiled) | 164 kcal | 8.9 g | 8.6 g |
| Green Lentils | 100g (boiled) | 116 kcal | 9.0 g | 7.9 g |
| Kidney Beans | 100g (boiled) | 127 kcal | 8.7 g | 6.4 g |
| Chickpeas (White) | 100g (boiled) | 164 kcal | 14.5 g | 12.5 g |
| Black Beans | 100g (boiled) | 132 kcal | 8.9 g | 8.7 g |
Note: Calorie and nutrient values may vary slightly depending on the specific source and preparation.
Culinary Uses and Recipes to Retain Nutrients
Black chola is an incredibly versatile ingredient that can be incorporated into many meals. To get the most nutritional value, it's best to avoid excessive processing and use healthy cooking methods. Soaking the chickpeas overnight is a crucial first step, as it softens them for easier cooking and digestion.
Popular uses for black chola:
- Curries and Stews: A classic preparation is a spiced black chickpea curry (kala chana masala), which pairs well with rice or flatbread. To maximize flavor and nutrient retention, prepare the spice base separately and add the pre-boiled chana at the end to simmer.
- Salads: A tangy and refreshing
kala chana chaatis made with boiled chickpeas, chopped onions, tomatoes, and a blend of spices. A light lemon vinaigrette is a perfect dressing. - Roasted Snacks: For a healthier alternative to fried snacks, toss boiled black chola with a little olive oil and your favorite seasonings before roasting them in the oven. This creates a crunchy and satisfying treat.
Conclusion
Ultimately, the calorie count of black chola is influenced by its state and preparation. While dried kala chana is calorie-dense, boiling it significantly lowers its caloric content per serving, making it a satiating and healthy food choice for weight management. Its high fiber and protein, combined with a host of vitamins and minerals, make it an outstanding dietary component for heart health, blood sugar control, and overall well-being. By choosing mindful preparation methods and incorporating black chola into diverse recipes, you can enjoy its full flavor and nutritional benefits.
Visit Healthline for more on the general health benefits of chickpeas.
