How Many Calories Are in Chana? A Complete Guide to Nutritional Value

November 20, 2025 •

4 min read

According to nutritional data, a 100-gram serving of raw chana contains approximately 287 calories. However, the actual number of calories in chana can vary significantly depending on the preparation method, with common forms like boiling and roasting having different impacts on its overall nutritional profile.

Quick Summary

This article details the calorie content of chana in various forms, including raw, boiled, roasted, and as chana masala. It highlights how cooking methods influence nutritional value and offers insight into chana’s broader health benefits.

Key Points

Calorie variation by preparation: A 100g serving of raw chana has about 287 kcal, while boiled chana has around 164 kcal due to water absorption.
Higher calories in roasted chana: Roasted chana is more calorie-dense, with approximately 380-400 kcal per 100g, as moisture is removed during cooking.
Chana masala's variable calories: The calorie count for chana masala depends heavily on the amount of oil and other ingredients used, with estimates ranging from 109 to 283 kcal per 100g.
Health benefits beyond calories: Chana is an excellent source of protein, fiber, iron, and folate, aiding in weight management, digestion, and blood sugar control.
Best for weight management: For those watching their calorie intake, boiled chana is the better option due to its lower caloric density and high fiber content, which promotes satiety.

Understanding the Caloric Differences in Chana

Chana, also known as chickpeas or garbanzo beans, is a staple in many cuisines worldwide and a nutritional powerhouse. While rich in protein, fiber, and essential minerals, its calorie count is not static. The number of calories in chana changes drastically based on whether it is consumed raw, boiled, or roasted, and the additional ingredients used in its preparation.

Raw vs. Boiled Chana: The Impact of Hydration

Raw chana is dense with nutrients and calories. When soaked and boiled, chana absorbs a significant amount of water. This process increases the overall volume and weight while distributing the existing calories over a larger mass. As a result, a 100g portion of boiled chana contains fewer calories than the same weight of raw chana. For example, 100g of raw chana has around 287 kcal, while 100g of boiled chana typically contains about 164 kcal. This makes boiled chana a lower-calorie, high-volume food, perfect for feeling full and managing weight.

Roasted Chana: A Calorie-Dense Snack

In contrast to boiling, roasting removes moisture, concentrating the nutrients and calories. This is why a 100g serving of roasted chana is higher in calories than its boiled counterpart. Estimates for 100g of roasted chana range from 380 to 400 kcal, with added oil or seasonings further increasing the total. The crunchiness of roasted chana makes it a popular snack, but it's important to be mindful of portion sizes due to its higher caloric density.

Chana Masala and Curries: The Influence of Ingredients

When chana is prepared in a curry like chana masala, the calorie count becomes much more variable. The addition of oil or ghee for sautéing, along with onions, tomatoes, and other spices, significantly adds to the dish's total caloric content. The exact calorie count depends on the specific recipe and quantity of ingredients used. A 100g serving of chana masala can range from roughly 109 to 283 kcal or more. This makes it a heartier, more calorie-dense meal than a simple boiled chana salad.

Comparison of Chana Preparation Methods

To better illustrate the differences, here is a comparison of the average nutritional values per 100g of raw, boiled, and roasted chana based on available data.


Preparation	Calories (kcal)	Protein (g)	Fat (g)	Fiber (g)
Raw Chana	287	19	5	25.22
Boiled Chana	164	8.86	2.59	7.6
Roasted Chana	380-400	18-20	5-6	12-15

Note: Nutritional values are approximate and can vary slightly based on the specific type of chickpea and source.

Health Benefits of Chana

Beyond just its calories, chana offers a host of health benefits, making it a valuable addition to any diet. Its high fiber and protein content contribute to a number of positive health outcomes. For more detailed information on the benefits of chickpeas, you can refer to authoritative health resources such as Healthline.

Some of the key health benefits include:

Weight Management: The combination of fiber and protein helps promote satiety, which can reduce overall calorie intake and assist with weight management.
Digestive Health: High in dietary fiber, chana supports a healthy digestive system by preventing constipation and fostering a healthy gut microbiome.
Blood Sugar Regulation: Chana has a low glycemic index, meaning it releases sugar slowly into the bloodstream. This, along with its fiber and protein, helps regulate blood sugar levels, which is especially beneficial for people with diabetes.
Heart Health: Minerals like potassium and magnesium in chana help regulate blood pressure. The soluble fiber also helps lower bad cholesterol (LDL) and triglycerides, supporting overall heart health.
Rich in Nutrients: Chana is packed with essential vitamins and minerals, including iron, folate, magnesium, and zinc, which contribute to red blood cell production, brain health, and overall immunity.

Which Preparation Method is Healthiest?

The healthiest way to consume chana depends on your dietary goals. For those focused on a lower-calorie, high-volume meal, boiled chana is the ideal choice. It retains moisture, keeps you feeling full, and is easy to incorporate into salads or curries with minimal added fat. For a protein and fiber-rich snack, dry-roasted chana is an excellent option. However, it is crucial to avoid varieties with excessive oil or salt. Chana masala can be a healthy, satisfying meal if prepared with minimal oil and a good balance of vegetables.

Conclusion

In conclusion, the calorie count of chana is significantly influenced by how it is prepared. While raw and roasted chana are calorie-dense, boiled chana offers a lower-calorie option for those mindful of their intake. The versatile legume is a fantastic source of plant-based protein, fiber, and various essential nutrients, offering numerous health benefits for digestion, blood sugar, and weight management. By understanding the caloric differences between preparation methods, you can intelligently incorporate chana into your diet in a way that best supports your wellness goals.

Frequently Asked Questions

A 100g serving of boiled chana contains approximately 164 kcal, making it a low-calorie, high-fiber option for meals.

Yes, roasted chana is more calorie-dense than boiled chana. A 100g serving contains around 380-400 kcal because the roasting process removes moisture and concentrates the nutrients.

The calorie count for chana masala varies based on the recipe, particularly the amount of oil or ghee used. A 100g serving can range from approximately 109 kcal to over 280 kcal.

Chana's calorie content is comparable to other legumes like lentils and black beans but varies by preparation. It is a solid source of protein and fiber, regardless of calorie count.

Soaking itself does not add or remove calories. However, when you cook soaked chana, it absorbs water, which increases its volume and reduces its caloric density per 100g compared to raw chana.

Yes, chana can be excellent for weight loss. Its high protein and fiber content promotes fullness, which can help reduce overall calorie consumption.

Both are healthy, but they offer different benefits. Boiled chana is lower in calories and may be better for hydration. Roasted chana has concentrated nutrients and is a good high-protein snack, but one must be mindful of the added oil and salt.