The Calorie and Nutrient Breakdown of Raw Black Chana
Raw black chana, a staple in many cuisines, is a nutritional powerhouse often referred to as Bengal gram or kala chana. Its calorie content is relatively high in its dry state due to its concentrated nutrients before water is added during preparation. For every 100 grams of dry, raw black chana, you can expect to find approximately 364 kilocalories (kcal). This energy comes from a balanced mix of macronutrients that support sustained energy and satiety.
Nutritional Profile Per 100g of Raw Black Chana
Beyond its energy value, raw black chana offers a robust nutritional profile:
- Protein: Approximately 20-22 grams, making it an excellent plant-based protein source.
- Carbohydrates: Around 60-65 grams, primarily complex carbs that provide slow-release energy.
- Dietary Fiber: A high content of 12-15 grams, which aids digestion and promotes a feeling of fullness.
- Fats: Only about 6-7 grams, with a low amount of saturated fat.
- Vitamins & Minerals: Rich in essential micronutrients, including iron, folate, calcium, magnesium, and potassium.
How Preparation Affects Black Chana's Calorie Content
The most significant factor in how the calorie count changes is the addition of water. When you soak and boil black chana, it absorbs a substantial amount of water, increasing its weight and volume. This process effectively dilutes the calories and nutrients per 100-gram serving, even though the total calories in the original batch of chana remain the same.
Comparison Table: Raw vs. Prepared Black Chana (per 100g)
| Nutrient | Raw Black Chana | Soaked Black Chana | Boiled Black Chana |
|---|---|---|---|
| Calories | ~364 kcal | ~300 kcal | ~164 kcal |
| Protein | ~20-22g | ~15g | ~8-9g |
| Carbohydrates | ~60-65g | ~45g | ~27g |
| Fiber | ~12-15g | ~7-8g | ~7-8g |
| Water Content | Very Low | Moderate | High |
As the table demonstrates, 100 grams of boiled black chana has less than half the calories of 100 grams of raw black chana. This is a crucial distinction for anyone tracking their caloric intake, as a small amount of raw chana yields a much larger cooked portion.
Health Benefits Beyond the Calorie Count
Black chana's nutritional value goes far beyond its energy content. Its high fiber and protein content contribute significantly to weight management by increasing satiety and reducing overall calorie intake. This is particularly useful for those on a diet, as a filling meal can prevent overeating. The legume's low glycemic index helps regulate blood sugar levels, making it a suitable food for individuals managing diabetes. Furthermore, the potassium and magnesium found in black chana are beneficial for heart health, as they help regulate blood pressure and reduce cholesterol levels. Regular consumption also supports digestive health by preventing constipation due to its high fiber content. The legume also contains antioxidants and other plant compounds that may help reduce the risk of certain types of cancer.
How to Enjoy Black Chana and Manage Calorie Intake
- Sprouted Salad: Sprouting black chana enhances its nutritional value and makes it easier to digest. Combine with fresh vegetables, lemon juice, and a sprinkle of salt for a nutritious and low-calorie snack.
- Boiled Chana Chaat: A popular Indian street food, this savory snack uses boiled chana mixed with chopped onions, tomatoes, coriander, and spices. It's a flavorful, high-fiber, and low-fat option.
- Curries and Soups: Black chana can be incorporated into rich, flavorful curries or hearty, warming soups. This is a great way to add protein and fiber to a meal.
- Roasted Snack: For a crunchy, satisfying snack, dry-roast black chana until it's crispy. This is a healthy alternative to fried snacks and retains the higher, raw-like calorie density.
Conclusion
Ultimately, understanding the calorie content of raw black chana is key to using it effectively in your diet. With around 364 kcal per 100 grams in its raw form, it is an energy-dense food. However, the calories per serving are significantly reduced after soaking and boiling, as it absorbs water and expands. By being mindful of the preparation method, you can easily control your caloric intake while reaping the numerous health benefits of this versatile legume. Whether you're aiming for weight loss, improved digestion, or a simple nutritional boost, black chana is a powerful and healthy addition to any meal plan. For more in-depth nutritional information, you can explore resources on legumes from authoritative sources like the USDA.
