How Many Calories Are in Soaked and Boiled Black Chana?

December 23, 2025 •

4 min read

According to various nutritional analyses, 100 grams of boiled black chana typically contains fewer calories than the raw, dried legume, often around 164 kcal, while the same amount of soaked chana also has a lower density due to water absorption. This variation is a critical factor for anyone meticulously tracking their dietary intake.

Quick Summary

This article explains the specific calorie counts for both soaked and boiled black chana, detailing the reasons for the discrepancy and outlining their respective health benefits. It explores how preparation methods affect nutrient concentration.

Key Points

Calorie Density Varies: Soaked black chana has a lower calorie density (120-130 kcal/100g) than boiled black chana (around 164 kcal/100g), primarily due to water absorption.
Boiling Enhances Digestibility: The boiling process breaks down complex sugars and reduces antinutrients, making the chickpeas easier to digest and less likely to cause gas.
Rich in Protein and Fiber: Both soaked and boiled black chana are packed with protein and dietary fiber, which are excellent for satiety and weight management.
Nutrient-Dense Food: Black chana is a good source of iron, magnesium, potassium, and folate, supporting heart health, energy levels, and bone strength.
Low Glycemic Index: The low GI of black chana helps in regulating blood sugar levels and is beneficial for managing diabetes.
Versatile for Recipes: Black chana is a versatile ingredient that can be added to salads, curries, and snacks for a healthy nutritional boost.

Understanding the Caloric Differences

The most significant factor influencing the calorie count per 100 grams of soaked versus boiled black chana is water absorption. When black chana, or kala chana, is soaked overnight, it absorbs a substantial amount of water, causing it to swell and increase in weight. The nutrients and calories from the original dried legumes are now distributed across a larger volume. For instance, 100 grams of dried black chana has a high-calorie density, while 100 grams of soaked black chana has a lower one because a portion of that weight is now water.

Boiling further changes the composition. After boiling, the chana retains the absorbed water, but some water-soluble nutrients may leach into the cooking liquid. The calorie count per 100g of boiled chana is generally slightly higher than soaked chana because some water is lost through evaporation, and its texture becomes more compact. However, compared to the dried form, both soaked and boiled chana will have a lower calorie density per 100g serving.

Nutritional Profile of Black Chana

Black chana is a powerhouse of essential nutrients, regardless of how it's prepared. It is a rich source of plant-based protein and dietary fiber, which are crucial for digestion and feeling full for longer, making it an excellent food for weight management. Beyond the macronutrients, black chana is also packed with vital vitamins and minerals.

Key Nutrients in Black Chana

Protein: An excellent source for vegetarians and vegans, providing the building blocks for muscle repair and growth.
Dietary Fiber: Promotes digestive health, helps regulate blood sugar levels, and lowers cholesterol.
Iron: Crucial for preventing anemia and boosting energy levels, especially important for women, pregnant individuals, and growing children.
Magnesium and Potassium: These minerals contribute to maintaining healthy blood pressure and overall cardiovascular health.
Folate: An essential B-vitamin, particularly important for cell growth and DNA formation.

Soaked vs. Boiled Black Chana: A Nutritional Comparison


Feature	Soaked Black Chana (per 100g)	Boiled Black Chana (per 100g)	Difference & Why	Reference
Approx. Calories	~120-130 kcal	~164 kcal	The calorie density is higher in boiled chana due to some water evaporation, concentrating nutrients.
Protein	~8-9g	~8-9g	The amount of protein is similar, with minimal loss from boiling.
Carbohydrates	~20-25g	~27g	The carbohydrate content is similar, but the density increases in boiled chana.
Dietary Fiber	~7-8g	~8-9g	Fiber content remains high and largely unaffected by cooking.
Fat	~2-3g	~2.6g	Fat content is low in both forms.
Digestibility	Easier to digest than raw, but contains some antinutrients.	Very easy to digest; boiling breaks down complex sugars and reduces antinutrients.	Boiling enhances protein digestibility and breaks down hard-to-digest compounds, reducing gas and bloating.
Vitamin Retention	Retains most water-soluble vitamins.	May lose a small amount of water-soluble vitamins (like Vitamin C) to the cooking water.	Vitamins can leach into the boiling water, but can be consumed if the water is used in a recipe.

Health Benefits of Black Chana

Beyond just the calorie count, the health benefits of black chana are extensive, contributing to overall well-being. Both soaked and boiled forms offer these advantages:

Supports Weight Management: The high fiber and protein content increases satiety, reducing overall calorie intake and helping to manage weight.
Promotes Heart Health: Rich in potassium, magnesium, and soluble fiber, it helps lower LDL ('bad') cholesterol and maintain healthy blood pressure levels.
Aids in Blood Sugar Control: With a low glycemic index and high fiber content, black chana helps regulate blood sugar levels by slowing down carbohydrate absorption.
Enhances Digestive Health: The abundant dietary fiber promotes regular bowel movements and prevents constipation, supporting a healthy gut microbiome.
Boosts Energy Levels: As a source of complex carbohydrates and iron, it provides sustained energy throughout the day, preventing fatigue.
Strengthens Bones: Contains essential minerals like calcium, magnesium, and phosphorus, which are vital for strong bones and joints.

Incorporating Black Chana into Your Diet

Black chana is incredibly versatile and can be used in numerous dishes to boost nutrition. Here are some simple ideas:

As a Salad Topper: Add boiled black chana to your salads along with chopped vegetables, lemon juice, and a pinch of salt for a protein and fiber boost.
In Curries: Prepare a traditional kala chana masala by simmering boiled black chana in a savory tomato and onion-based gravy with spices.
As a Snack: Eat soaked and drained chana plain or with some spices as a refreshing, nutrient-dense morning snack.
In Soups: Add boiled chana to your favorite soups or stews for extra texture and nutritional value.
Make a Chaat: Combine boiled chana with finely chopped onions, tomatoes, green chilies, cilantro, and a tangy chaat masala for a flavorful and healthy snack.

For more detailed nutritional information and health applications of chickpeas, a comprehensive review of the nutritional quality and benefits can be found in the British Journal of Nutrition at the Cambridge University Press website.

Conclusion

When considering how many calories are in soaked and boiled black chana, the key takeaway is that their calorie density per 100-gram portion is significantly lower than the dried form due to water absorption. Soaked black chana offers a slightly lower calorie density than boiled black chana because it contains more water per unit of weight. While both preparation methods yield a nutritious and healthy food rich in protein, fiber, and minerals, boiling improves digestibility and reduces certain antinutrients. For weight management and overall health, both soaked and boiled black chana are excellent additions to a balanced diet, offering sustained energy and promoting satiety.

Frequently Asked Questions

Boiling black chana does not significantly reduce its overall nutritional value. While some water-soluble vitamins may leach into the cooking water, the cooking process actually enhances the digestibility of protein and other nutrients by breaking down complex starches and antinutrients.

Both soaked and boiled black chana are beneficial for weight loss due to their high fiber and protein content, which promotes a feeling of fullness and reduces overall calorie intake. The boiled version is easier to digest for many people, which can be an advantage.

While some people consume soaked black chana raw, it is recommended to cook it thoroughly (boil or pressure cook). Raw or half-cooked chana contains antinutrients and can be difficult to digest, leading to bloating and gas.

To get the most nutrients, soak the chana overnight, cook it thoroughly, and use the cooking liquid in your recipe where possible to retain any leached water-soluble vitamins. Pairing it with a source of Vitamin C like lemon juice can also enhance iron absorption.

Soaking black chana makes it easier to digest by reducing antinutrients and makes the nutrients more bioavailable. While it doesn't add new nutrients, it improves how your body can utilize the existing ones. It is not necessarily 'healthier' than boiled, but it is a crucial first step for proper digestion and cooking.

Black chana (kala chana) are smaller, darker, and have a thicker, rougher seed coat compared to the larger, lighter-colored Kabuli chana (chickpeas). They are both nutritious legumes but have slightly different textures and uses in cooking.

Before soaking and boiling, dried black chana has a much higher calorie density. A 100g serving of dried chana contains approximately 364 to 378 kcal. This is because it has no added water content to dilute the calories.