How many calories does boiled Chole have?

November 30, 2025 •

3 min read

According to the USDA, a single cup (164g) of boiled chickpeas, also known as chole, contains approximately 269 calories. This makes boiled chole a nutritious and filling addition to any diet, rich in protein, fiber, and essential minerals.

Quick Summary

A serving of boiled chole provides a healthy dose of fiber and protein, making it an excellent food for weight management due to its filling effects. Its moderate calorie count and high nutrient density support overall health and energy levels.

Key Points

Calorie Count: Plain boiled chole (chickpeas) contains approximately 164 calories per 100 grams, with a macronutrient balance of carbohydrates, protein, and low fat.
Supports Weight Loss: The high fiber and protein content promotes satiety, helping to curb appetite and reduce overall calorie intake.
Aids Digestion: Boiled chickpeas are rich in dietary fiber, which is essential for healthy digestion and preventing constipation.
Manages Blood Sugar: With a low glycemic index, chole helps regulate blood sugar levels and prevents rapid spikes.
Heart-Healthy: The soluble fiber and minerals in chole contribute to lower cholesterol and healthier blood pressure.
Preparation Matters: For weight management, boil or roast chickpeas with minimal oil, as opposed to frying them, to keep the calorie count low.

Nutritional Profile of Boiled Chole

Boiled chickpeas, or chole, are a powerhouse of nutrients and an essential part of a balanced diet. Their caloric content is relatively moderate, with most calories coming from complex carbohydrates and protein rather than fat. Understanding the exact nutritional breakdown can help you better incorporate them into your meal plans, whether for weight loss or general health.

Calorie Breakdown per Serving

For a standard serving of 100 grams of boiled chickpeas (without salt), the caloric value is approximately 164 kcal. The macronutrient distribution is highly favorable, with a good balance of protein, carbohydrates, and healthy fats. This low-fat, high-fiber composition is key to its health benefits.

Protein: 8.9g per 100g
Fat: 2.6g per 100g
Carbohydrates: 27g per 100g
Fiber: 7.6g per 100g

The Health Benefits Beyond Calories

Beyond just the caloric count, boiled chole offers a wide range of benefits that contribute to overall well-being. Its high fiber content, primarily soluble fiber, is excellent for digestive health and regularity. The presence of essential minerals like iron, folate, and magnesium supports various bodily functions, from blood cell production to nervous system health.

Promotes Satiety: The combination of fiber and protein helps you feel full for longer, reducing overall calorie intake and supporting weight management goals.
Manages Blood Sugar: Chickpeas have a low glycemic index, which helps regulate blood sugar levels and prevents sudden spikes after a meal. This is particularly beneficial for individuals with diabetes.
Supports Heart Health: The soluble fiber helps lower LDL ('bad') cholesterol, while minerals like potassium and magnesium support healthy blood pressure, reducing the risk of heart disease.
Boosts Iron Levels: As a rich source of iron, chickpeas are especially beneficial for vegans and vegetarians. They help prevent iron deficiency, which can cause fatigue and weakness.

Boiled Chole in a Balanced Diet

Boiled chole can be incorporated into a wide variety of meals, from salads and curries to snacks. To maximize its health benefits, it's best to prepare it with minimal oil and pair it with other nutritious ingredients like fresh vegetables and lean protein sources. For a quick and healthy snack, simply toss boiled chole with chopped onions, tomatoes, and a squeeze of lemon juice.

The Difference Between Kala Chana and Kabuli Chana

There are two main varieties of chickpeas widely used: Kala Chana (black chickpeas) and Kabuli Chana (white chickpeas). Both are nutritious, but they differ slightly in texture, size, and nutritional value. Kala chana is smaller with a rough seed coat and has a slightly higher fiber and protein content, making it particularly effective for weight management. Kabuli chana is larger and smoother, and is commonly used in popular dishes like chana masala.

Comparison of Chickpea Variations


Feature	Boiled Chickpeas (Standard)	Canned Chickpeas	Roasted Chickpeas	Fried Chickpeas (Chole Bhature)
Calories (per 100g)	~164 kcal	~121 kcal	Varies widely (~230-300+ kcal)	Significantly higher (~350+ kcal)
Preparation	Soaked overnight, then boiled.	Pre-cooked and ready to use from a can.	Baked or air-fried with minimal oil.	Deep-fried in oil with spices.
Nutrition	Excellent source of protein, fiber, and minerals.	Good source of nutrients, but check sodium content.	A crispy snack with high fiber; calorie count depends on oil used.	High in fat and calories, best for occasional indulgence.
Best for Weight Loss?	Yes, in controlled portions.	Yes, if low-sodium versions are chosen.	Yes, if prepared with minimal oil.	No, due to high fat and calorie content.

Conclusion

So, how many calories does boiled chole have? A 100g serving of plain boiled chole contains approximately 164 calories, making it a nutrient-dense and satisfying food choice. Its impressive nutritional profile, rich in protein and fiber, makes it a valuable asset for weight management and overall health. When prepared simply, without excessive oil or heavy sauces, it becomes an effective tool for controlling appetite and maintaining a balanced, healthy diet. For those looking to eat healthier, incorporating boiled chole is a simple and effective strategy.

For more detailed nutritional information and recipe ideas, you can explore resources like Healthline's comprehensive guide on chickpeas.

Frequently Asked Questions

One cup (164g) of boiled chole, or chickpeas, contains approximately 269 calories, based on USDA data.

Yes, boiled chole is excellent for weight loss. Its high protein and fiber content keeps you feeling full longer, which helps manage appetite and reduces overall calorie consumption.

The calorie count can vary, but generally, 100g of boiled chickpeas has about 164 kcal, while canned chickpeas can be slightly lower, around 121 kcal per 100g. It's important to check the can for added sodium.

No, boiling chole does not significantly reduce its nutritional value. In fact, it makes the chickpeas easier to digest, which can be beneficial for those with sensitive stomachs.

Both are healthy for weight loss, but the 'better' option depends on preparation. Both provide a good source of protein and fiber, but roasted chole can contain more calories if excessive oil is used.

Per 100g, boiled chole offers approximately 8.9g of protein, 2.6g of fat, and 27g of carbohydrates, with a significant 7.6g of dietary fiber.

Yes, it is perfectly healthy to eat boiled chole daily as part of a balanced diet. Its high fiber and protein content can support long-term weight management and provide sustained energy.