The question of how many calories are in 200 grams of boiled kala chana is a common one for those tracking their nutritional intake. While figures can vary slightly depending on the specific cooking method and source, a widely cited value is 141 kcal per 100 grams of cooked chana. Therefore, a 200-gram serving would contain approximately 282 calories. This makes it a moderately caloric but highly nutrient-dense food.
The Complete Nutritional Breakdown
Beyond just the caloric content, a 200-gram portion of boiled kala chana offers a wealth of macronutrients and essential vitamins and minerals. Based on a 100-gram analysis, a 200-gram serving provides:
- Calories: ~282 kcal
- Carbohydrates: ~48 g
- Protein: ~18 g
- Dietary Fiber: ~16 g
- Fat: ~2 g
- Iron: ~5.8 mg (significant for women)
- Folate: ~344 mcg
- Magnesium: ~96 mg
- Potassium: ~582 mg
This robust profile highlights why kala chana is so beneficial, particularly for vegetarians and vegans looking for plant-based protein sources. The high fiber content is especially notable, contributing to a feeling of fullness and aiding in weight management.
Health Benefits of Adding Kala Chana to Your Diet
Integrating boiled kala chana into your meals offers more than just satisfying your calorie count. The benefits range from improving digestion to potentially reducing the risk of chronic diseases.
- Improved Digestion: The high dietary fiber, particularly soluble fiber, supports a healthy gut microbiome, promotes regular bowel movements, and can help prevent constipation.
- Heart Health: Rich in minerals like potassium and magnesium, kala chana can help regulate blood pressure and reduce levels of bad cholesterol (LDL).
- Blood Sugar Regulation: With a low glycemic index (GI), kala chana helps prevent rapid spikes in blood sugar levels, making it a suitable food for those with diabetes.
- Weight Management: The combination of protein and fiber slows digestion and increases satiety, helping to curb appetite and reduce overall calorie intake.
- Rich in Antioxidants: Black chickpeas contain antioxidants and phytochemicals that help protect against inflammation and cellular damage, which can reduce the risk of certain chronic diseases, including some cancers.
Boiled vs. Soaked Kala Chana: A Nutritional Comparison
When preparing kala chana, you have the option of simply soaking it overnight or boiling it. The cooking method affects the final nutrient profile per 100 grams due to water absorption. Here's a comparative look at the approximate nutritional values per 100g of the final product.
| Nutritional Component (per 100g) | Soaked Raw Kala Chana | Boiled Kala Chana |
|---|---|---|
| Calories | ~150 kcal (approx.) | ~141 kcal |
| Protein | ~7.5 g (approx.) | ~9 g |
| Carbohydrates | ~22.5 g (approx.) | ~24 g |
| Fat | ~2.5 g (approx.) | ~1 g |
| Fiber | ~6 g (approx.) | ~8 g |
Note: The calorie and nutrient content for soaked chana is a general estimate, as absorption can vary. The protein content per 100g of final product for boiled chana is often cited as slightly higher, but this can also vary. Soaking also helps reduce phytic acid, improving nutrient absorption.
Healthy Recipe Ideas with Boiled Kala Chana
Incorporating boiled kala chana into your diet is simple and delicious. Here are a few low-calorie, healthy ideas:
- Kala Chana Salad: Combine boiled chana with chopped onions, tomatoes, cucumber, and a squeeze of fresh lemon juice. Add a sprinkle of chaat masala for a tangy flavor.
- Chana Soup: Mash some of the boiled chana and add it to a vegetable soup base for a thicker, more satisfying broth.
- Dry Masala Chana: Sauté boiled chana with a small amount of oil and spices like cumin seeds, turmeric, and dry mango powder for a quick, flavorful snack.
Conclusion
In conclusion, a 200-gram serving of boiled kala chana provides approximately 282 calories, along with a significant amount of essential protein, fiber, and minerals. It's a versatile, low-GI food that can support weight management, regulate blood sugar, and enhance digestive health. Whether added to salads, curries, or enjoyed as a simple seasoned snack, this powerful legume is a fantastic addition to any health-conscious diet. By understanding its nutritional profile, you can make informed choices to fuel your body and achieve your wellness goals.
For more information on the wide-ranging health benefits of chickpeas, you can refer to authoritative sources like Healthline's overview.
