The Caloric and Nutritional Breakdown of 200g Cooked Chana
Understanding the calorie count and nutritional composition of your food is fundamental for managing your health and diet. For a 200-gram serving of cooked chana (or chickpeas), the calorie count is a moderate 328 kcal, making it a nutrient-dense addition to any meal. However, the nutritional story doesn't end with calories; it's the combination of macronutrients that makes it such a powerhouse.
Macronutrient Profile for 200g of Boiled Chana
Beyond its energy value, a 200g serving of boiled chana offers a robust nutritional profile:
- Protein: Approximately 17.8 grams, which is vital for muscle repair and growth, and contributes significantly to feelings of fullness.
- Carbohydrates: About 54.8 grams, primarily complex carbs that provide sustained energy.
- Fat: Around 5.2 grams, with a healthy mix of polyunsaturated and monounsaturated fats.
- Dietary Fiber: A notable 15.2 grams, which is excellent for promoting digestive health and can aid in weight management by increasing satiety.
Factors Influencing the Calorie Count
It's important to remember that the calorie count for chana can vary slightly depending on several factors. For instance, whether the chana is canned or prepared from dried beans can affect the final nutritional value. Canned chickpeas might have slightly different sodium or carbohydrate levels depending on the canning process and any added ingredients. Additionally, the variety of chana can play a small role. Kala chana (black chickpea) and white chana have similar profiles but can differ slightly. Preparation method also matters; frying chana or adding oil will significantly increase the caloric density compared to simply boiling it.
Beyond Calories: The Health Benefits of Chana
Chana is not just a source of energy; it comes with a host of health benefits that make it a cornerstone of healthy eating. Its high fiber content supports a healthy gut microbiome and helps manage blood sugar levels, which is particularly beneficial for individuals with diabetes. The combination of protein and fiber increases satiety, which helps with appetite control and weight management. The legume is also packed with essential vitamins and minerals, including folate, iron, magnesium, and zinc, which support various bodily functions like red blood cell production, immune system health, and bone strength.
Simple Ways to Incorporate Chana into Your Diet
Chana's versatility makes it a simple addition to many dishes. Here are a few ideas:
- Salads: Toss cooked and cooled chana into your favorite salad for an extra boost of protein and fiber. Try a Mediterranean-style chickpea salad with cucumber, tomatoes, and a light vinaigrette.
- Curries: A staple in Indian cuisine, chana masala is a flavorful and hearty curry that pairs perfectly with rice or naan.
- Hummus: Blend cooked chana with tahini, lemon juice, and garlic for a classic, homemade hummus dip.
- Roasted Snack: For a crunchy, healthy snack, roast cooked chana in the oven with some spices like cumin, paprika, and chili powder.
Nutritional Comparison: Chana vs. Lentils
To put chana's nutritional value into perspective, here is a comparison with another popular legume, lentils, based on a cooked 100g serving.
| Nutrient | Cooked Chickpeas (100g) | Cooked Lentils (100g) |
|---|---|---|
| Calories | ~164 kcal | ~116 kcal |
| Protein | ~8.2 g | ~9.0 g |
| Carbohydrates | ~22.5 g | ~19.5 g |
| Dietary Fiber | ~7.6 g | ~7.8 g |
| Fat | ~2.6 g | ~0.4 g |
| Iron | ~2.35 mg | ~3.3 mg |
As the table shows, both legumes are fantastic sources of protein and fiber, though lentils offer slightly more protein and iron per 100g while being lower in calories and fat. The best choice depends on your specific dietary needs and the recipe you plan to make. A combination of both is often recommended for maximum nutrient variety. For further reading on the comparison, Harvard Health provides additional insights on incorporating legumes into your diet: https://www.health.harvard.edu/nutrition/chickpeas-easy-ways-to-eat-more-of-this-nutritious-legume.
Conclusion
In summary, 200 grams of cooked chana is a calorie-conscious and highly nutritious food option, providing a significant boost of plant-based protein and fiber for around 328 calories. Its impressive nutrient profile supports everything from heart and bone health to blood sugar regulation and weight management. Whether you enjoy it in a simple salad, a rich curry, or as a crunchy snack, cooked chana is an excellent addition to a balanced and healthy diet.
