How Many Calories in 30g of Black Chana? A Comprehensive Nutritional Guide

November 25, 2025 •

2 min read

With approximately 135 calories in 30g of roasted black chana, its caloric density can change based on preparation. Understanding precisely how many calories in 30g of black chana is key for meal planning and maximizing this protein-rich legume's health benefits.

Quick Summary

This article provides a breakdown of the caloric content for 30g of black chana, detailing how cooking methods influence the final nutritional profile. It also highlights the numerous health benefits and offers suggestions for incorporating it into a balanced diet effectively.

Key Points

Calorie Count Varies: 30g of black chana has approximately 135 kcal when roasted, but significantly fewer when boiled due to water absorption.
Rich in Fiber and Protein: Black chana is an excellent source of dietary fiber and plant-based protein, making it highly satiating and great for weight management.
Low Glycemic Index: Its low GI helps regulate blood sugar levels, making it a suitable food for those managing diabetes.
Beneficial for Heart Health: High fiber, potassium, and magnesium content contribute to lower cholesterol and better blood pressure control.
Versatile Ingredient: Can be enjoyed in various ways, including roasted as a snack, boiled in salads and curries, or sprouted for maximum nutrient bioavailability.
Preparation is Key: Soaking and boiling drastically change the volume and texture, impacting the calorie density per gram, while roasting concentrates the energy.

Understanding the Caloric Content of 30g Black Chana

Black chana, also known as kala chana, is a staple in many cuisines, celebrated for its high nutritional value. The calorie count for 30g of black chana varies significantly depending on its preparation. Dry black chana has more calories per 30g than soaked or boiled chana because it contains less water. Roasted black chana, where moisture is removed, also has a different calorie count.

How Preparation Affects Calories

Preparation methods directly impact the caloric density of black chana. Soaking and boiling cause the chana to absorb water, increasing its size and weight while the total calorie count remains relatively constant. This means a 30g portion of boiled or soaked chana will have fewer calories per gram than dry chana. Conversely, roasting dehydrates the chana, concentrating its nutrients and resulting in a higher calorie count per gram.

Black Chana vs. Other Legume Preparations

The table below shows approximate nutritional values for 30g of black chana in different forms, based on various sources.


Preparation	Approx. Calories (30g)	Approx. Protein (g)	Approx. Fiber (g)	Approx. Fat (g)
Dry	116 kcal	6.7 g	3.2 g	2.0 g
Soaked	90 kcal	4.5 g	3.6 g	1.5 g
Boiled	42 kcal	2.7 g	2.6 g	0.3 g
Roasted	135 kcal	5.4 g	2.7 g	4.5 g

Beyond Calories: Black Chana's Nutritional Profile

Black chana is a nutrient-dense food offering numerous health benefits.

Key Health Benefits of Black Chana

High Fiber: Aids digestion and promotes fullness, assisting in weight management.
Plant-Based Protein: Supports muscle health and is an excellent protein source for vegetarian and vegan diets.
Blood Sugar Control: Low glycemic index helps regulate blood sugar levels.
Heart Health: Fiber, potassium, and magnesium contribute to lower cholesterol and healthy blood pressure.
Iron Source: Helps combat anemia and boosts energy.

Integrating Black Chana into Your Diet

Black chana's versatility allows for easy inclusion in many dishes.

Simple Serving Ideas

Snack: Roasted black chana is a healthy, crunchy snack.
Salad: Add sprouted black chana for extra nutrients and protein.
Curry: Use in hearty curries.
Chaat: A tangy and spicy dish with boiled chana and vegetables.
Soups and Stews: Adds texture and nutrients to soups and stews.

Conclusion: Making Smart Dietary Choices

The calorie content of 30g of black chana depends largely on its preparation. Regardless of how it's prepared, black chana provides significant nutritional benefits, including protein, fiber, and essential minerals. Its adaptability makes it a valuable addition to diets aimed at weight management, heart health, and maintaining energy levels. Understanding the impact of preparation allows for informed dietary choices. For further reading on legume nutrition, a review in the British Journal of Nutrition is a valuable resource.


Feature	Black Chana	White Chana (Kabuli)
Protein Content	Slightly Higher (approx. 19g/100g dry)	Lower (approx. 15g/100g dry)
Fiber Content	Higher	Moderate
Glycemic Index	Lower (beneficial for diabetes)	Higher
Texture	Firmer, nuttier flavor	Softer, milder taste
Antioxidants	Higher levels	Contains some

Frequently Asked Questions

Soaking black chana doesn't reduce the total number of calories, but it does reduce the calorie density per gram because the chana absorbs water. A 30g portion of soaked chana will be larger and have fewer calories per gram than 30g of dry chana.

Both roasted and boiled black chana are healthy, but roasted has a higher caloric density per gram because the moisture is removed. Boiled chana is lower in fat and calories per portion size, while roasted chana is a crunchier, more calorie-dense snack.

To get the most nutrients, consider sprouting your black chana after soaking. Sprouting increases the bioavailability of vitamins and enzymes, making them easier for your body to absorb.

Yes, black chana can assist with weight loss. Its high fiber and protein content promotes satiety, which helps reduce overall calorie intake and curbs unhealthy snacking.

The protein content varies with preparation. In 30g of dry black chana, you can expect around 6.7g of protein, while 30g of boiled chana provides about 2.7g.

Black chana is slightly higher in protein, fiber, and antioxidants compared to white chana. It also has a lower glycemic index, which is better for blood sugar management.

Yes, consuming large quantities of black chana, especially if not soaked properly, can cause gas and bloating due to its high fiber content. Introducing it gradually and ensuring you're well-hydrated can minimize discomfort.