Detailed Nutritional Breakdown of 35g Kala Chana
Kala chana, or black chickpeas, are a nutritional powerhouse, and understanding the complete profile for a specific portion size is key for dietary planning. A standard 35g serving, which is approximately one-third of a cup, offers much more than just a calorie count. It provides a solid foundation of macronutrients and essential micronutrients. This legume is particularly celebrated for its high content of plant-based protein and dietary fiber, which contribute to satiety and digestive health.
Macronutrient Profile
For a 35g dry weight portion, the primary macronutrients are as follows:
- Carbohydrates: Approximately 21-22 grams, with a significant portion being dietary fiber.
- Protein: Around 6-8 grams, making it an excellent vegetarian protein source.
- Fat: A low 2-5 grams, with most being healthy, unsaturated fats.
Micronutrient Profile
Beyond the basic macros, 35g of kala chana also contains a host of important vitamins and minerals:
- Fiber: Provides around 6-7 grams, which is a considerable percentage of the recommended daily value.
- Iron: A good source, providing around 1-2 mg.
- Calcium: Contributes a small amount to daily calcium needs.
- Folate: An important B-vitamin, crucial for cell growth and metabolism.
- Antioxidants: The dark color of kala chana indicates a higher concentration of antioxidants compared to its lighter counterparts.
Comparison of Kala Chana vs. Kabuli Chana
When considering chickpeas for your diet, you might wonder about the differences between kala chana (black) and kabuli chana (white/beige). While both are nutritious, they have distinct characteristics.
| Feature | Kala Chana (Black Chickpeas) | Kabuli Chana (White Chickpeas) |
|---|---|---|
| Appearance | Smaller, dark brown to black, rough outer skin. | Larger, rounder, and beige with a smooth skin. |
| Taste | Earthier, nuttier, and more robust flavor. | Milder, nuttier flavor. |
| Texture | Firmer and denser, holds its shape well after cooking. | Creamier and softer when cooked. |
| Fiber Content | Often slightly higher in fiber. | Slightly lower than kala chana. |
| Cooking Time | Requires longer soaking and cooking time. | Generally cooks faster than black chickpeas. |
| Culinary Use | Popular in Indian curries, salads, and firm snacks. | Used widely in hummus, stews, and falafel. |
Health Benefits of Adding Kala Chana to Your Diet
The nutritional richness of kala chana translates into several significant health benefits:
- Supports Digestive Health: The high fiber content aids digestion, prevents constipation, and supports a healthy gut microbiome.
- Manages Blood Sugar: With its low glycemic index and high fiber, kala chana helps regulate blood sugar levels by slowing down the absorption of carbohydrates.
- Promotes Weight Management: The combination of protein and fiber increases satiety, helping you feel fuller for longer and reducing overall calorie intake.
- Boosts Heart Health: Fiber helps lower cholesterol, while minerals like potassium help regulate blood pressure, reducing the risk of heart disease.
- Rich Source of Iron: The iron content helps prevent anemia, especially in vegetarians and pregnant women.
- Enhances Muscle Growth: As an excellent source of plant-based protein, it supports muscle repair and growth.
Cooking Methods for Kala Chana
Before cooking, it is essential to soak dry kala chana to reduce cooking time and improve digestion. Soaking for at least 8 hours or overnight is recommended.
- Pressure Cooker: This is the fastest method. After soaking, add the chana to a pressure cooker with water and salt. Cook for several whistles until tender.
- Stovetop: Boil the soaked chickpeas in a large pot of water. This will take longer than pressure cooking but also yields tender chickpeas.
- Sprouting: For an extra nutritional boost, sprout the kala chana. After soaking, place them in a cloth or colander and rinse twice daily until small sprouts appear.
Conclusion
In summary, 35g of uncooked kala chana provides a modest but nutrient-dense portion, with approximately 120-130 calories and a strong profile of protein, fiber, and minerals. This small serving size makes it an excellent, guilt-free addition to meals, offering substantial benefits for weight management, digestive health, and blood sugar control. By incorporating kala chana into your diet, you can enjoy a flavorful and healthy boost to your nutritional intake. For more information on the wide-ranging health benefits of various foods, consider consulting health resources online.
