How Many Calories in 50 Grams of Cooked Black Chana? A Complete Nutritional Guide

November 20, 2025 •

4 min read

According to nutritional data, a 50-gram serving of boiled black chana contains approximately 71 calories, a modest amount for a highly nutrient-dense food. This guide explains how many calories in 50 grams of cooked black chana, offering a complete look at its nutritional profile and health advantages.

Quick Summary

This article provides a comprehensive overview of the calories and nutritional content of a 50-gram serving of cooked black chana. It covers macronutrient details, the difference between cooked and raw values, cooking impact, health benefits, and how to integrate it into daily meals.

Key Points

Calorie Content: A 50-gram serving of plain cooked black chana contains approximately 71 calories.
Nutrient Dilution: The calorie count per gram is lower in cooked chana compared to raw due to water absorption during boiling.
Macronutrient Profile: 50g cooked black chana provides about 4.5g of protein, 12g of carbohydrates, and 3g of dietary fiber.
Health Benefits: High fiber content aids digestion and weight management, while its low glycemic index helps regulate blood sugar.
Cooking Variations: Roasting black chana increases its calorie density by weight due to moisture loss.
Mineral-Rich: It is a good source of vital minerals like iron, magnesium, and potassium, which support heart and bone health.
Nutritional Edge: Black chana is slightly higher in fiber and iron than white chickpeas (Kabuli chana).

The Calorie Count: A Detailed Look

Determining the exact calorie count for cooked black chana requires understanding how the cooking process affects its nutritional density. Raw black chana contains a higher concentration of nutrients and calories by weight. When cooked by boiling, the chickpeas absorb a significant amount of water, which increases their overall weight but dilutes the nutrient density per 100 grams.

Based on data showing that 100 grams of boiled chana contains approximately 141 kcal, a standard 50-gram portion of cooked black chana will have roughly 71 calories. This makes it a low-calorie, high-satiety food, which is excellent for weight management. The addition of fats from oil or other ingredients during cooking will increase this number, so this value is based purely on chana boiled in water.

A Complete Nutritional Profile of Cooked Black Chana

Beyond its low-calorie nature, cooked black chana offers a robust nutritional profile that supports overall health. A 50-gram serving (derived from 100g boiled data) provides a powerful mix of macronutrients and essential minerals:

Protein: Approximately 4.5 grams, making it an excellent plant-based protein source for muscle repair and satiety.
Carbohydrates: Around 12 grams, consisting primarily of complex carbohydrates that provide sustained energy.
Dietary Fiber: About 3 grams, crucial for promoting healthy digestion and managing blood sugar levels.
Fat: A minimal 0.5 grams, contributing to a very low-fat nutritional profile.
Iron: Supports hemoglobin production and prevents anemia.
Folate: Essential for cell growth and metabolism.
Magnesium and Potassium: These minerals are vital for blood pressure regulation and heart health.

Cooked vs. Raw: The Calorie Difference

It's important to differentiate between the nutritional values of raw and cooked black chana to avoid miscalculation, especially if using it for a specific diet plan. The calorie and nutrient concentration in 50 grams of raw chana is much higher than in the cooked version, due to the absence of water absorption.

Impact of Cooking Methods on Calories

Different cooking methods also influence the final calorie count. While boiling dilutes calorie density, other preparation methods can increase it:

Boiled Chana: As discussed, the calorie content per 50g is low (~71 kcal) due to water absorption.
Roasted Chana: When roasted, chana loses water, concentrating the nutrients and increasing calories by weight. 50 grams of roasted chana has significantly more calories than the boiled version, estimated to be around 175 kcal.
Curries and Stews: Adding oil, ghee, and other ingredients for traditional dishes like chana masala dramatically increases the total calorie count. For those on a calorie-controlled diet, it is important to factor in all added ingredients.

Health Benefits Beyond the Calories

Consuming black chana goes far beyond calorie counting; it is a nutritional powerhouse that offers numerous health benefits. The high fiber content is a major advantage, aiding in digestive health by preventing constipation and promoting regular bowel movements. The combination of protein and fiber also promotes a feeling of fullness, which helps curb unhealthy snacking and supports weight management.

Furthermore, the low glycemic index of black chana helps regulate blood sugar levels by slowing the absorption of carbohydrates. This makes it a suitable food for individuals managing type 2 diabetes. Its rich mineral content, including potassium and magnesium, supports heart health by helping to regulate blood pressure and reduce cholesterol. Antioxidants found in black chana also help reduce inflammation and oxidative stress within the body.

Black Chana vs. Kabuli Chana: A Nutritional Comparison

While both types of chickpeas are nutritious, there are some subtle differences in their nutritional content, particularly when boiled. The table below compares key nutritional aspects per 100 grams of the cooked varieties:


Feature	Black Chana (Kala Chana)	White Chickpeas (Kabuli Chana)
Protein (per 100g)	~8-10g	~6-8g
Fiber (per 100g)	~7-8g	~5g
Texture	Firmer, nuttier	Softer, milder
Iron Content	Higher	Lower
Glycemic Index	Lower	Higher

How to Incorporate Cooked Black Chana into Your Diet

Including black chana in your diet is simple and versatile. Here are some ideas for adding this nutritious legume to your meals:

Chana Salad: Mix cooked black chana with chopped onions, tomatoes, cucumber, and a squeeze of lemon juice for a refreshing, protein-packed salad.
Chana Curry: Create a hearty, flavorful curry by adding cooked chana to a tomato and onion-based gravy.
Healthy Snack: Lightly sauté boiled chana with a dash of spices like cumin, chaat masala, and chili powder for a savory snack.
Sprouted Chana: Soak chana overnight and let it sprout for added nutrients, then use it in salads or stir-fries.
Soups and Stews: Add cooked black chana to vegetable soups and stews to increase their fiber and protein content.

Conclusion

A 50-gram serving of cooked black chana is a calorie-efficient way to get essential nutrients. At approximately 71 calories, it provides a healthy dose of plant-based protein, fiber, and important minerals like iron and magnesium. By understanding the impact of cooking methods and comparing it to other chickpea varieties, you can make informed choices to enhance your diet with this versatile and nutritious legume.

For more information on the health benefits of chickpeas, you can visit a reputable source like the National Institutes of Health.

Frequently Asked Questions

Raw black chana has a higher calorie density by weight than cooked chana because cooking involves absorbing water. For example, 100 grams of raw chana may contain around 378 calories, whereas 100 grams of boiled chana contains approximately 141 calories.

While some water-soluble vitamins may be lost during the boiling process, the overall nutritional value remains high. The primary change is the dilution of nutrients per gram due to water absorption. Most health benefits, such as fiber and protein content, are retained.

Yes, black chana is excellent for weight loss. Its high fiber and protein content promotes a feeling of fullness, which helps control appetite and reduces overall calorie intake. A small, calorie-efficient serving is very satiating.

Cooked black chana can be stored in an airtight container in the refrigerator for 3–5 days. For longer storage, it can be frozen for several months. Always ensure it is cooled completely before storing.

Yes, black chana is considered a good food for diabetics due to its low glycemic index. It releases glucose into the bloodstream slowly, which helps prevent sharp spikes in blood sugar levels.

You can add 50g of cooked black chana to a salad, mix it into a vegetable stir-fry, or use it to make a simple, healthy snack by lightly seasoning it with spices like cumin and a pinch of salt.

Both are nutritious, but black chana has a slightly higher fiber and iron content, along with a lower glycemic index. For pure nutritional density, black chana may have a slight edge, but the choice often comes down to texture and flavor preferences.