Nutritional Analysis: Calories in 50g of Roasted Gram
Roasted gram, also known as 'bhuna chana', is a staple snack in many cultures. It is valued not only for its taste but also its nutritional profile. A detailed understanding of the calories in 50g of roasted gram, along with its macronutrient and micronutrient content, is essential for anyone monitoring their diet.
Calorie Count and Macronutrient Breakdown
The calorie count for 50g of roasted gram usually ranges from 200 to 225 calories. This can fluctuate based on preparation methods and specific varieties. Here's a general overview of the macronutrients:
- Calories: 200-225 kcal
- Protein: 9-12 grams
- Carbohydrates: 28-30.5 grams
- Total Fat: 6-7.5 grams
- Dietary Fiber: 4.5-8 grams
Key Vitamins and Minerals
Beyond the macronutrients, roasted gram offers several essential vitamins and minerals that are important for overall health. Key micronutrients include iron, magnesium, and phosphorus, which contribute to various bodily functions, including energy production and bone health. The high fiber content also helps in digestion.
Roasted Gram vs. Boiled Gram: A Nutritional Comparison
Different cooking methods can affect the nutritional value of gram. Roasting concentrates the nutrients, changing the calorie density compared to boiling. The following table provides a comparison of the nutritional content per 100g serving.
| Nutrient (per 100g) | Roasted Gram | Boiled Gram |
|---|---|---|
| Calories | ~400-450 kcal | ~141 kcal |
| Protein | ~18-20 g | ~9 g |
| Carbohydrates | ~60-65 g | ~24 g |
| Total Fat | ~7-15 g | ~1 g |
| Dietary Fiber | ~9-15 g | ~7-8 g |
Health Benefits: Why Eat Roasted Gram?
Roasted gram offers multiple health benefits due to its unique nutritional composition. Incorporating this snack into a balanced diet can support various aspects of health.
Weight Management and Satiety
The combination of high protein and fiber makes roasted gram a beneficial snack for weight management. Both nutrients promote a feeling of fullness, which can help control appetite and decrease overall calorie consumption.
Digestive and Heart Health
The fiber content in roasted gram aids in healthy digestion by promoting regular bowel movements and supporting gut health. It also contributes to heart health by helping to lower LDL cholesterol levels, reducing the risk of cardiovascular diseases.
Energy and Blood Sugar Control
With a low glycemic index and complex carbohydrates, roasted gram provides a steady release of energy, which prevents blood sugar spikes. This makes it a great snack to have throughout the day, improving both energy levels and metabolic health.
Creative Ways to Enjoy Roasted Gram
Roasted gram is a versatile snack that can be enjoyed in various ways. It can be added to multiple recipes, which adds both flavor and nutritional value. Here are some ideas:
- Trail Mix: Combine with nuts, seeds, and dried fruits for a nutritious mix.
- Salads: Sprinkle on salads for added crunch and protein.
- Roasted Gram Flour (Sattu): Use ground roasted gram for sattu, a nutritious flour for various recipes.
- Spiced Snack: Mix with spices like salt, chili powder, and lemon juice for added flavor.
- With Jaggery: Mix roasted gram with jaggery for a sweet and iron-rich snack.
Conclusion: Making Roasted Gram a Healthy Choice
Knowing the calories in 50g of roasted gram, approximately 200-225 kcal, shows that it is a nutrient-dense food. It provides protein, fiber, and essential minerals, offering numerous health benefits. Whether for weight management, digestive health, or sustained energy, roasted gram can be a valuable addition to a balanced diet. However, it's always good to practice portion control. Consulting a healthcare professional for personalized dietary advice is recommended.
Metropolis Healthcare - Roasted Chana: Health Benefits, Calories & Ideal Daily Intake
