Calorie Breakdown of 60 Grams of Kala Chana
Understanding the calorie content of kala chana (black chickpeas) is not as straightforward as a single number. The preparation method dramatically affects the final nutritional profile. For a standard 60-gram serving, the calorie count can range significantly between its uncooked and cooked forms.
Raw Kala Chana
When measured dry, 60 grams of raw kala chana is calorie-dense due to the concentrated nutrients. Multiple sources provide slightly different figures, but they consistently fall within a similar range. This is the starting point before any cooking process. The raw form contains all the concentrated carbohydrates, proteins, and fats, which will later change as it absorbs water.
- Approximate calories: 192–200 kcal
- Protein: Approximately 10–12 grams
- Carbohydrates: Approximately 32–34 grams
- Fat: Around 2.6–3 grams
Boiled or Soaked Kala Chana
When soaked overnight and boiled, the kala chana beans absorb a substantial amount of water. This process increases their volume and weight while spreading the total calories across a larger mass. This is why 60 grams of boiled kala chana has a much lower calorie count than 60 grams of raw chana. A 60-gram serving of boiled kala chana is a more realistic serving size for many dishes, such as salads or curries.
- Approximate calories: ~105 kcal
- Protein: Approximately 5.2 grams
- Carbohydrates: Approximately 18 grams
- Fat: Approximately 1 gram
Nutritional Comparison: Raw vs. Boiled Kala Chana
To illustrate the difference more clearly, here is a comparison table based on a 60-gram portion of kala chana in its raw and boiled states. This highlights how cooking affects the nutritional density per unit of weight.
| Nutrient | 60g Raw Kala Chana (approx.) | 60g Boiled Kala Chana (approx.) |
|---|---|---|
| Calories | 192-200 kcal | 105 kcal |
| Protein | 10-12 g | 5.2 g |
| Carbohydrates | 32-34 g | 18 g |
| Fat | 2.6-3 g | 1 g |
| Fiber | 8-10 g | 6 g |
Health Benefits of Incorporating Kala Chana into Your Diet
Beyond just calories, kala chana is a highly nutritious legume offering a wealth of health benefits, especially when used in place of less healthy options. Its robust nutritional profile makes it a valuable addition to any balanced diet.
Rich in Dietary Fiber: Kala chana is a rich source of both soluble and insoluble fiber. The high fiber content aids in digestion, promotes regular bowel movements, and can help prevent constipation. Soluble fiber, in particular, has been shown to lower cholesterol levels, which supports heart health.
High Plant-Based Protein: For vegetarians and vegans, kala chana is an excellent source of protein, which is essential for muscle repair, growth, and overall body function. This nutrient also contributes to a feeling of fullness, which can help in weight management by reducing overall calorie intake.
Blood Sugar Regulation: With a low glycemic index (GI), kala chana helps regulate blood sugar levels. The combination of fiber and protein slows down the absorption of carbohydrates, preventing sharp spikes in blood glucose after a meal. This makes it a good food choice for individuals managing diabetes.
Rich in Vitamins and Minerals: Kala chana provides a variety of essential micronutrients, including iron, folate, magnesium, and potassium.
- Iron: Crucial for red blood cell production, helping to combat anemia and boost energy levels.
- Folate: Essential for proper brain function and plays a vital role in pregnancy.
- Magnesium and Potassium: Important for maintaining heart health and regulating blood pressure.
Supports Weight Management: The combination of high protein and fiber in kala chana promotes satiety, which helps curb appetite and prevents overeating. Choosing a filling, nutrient-dense food like kala chana can assist in controlling weight and promoting a healthy body mass index. For recipe ideas, you can explore various options, such as simple chana chaat, which is a popular and healthy snack (see Cookpad for recipes).
Antioxidant Properties: Kala chana contains antioxidants and compounds like saponins, which may help reduce inflammation and protect against cellular damage caused by free radicals. These properties have been associated with a lower risk of chronic diseases, including certain types of cancer.
Conclusion
In summary, 60 grams of kala chana provides a different number of calories depending on its preparation state. Raw chana is more calorie-dense at around 192-200 kcal, while boiled chana is significantly lower at approximately 105 kcal. Regardless of preparation, this legume is an excellent source of fiber, protein, and essential micronutrients. Regular consumption can offer numerous health benefits, such as improved digestion, weight management, and better blood sugar control, making it a valuable addition to a healthy diet.
