The Nutritional Breakdown of 100 Grams of Black Chana
When asking "How much is 100 grams of black chana?" the answer depends on whether you are referring to the dry, soaked, or cooked state of the legume. The dry, uncooked form is highly concentrated with nutrients, while the soaked and cooked versions absorb water, increasing their weight and volume and diluting the nutritional concentration per 100 grams.
In its dry state, 100g of black chana is a calorie-dense and nutrient-rich ingredient. Key nutrients include protein, carbohydrates, and dietary fiber. This dense composition is what makes it such a powerhouse of energy and nutrition, ideal for storage and long shelf-life. However, this is not how it is typically consumed.
Soaking the black chana overnight causes it to swell significantly, roughly doubling or even tripling its weight as it absorbs water. While the total nutrient amount remains the same, the nutritional profile per 100g changes. For example, 100g of soaked black chana will have fewer calories and a lower concentration of nutrients than 100g of dry chana, due to the added water content. This soaking process is also crucial for making the legume more digestible.
Cooking the chana, typically by boiling or pressure-cooking, further changes its texture and nutritional density per 100g. Boiled black chana will have the lowest calorie count per 100g compared to the dry or soaked versions, as it is fully hydrated. This is the most common form for consumption in salads, curries, and other dishes.
Benefits of Including Black Chana in Your Diet
Beyond just its raw numbers, black chana offers a host of health benefits. Its high dietary fiber content is excellent for promoting a feeling of fullness and aiding in weight management. The fiber also supports digestive health and helps prevent constipation. As a low-glycemic-index food, it helps regulate blood sugar levels, making it a good choice for those managing diabetes. Its rich profile of minerals like iron, potassium, and magnesium contribute to heart health by helping to regulate blood pressure and cholesterol. Black chana is also a notable source of plant-based protein, making it an essential food for vegetarians and vegans.
Preparation: From Raw to Ready-to-Eat
- Soaking: Start with 100g of dry black chana. Rinse it well and place it in a large bowl. Cover with plenty of water, as the chickpeas will expand. Leave it to soak overnight or for at least 8 hours. This process reduces cooking time and makes it easier to digest.
- Boiling: After soaking, drain the water. Place the soaked chana in a pressure cooker with fresh water and a pinch of salt. For a stovetop method, boil in a pot until tender, which may take longer.
- Cooking: The boiled chana is now ready for use. It can be added to curries, salads, or simply seasoned with spices for a quick, healthy snack.
Comparison Table: 100g of Black Chana in Different Forms
| Nutritional Component | Dry (100g) | Cooked/Boiled (100g) |
|---|---|---|
| Calories | ~364-378 kcal | ~164 kcal |
| Protein | ~20-22 g | ~8.9 g |
| Carbohydrates | ~61-63 g | ~27.4 g |
| Dietary Fiber | ~10-12 g | ~8.6 g |
| Fat | ~6-7 g | ~2.6 g |
| Iron | ~4.3-4.9 mg | ~2.2 mg |
| Calcium | ~45-57 mg | ~30 mg |
Note: Nutritional values can vary slightly based on specific source and preparation.
Recipe Ideas with 100 Grams of Black Chana
- Sprouted Chana Salad: Use sprouted and boiled black chana mixed with chopped onions, tomatoes, green chilies, coriander, lemon juice, and roasted cumin powder for a high-protein, energy-boosting salad.
- Dry Masala Chana: A classic snack or side dish. Boil the chana and then toss it in a pan with oil, cumin seeds, coriander powder, red chili powder, and dry mango powder. Sauté until the spices are well-incorporated.
- Kala Chana Curry: Create a hearty curry by simmering the boiled chana in a spiced tomato and onion gravy. This makes a nutritious and flavorful main course.
Conclusion
Understanding how much is 100 grams of black chana depends on its state, but in any form, it remains a nutrient-dense powerhouse. It provides a significant source of protein, fiber, and essential minerals, whether eaten dry, soaked, or cooked. Its versatility allows it to be a key ingredient in numerous healthy and satisfying dishes, from simple salads to rich curries. Integrating this superfood into your diet can lead to improved digestive, cardiovascular, and overall health. To get the most out of this legume, proper preparation through soaking and cooking is essential for maximizing its nutritional benefits and ensuring optimal digestion. You can learn more about its extensive benefits in Ayurvedic traditions.
