How much protein do 100g black chickpeas have? Understanding Kala Chana Nutrition

December 5, 2025 •

3 min read

According to nutrition data, 100 grams of dried black chickpeas contain an impressive 19 to 22 grams of protein. This remarkable protein content makes them a valuable and popular plant-based food source for many cuisines and diets around the world.

Quick Summary

This article details the specific protein content found in 100 grams of black chickpeas, outlining the variations between dry, soaked, boiled, and roasted preparations. It highlights the legume's comprehensive nutritional profile, including fiber and essential minerals, and offers guidance on incorporating them into a healthy diet.

Key Points

Dry vs. Cooked: 100g of dry black chickpeas contains 19-22g of protein, while 100g of boiled black chickpeas has 8-9g due to water absorption.
High in Fiber: Black chickpeas are an excellent source of dietary fiber, promoting digestive health and long-lasting fullness.
Rich in Minerals: They provide essential minerals like iron, calcium, magnesium, and potassium, which support various bodily functions.
Weight Management: The combination of high protein and fiber helps reduce appetite and calorie intake, aiding in weight control.
Heart Health: Regular consumption is beneficial for heart health, as its nutrients help regulate blood pressure and cholesterol.
Versatile Ingredient: Black chickpeas can be added to salads, curries, and soups or roasted for a healthy snack.

The Protein Power of Black Chickpeas (Kala Chana)

Black chickpeas, known as kala chana in South Asian cuisine, are a highly nutritious legume celebrated for their robust, earthy flavor and firm texture. Their high protein content is a significant draw for vegetarians, vegans, and health enthusiasts. However, the exact amount of protein can vary considerably depending on whether they are measured in their dried, soaked, boiled, or roasted state. Understanding these differences is key to accurately assessing their nutritional contribution to your diet.

Protein in 100g Dry Black Chickpeas

Dried black chickpeas are in their most concentrated form, which is why they offer the highest protein density. A 100-gram serving of dry kala chana typically contains between 19 and 22 grams of protein. This is a raw, uncooked measurement, and the weight of the chickpeas will increase significantly once they absorb water during soaking and cooking. Other nutrients in this dry, dense form are also at their most concentrated, offering a powerhouse of nutrition in a small package.

Protein in 100g Boiled Black Chickpeas

Once cooked, black chickpeas absorb a significant amount of water. This absorption increases the overall weight and volume, which in turn reduces the protein concentration per 100 grams. For boiled black chickpeas, the protein content typically falls to about 8 to 9 grams per 100 grams. While this might seem like a drastic drop, it is a normal part of the cooking process. The total amount of protein from the original dry beans remains, it is simply distributed across a greater weight due to the added water. Cooked chickpeas are also easier for the body to digest, making the protein more bioavailable.

Comparing Different Black Chickpea Preparations

To illustrate the nutritional shift, here is a comparison table of 100g servings based on preparation methods:


Nutrient	Dry (100g)	Soaked (100g)	Boiled (100g)	Roasted (100g)
Protein	19-22g	~15g	8-9g	24-25g
Calories	378 kcal	300 kcal	164 kcal	419 kcal
Fiber	12-15g	Varies	7.6-8.6g	Varies
Carbohydrates	60-65g	~45g	27-27.4g	60-65g

It is important to note that nutritional values can fluctuate slightly depending on the specific source and processing. Roasted chickpeas, which involve removing moisture, can show a higher protein concentration per 100 grams compared to both dry and boiled varieties.

Beyond Protein: Other Nutritional Benefits

While protein is a major highlight, black chickpeas are rich in numerous other essential nutrients. A 100-gram serving also provides a wealth of fiber, which is crucial for digestive health and helps promote a feeling of fullness. This high fiber and protein combination makes them excellent for weight management. They also contain important minerals such as:

Iron, which is vital for red blood cell production and combating anemia.
Calcium, for maintaining strong bones and teeth.
Magnesium and potassium, which help regulate blood pressure and support heart health.
Folate (Vitamin B9), important for cell growth and DNA formation.

Incorporating Black Chickpeas into Your Diet

Black chickpeas are incredibly versatile and can be used in a variety of dishes. Here are some popular ways to incorporate them:

Salads: Add boiled and chilled black chickpeas to any salad for a protein and fiber boost. Try a refreshing Kala Chana Chaat with onions, tomatoes, and spices.
Curries: As a staple in Indian cuisine, black chickpeas are often used to make hearty and flavorful curries. The firmness of the black chickpeas holds up well to longer cooking times.
Snacks: Roasted black chickpeas make a crispy, high-protein snack. They can be seasoned with various spices for different flavor profiles.
Soups and Stews: Add them to soups and stews to thicken the texture and increase the nutritional density.

Conclusion: Black Chickpeas in Your Meal Plan

Black chickpeas are an affordable and potent source of plant-based protein. The answer to how much protein do 100g black chickpeas have depends heavily on their preparation, ranging from roughly 8-9 grams when boiled to over 20 grams in their dried state. Regardless of the preparation, they deliver a fantastic balance of protein, fiber, and essential minerals that support overall health, aid in weight management, and contribute to better heart health. By incorporating this humble legume into your diet in its various forms, you can easily boost your daily nutrient intake. To learn more about the nutritional science behind plant-based proteins, you can consult authoritative resources like the USDA FoodData Central online database for specific nutritional breakdowns.

Frequently Asked Questions

Yes, 100g of black chickpeas is an excellent source of protein, especially for plant-based diets. In their dry form, they contain 19-22g of protein, while 100g of boiled black chickpeas still provides a significant 8-9g of protein.

Black chickpeas (kala chana) generally have a slightly higher protein and fiber content than white chickpeas (kabuli chana). For instance, 100g of cooked black chickpeas can have around 8.9g of protein, compared to approximately 6.3g in white chickpeas.

Cooking black chickpeas causes them to absorb water, which increases their total weight. This absorption dilutes the nutritional density, so the protein content per 100g decreases. However, the overall protein from the original dry beans remains, and the cooking process makes the nutrients easier to digest.

Yes, black chickpeas can aid in weight loss. Their high fiber and protein content promote a feeling of fullness, which can reduce appetite and overall calorie consumption. This makes them an effective addition to a calorie-controlled diet.

Black chickpeas are not a complete protein source on their own, meaning they lack some of the nine essential amino acids. However, they can be combined with other foods, such as grains like rice or quinoa, to create a complete amino acid profile.

Raw (dry) black chickpeas are the most protein-dense, with up to 22g of protein per 100g. When soaked overnight, they absorb water, and the protein content per 100g drops to around 15g. Soaking also makes them softer and can reduce cooking time.

While the protein is most concentrated in the roasted or dry form, the easiest and safest way to consume them is boiled or cooked. Combining cooked black chickpeas with other grains, such as in a salad with couscous or a rice curry, ensures you receive a complete amino acid profile for maximum protein benefit.