How Much Protein in 200 Grams Cooked Black Chana? A Complete Nutrition Breakdown

November 3, 2025 •

4 min read

Cooked black chana, a popular legume, provides approximately 17 grams of protein per 200-gram serving. This makes it a significant source of plant-based protein, particularly for those on vegetarian and vegan diets looking for nutrient-dense food options. While cooking changes the density, it remains a powerhouse of nutrients, including essential fiber and minerals.

Quick Summary

This article details the protein content of a 200-gram serving of cooked black chana. It also compares the nutritional profile of black chickpeas to their white counterparts and outlines the numerous health benefits, from aiding digestion and weight management to supporting heart health.

Key Points

Protein in 200g Cooked Black Chana: A 200g serving of cooked black chana contains approximately 17 grams of protein, a significant amount for a plant-based food.
Cooking Process Changes Density: Cooking black chana by boiling increases its water content, which dilutes the protein concentration relative to its raw, dried state.
Nutritional Superiority over White Chickpeas: Black chana generally contains higher levels of fiber, iron, and antioxidants compared to white chickpeas.
Excellent Source of Fiber: High fiber content aids digestion, promotes satiety for weight management, and helps regulate blood sugar levels.
Rich in Vitamins and Minerals: Provides essential nutrients like iron, potassium, magnesium, and folate, which support heart, bone, and brain health.
Versatile Culinary Ingredient: Can be used in curries, salads, roasted snacks, and dips, offering a robust, nutty flavor and a firm texture.
Soaking Improves Digestibility: Soaking dried black chana overnight before cooking is recommended to improve its texture and digestibility.

Understanding the Protein in Cooked Black Chana

When calculating the protein content of black chana, also known as kala chana, it's crucial to distinguish between its raw and cooked states. While raw, dried chickpeas contain a higher protein percentage by weight, cooking causes the chickpeas to absorb water, which in turn increases their overall mass and dilutes the nutrient concentration. This is a normal and expected change for any legume during preparation.

The Calculation: From Raw to Cooked

Based on widely cited nutritional data, 100 grams of cooked or boiled black chana contains approximately 8 to 9 grams of protein. Therefore, a 200-gram serving, which is roughly equivalent to a generous single serving, would provide about 17 grams of high-quality, plant-based protein. This makes it an excellent addition to meals for muscle repair, growth, and overall satiety.

Factors Affecting Nutritional Content

Several factors can influence the final protein amount, including the specific cooking time and method. For instance, boiling can cause some minimal leaching of nutrients into the cooking water. However, the overall nutritional value remains highly beneficial, especially when compared to processed foods. Soaking chickpeas overnight before cooking can also slightly alter the protein density but improves digestibility.

Black Chana vs. White Chickpeas: A Nutritional Showdown

Black and white chickpeas are both nutritional powerhouses, but they have some notable differences in their composition that can influence your dietary choices. While both provide fiber and protein, black chana typically has a slightly denser nutritional profile.

Comparative Nutritional Profile


Feature	Black Chana (Kala Chana)	White Chickpeas (Kabuli Chana)
Protein Content (per 100g cooked)	Approximately 8–9g	Approximately 7–8g
Fiber Content	Higher	Moderate
Antioxidants	Higher, particularly flavonoids and anthocyanins	Lower
Iron	Higher content	Lower content
Glycemic Index	Lower, better for blood sugar management	Higher
Texture	Firmer, chewier, nuttier flavor	Softer and milder taste

For those prioritizing fiber, iron, and a lower glycemic index, black chana is the superior choice. Its richer antioxidant content is another key advantage for long-term health, while white chickpeas remain an excellent source of protein and fiber for general use.

Beyond Protein: Key Health Benefits of Black Chana

While its protein content is a major draw, black chana offers a wide array of other health benefits that make it a superfood. Its rich combination of vitamins, minerals, and fiber contributes to overall wellness.

Health Benefits of Black Chickpeas

Promotes digestive health: The high dietary fiber, particularly soluble fiber, aids digestion, prevents constipation, and supports a healthy gut microbiome.
Supports heart health: The combination of fiber, potassium, and magnesium helps regulate blood pressure and lower bad cholesterol, reducing the risk of heart disease.
Aids in weight management: The high protein and fiber content promote satiety, helping you feel full for longer and reducing overall calorie intake.
Regulates blood sugar: Black chana has a low glycemic index, which helps prevent sharp spikes in blood sugar levels, making it beneficial for managing diabetes.
Boosts energy levels: The complex carbohydrates and iron provide sustained energy throughout the day, preventing fatigue.
Contributes to brain health: It is a good source of choline, a nutrient vital for memory, mood, and overall cognitive function.
Enhances skin and hair health: Zinc and antioxidants found in black chana support collagen production and protect against free radical damage, benefiting skin elasticity and appearance.

Incorporating Black Chana into Your Diet

Black chana is incredibly versatile and can be incorporated into your meals in many delicious ways. Here are a few popular preparation ideas:

Curries and stews: A classic application in Indian cuisine, where boiled black chana is simmered with spices, onions, and tomatoes.
Salads: Cooked and cooled black chana can be tossed with fresh vegetables, herbs, and a light dressing for a protein-rich salad.
Roasted snacks: Season cooked chickpeas and roast them until crispy for a healthy, crunchy, and satisfying snack.
Hummus and dips: While less common than with white chickpeas, black chana can be blended into a hearty, darker-colored hummus.
Sprouted: Soaked and sprouted black chana can be eaten raw in salads for maximum nutrient bioavailability.

Remember to soak the dried chickpeas overnight before cooking to reduce preparation time and improve digestibility. For maximum benefit, pair black chana with a source of Vitamin C, like lemon juice, to increase iron absorption.

Conclusion

In short, 200 grams of cooked black chana provides an impressive ~17 grams of protein, along with a rich supply of fiber, antioxidants, and essential minerals. This makes it a highly beneficial food for anyone looking to boost their nutritional intake, particularly those following a plant-based diet. Its versatility allows for easy incorporation into a wide variety of meals, from hearty curries to light salads and snacks. By understanding its nutritional value, you can confidently add this powerful legume to your regular diet for enhanced wellness.

For more detailed nutritional information and guidance on incorporating legumes into your diet, visit the American Heart Association's guide to plant-based proteins: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/plant-based-protein-infographic.

Frequently Asked Questions

Cooking black chana, typically by boiling, causes it to absorb water. While the total protein content remains the same per batch, its concentration decreases on a per-gram basis because the total weight increases. For example, 100g of raw chana has more protein than 100g of cooked chana, but 200g of cooked chana still provides a substantial amount.

Both are excellent sources of plant-based protein, but black chana is slightly more nutrient-dense. Per 100 grams cooked, black chana has a bit more protein, fiber, iron, and antioxidants than white chickpeas, making it a marginally better choice nutritionally.

Yes, black chana can be beneficial for weight management. Its high protein and fiber content promote feelings of fullness and satisfaction, which can help reduce overall calorie consumption and curb unhealthy snacking.

Due to its high fiber content, some individuals may experience gas and bloating, especially if they are not used to a high-fiber diet. To minimize this, start with smaller portions, soak dried chickpeas overnight before cooking, and drink plenty of water.

To enhance iron absorption from black chana, pair it with a food rich in Vitamin C. For instance, adding lemon juice to your chana curry or salad can significantly improve the body's ability to absorb the iron.

For most people, a daily serving of 50–100 grams (cooked) is considered safe and provides substantial nutritional benefits. It is important to listen to your body and adjust intake based on your digestive tolerance.

No, like most legumes, black chana is not a complete protein on its own. However, when paired with a grain such as rice or whole wheat, it provides all the essential amino acids needed for a complete protein profile, especially beneficial for vegetarian and vegan diets.

In addition to protein, black chana is rich in fiber for digestive health, antioxidants for fighting inflammation, and minerals like iron and potassium that support heart and bone health.