How much protein is in 100 g of cooked chana?

November 25, 2025 •

4 min read

According to USDA data, 100g of cooked chana (chickpeas) contains approximately 8 to 9 grams of protein. This makes cooked chana a significant and versatile source of plant-based protein for vegetarians, vegans, and those looking to diversify their protein intake. The cooking process causes the chickpeas to absorb water, which naturally lowers the protein concentration per 100g compared to their dried, uncooked state.

Quick Summary

This article details the specific protein content of 100 grams of cooked chana and explores the nutritional factors influencing this figure. It provides a comprehensive breakdown of chana's health benefits, compares its protein levels to other legumes, and offers practical advice on incorporating this nutritious ingredient into a healthy diet.

Key Points

Protein Content: 100g of cooked chana contains approximately 8–9 grams of plant-based protein.
Cooking Effect: Water absorption during cooking reduces the protein concentration per 100g compared to raw chana, which has about 19–20g of protein.
Variety Matters: There are slight protein differences between varieties like Kabuli chana and Kala chana, and the specific amount can vary based on growing conditions.
Complete Protein: Chana is an incomplete protein source on its own, but can be made complete by pairing it with grains like rice or quinoa.
Digestive Health: The high fiber content in chana supports healthy digestion, gut health, and helps regulate blood sugar levels.
Weight Management: Its combination of protein and fiber promotes satiety, making it an effective food for managing weight.
Optimal Cooking: Soaking, pressure cooking, or sprouting can improve digestibility and nutrient bioavailability.
Beyond Protein: Chana also provides essential minerals like iron, folate, calcium, and magnesium, contributing to overall health.

Understanding the Protein Content of Cooked Chana

While raw, dried chickpeas are more protein-dense, the most common way to consume them is cooked, after soaking and boiling. The average consensus from nutritional data is that 100g of cooked chana, or chickpeas, provides between 8 and 9 grams of protein. This value is an average, and can vary slightly depending on factors like the specific variety of chickpea and the cooking method used.

Why Cooking Affects Protein Density

One of the most common points of confusion is the difference in protein content between raw and cooked chana. When dried chickpeas are cooked, they absorb a significant amount of water. This dramatically increases their overall weight and volume. The total amount of protein in the batch remains the same, but because the mass of the chickpeas has increased due to water absorption, the protein concentration per 100g decreases. For example, 100g of dried chickpeas contains around 19 to 20 grams of protein. Once cooked, that same initial amount of protein is distributed across a heavier weight of chickpeas, resulting in a lower concentration per 100g serving. Cooking also makes the protein more bioavailable, meaning your body can digest and absorb it more effectively.

Comparing Different Chana Varieties and Preparations

There are two main types of chana: the larger, lighter-colored Kabuli chana (used for hummus) and the smaller, darker Desi or Kala chana. Some studies suggest that Kala chana may have a slightly higher protein content than Kabuli chana in their cooked form, though the difference is not substantial enough to make one overwhelmingly superior. The preparation method is also a key factor. Roasted chana, which removes water content, will have a much higher protein concentration per 100g than boiled chana. Sprouting, while reducing protein concentration due to water absorption, can increase the bioavailability of the protein and vitamins, making it easier for the body to utilize.

Maximizing Protein Absorption and Benefits

To get the most out of chana as a protein source, it is important to remember that it is not a complete protein on its own. It contains all essential amino acids but is slightly low in methionine. Pairing chana with whole grains like rice, roti, or quinoa effectively completes the amino acid profile, creating a high-quality protein comparable to animal sources. This is why traditional dishes often combine legumes and grains.

Health Benefits Beyond Protein

Beyond its protein content, chana offers a wide array of health benefits.

Rich in Fiber: A 100g serving of cooked chana provides a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps regulate blood sugar levels.
Supports Weight Management: The combination of protein and fiber promotes satiety, helping you feel fuller for longer and reducing overall calorie intake.
Heart Health: The soluble fiber helps lower LDL ('bad') cholesterol, while potassium helps maintain healthy blood pressure.
Bone Health: Chana is a good source of calcium, magnesium, and phosphorus, which are all vital for maintaining strong bones.
Mineral Powerhouse: It is also packed with essential minerals like iron, folate, and zinc, which support oxygen transport, cell function, and immunity.

Chana vs. Other Legumes: A Comparison


Pulse (100g cooked)	Protein (approx. grams)	Fiber (approx. grams)	Notes
Chana (Chickpeas)	8.9g	7.6g	Versatile, rich in iron and folate. Pairs well with grains.
Lentils	9.0g	7.9g	Similar protein to chana, quick-cooking, excellent in soups and curries.
Kidney Beans	8.7g	7.4g	Good source of protein and fiber, often used in chillies and salads.
Soybeans	10.6g	6.0g	Highest protein among these options, contains complete protein.
Black Beans	15.0g	15.0g	Excellent source of protein and fiber, especially popular in Mexican cuisine.

Cooking Methods to Preserve Nutrition

While boiling is a common preparation method, alternative techniques can help maximize the nutritional value. Soaking chickpeas overnight significantly reduces cooking time and can help remove some anti-nutritional factors. Pressure cooking is a great way to soften the chana while preserving more nutrients than conventional boiling. Sprouting the soaked chana before cooking or adding to salads can increase its vitamin content and make nutrients more bioavailable. The liquid left after cooking, often called aquafaba, can be used as a vegan egg-white substitute in various recipes. For general health, it's beneficial to include chana in different forms, such as curries, salads, or roasted as a snack, to ensure varied nutrient intake.

Conclusion

In summary, 100g of cooked chana contains around 8 to 9 grams of protein, serving as an excellent plant-based protein source for various dietary needs. Its high fiber content, low glycemic index, and abundance of essential minerals make it a nutritious powerhouse that aids in digestion, weight management, and overall health. To get the most nutritional value, pair it with complementary grains to form a complete protein and incorporate it into your meals in different ways. This affordable and versatile legume is a powerful addition to any balanced diet.

Frequently Asked Questions

Yes, 100g of cooked chana has less protein concentration (around 8–9g) than 100g of raw chana (around 19–20g). This is because cooked chana absorbs water during boiling, increasing its weight and distributing the same amount of protein over a larger mass.

No, chana is not a complete protein source on its own because it is slightly low in the amino acid methionine. However, when combined with grains like rice or whole wheat, it forms a complete protein profile, offering all essential amino acids.

Sprouting can increase the bioavailability of nutrients, including protein, and boost vitamin C levels. While the total protein concentration per 100g may decrease due to water absorption, the nutrients become easier for the body to absorb.

Roasted chana contains significantly more protein per 100g than boiled chana, with some sources reporting around 14–20 grams. This is because roasting removes water, increasing the density of nutrients.

Chana is rich in fiber, which aids digestion and promotes gut health. Its combination of protein and fiber also supports weight management by increasing satiety, and it provides minerals like iron, folate, and magnesium essential for overall health.

Yes, some studies indicate that Kala chana (black chickpeas) may contain slightly higher protein levels than Kabuli chana (white chickpeas). However, both varieties offer excellent nutritional benefits.

Excessive consumption of chana, especially if not prepared properly, can lead to bloating, gas, or digestive discomfort due to its high fiber and oligosaccharide content. It should be consumed in moderation as part of a balanced diet.