Roasted gram, known in many parts of the world as bhuna chana or roasted chickpeas, has been a staple in diets for centuries, particularly in India. Revered for its nutty flavor and satisfying crunch, this legume is not just a tasty treat but also a nutritional powerhouse. For those monitoring their protein intake, understanding the specific content is crucial. So, exactly how much protein is in 100 gm of roasted gram, and what other health benefits does it offer?
The Impressive Protein Profile of Roasted Gram
A 100-gram serving of roasted gram typically provides a substantial amount of protein, with estimates ranging from 18 to 22 grams. The precise amount can vary depending on factors such as the type of gram (black vs. white chickpeas) and the roasting method. This makes it a highly effective plant-based source of protein, essential for muscle building, tissue repair, and overall metabolic function. For vegetarians and vegans, roasted gram offers a simple and accessible way to meet daily protein goals.
Comparison Table: Roasted Gram vs. Other Protein Sources
To put the protein content of roasted gram into perspective, here's how it compares to other common protein-rich foods per 100-gram serving.
| Food (per 100g) | Protein (approx. g) | Notes |
|---|---|---|
| Roasted Gram (Chana) | 18–22 g | Excellent fiber content, complex carbs. |
| Chicken Breast (Cooked) | ~23 g | Complete animal-based protein source. |
| Salted Peanuts | ~25 g | Higher in fat than roasted gram. |
| Lentils (Cooked) | ~7–9 g | Lower protein density per serving. |
| Quinoa (Cooked) | ~4 g | Complete protein but less concentrated. |
As the table shows, roasted gram holds its own against both animal and other plant-based protein sources, offering a comparable protein density to cooked chicken and a superior profile to cooked lentils and quinoa.
Beyond Protein: Other Nutritional Highlights
Roasted gram’s nutritional benefits extend far beyond its high protein content. It is a well-rounded food packed with other vital nutrients that support a healthy body.
- Rich in Fiber: A 100g portion can contain around 12–15 grams of dietary fiber, which is crucial for digestive health, promoting regular bowel movements, and helping to manage weight by increasing satiety.
- Essential Minerals: Roasted gram is a good source of minerals such as iron, magnesium, phosphorus, and potassium. Iron is vital for red blood cell production, while magnesium and potassium support heart health and blood pressure regulation.
- Low Glycemic Index: This means it releases energy slowly into the bloodstream, helping to regulate blood sugar levels and prevent energy spikes, which is particularly beneficial for those with diabetes.
- Good for Bone Health: The presence of calcium, magnesium, and phosphorus contributes to maintaining strong bones and reducing the risk of osteoporosis.
Delicious Ways to Incorporate Roasted Gram into Your Diet
Roasted gram is incredibly versatile and can be enjoyed in many ways throughout the day.
- As a standalone snack: Simply enjoy a handful of salted or unsalted roasted gram for a quick, crunchy, and filling bite between meals.
- Flavorful trail mix: Combine roasted gram with nuts, seeds, and dried fruit for a customized and energy-boosting mix.
- Crunchy salad topping: Sprinkle roasted gram over salads for added texture, protein, and a nutty flavor.
- Homemade flour (sattu): Grind roasted gram into a fine powder (sattu), which can be used to make nutritious drinks, porridges, or savory pancakes (chilla).
- Savory breakfast bowls: Add a handful to poha or upma to enhance flavor and nutritional content.
Conclusion
In summary, 100 gm of roasted gram contains an impressive 18 to 22 grams of protein, solidifying its status as a highly nutritious and affordable superfood. Its rich blend of protein, fiber, and essential minerals makes it a healthy choice for weight management, blood sugar control, and supporting overall wellness. Whether you enjoy it as a simple snack or integrate it into more complex meals, roasted gram offers a convenient and delicious way to enhance your dietary habits. Its accessibility and versatile nature make it a valuable addition to any balanced diet, promoting long-term health benefits with every crunchy bite.
Health Benefits of Roasted Gram
- Supports Weight Management: The high protein and fiber content help control appetite by promoting a feeling of fullness for a longer period.
- Regulates Blood Sugar: With a low glycemic index, roasted gram helps prevent excessive spikes in blood sugar levels after eating.
- Aids Digestion: The high dietary fiber promotes healthy digestion and regular bowel movements.
- Boosts Energy: Complex carbohydrates in roasted gram provide a sustained release of energy throughout the day.
- Enhances Heart Health: The fiber, magnesium, and potassium contribute to lowering bad cholesterol and managing blood pressure.
- Strengthens Bones: Minerals like calcium, phosphorus, and magnesium are vital for maintaining bone density and strength.
- Rich in Iron: A good source of iron, which is essential for preventing iron deficiency and supporting overall energy levels.
- Source of Antioxidants: Roasting can enhance the antioxidant properties, which help protect the body's cells from damage.
- Provides Essential Nutrients for Pregnancy: The high folate content is crucial for neural tube development in babies during pregnancy.
Frequently Asked Questions
What is the protein content in 100 grams of roasted gram?
Approximately 18 to 22 grams of protein can be found in a 100-gram serving of roasted gram.
Is roasted gram a good source of protein for vegetarians?
Yes, roasted gram is an excellent and affordable source of plant-based protein, making it ideal for those following a vegetarian or vegan diet.
How does the protein in roasted gram compare to other snacks?
Roasted gram offers a high concentration of protein and is often lower in fat than many other protein-rich snacks like peanuts, providing a healthier alternative.
Can roasted gram help with weight loss?
Yes, its high protein and fiber content contribute to a feeling of fullness, which can help control appetite and aid in weight management.
Is roasted gram good for diabetics?
Due to its low glycemic index and high fiber, roasted gram is a suitable snack for individuals with diabetes as it helps regulate blood sugar levels.
Does roasting affect the nutritional value of gram?
While roasting removes moisture and concentrates nutrients, the overall nutritional profile, including protein content, remains largely intact, making it a very healthy snack option.
How much roasted gram should I eat per day?
A moderate portion of 30-50 grams per day is recommended as part of a balanced diet for most individuals.
What is roasted gram called in English?
Roasted gram is commonly known as roasted chickpeas, roasted chana, or bhuna chana in English.
What are some easy ways to add roasted gram to my diet?
It can be eaten as a standalone snack, added to trail mixes, sprinkled on salads for crunch, or ground into sattu flour for drinks and recipes.
Can eating too much roasted gram cause problems?
Excessive consumption, particularly due to its high fiber content, may cause digestive issues like bloating or gas for some individuals.
Is roasted gram good for digestion?
Yes, the high dietary fiber content is beneficial for promoting healthy digestion and regular bowel movements.
Is roasted gram flour (sattu) as nutritious?
Yes, sattu flour, made from ground roasted gram, retains the high protein and mineral content of the whole legume, making it very nutritious.
