How much protein is in 100 grams of soaked chana?

November 23, 2025 •

3 min read

Soaked chana, or chickpeas, typically contain around 15 grams of protein per 100 grams, with some sources reporting slightly lower or higher values depending on the variety. This preparation method is key to maximizing the legume's nutritional value by improving digestibility and nutrient absorption.

Quick Summary

The protein content of chana changes significantly with preparation. Soaking and cooking rehydrate the legume, decreasing its protein density compared to its raw, dried state, but making the protein more bioavailable. Soaked chana offers a substantial and easily digestible plant-based protein source.

Key Points

Protein Content: 100 grams of soaked chana provides approximately 15 grams of protein, a decrease from its raw state due to water absorption.
Enhanced Digestibility: Soaking reduces anti-nutrients like phytic acid, which improves the absorption of protein, iron, and zinc.
Versatile Plant Protein: Chana is a foundational plant-based protein, offering a low-fat, high-fiber option for vegans and vegetarians.
Nutritional Profile: Beyond protein, soaked chana offers complex carbs, fiber, iron, and folate, supporting sustained energy and overall health.
Different Preparations: Protein density varies by preparation; boiled chana has less protein per 100g due to water weight, while roasted chana has a more concentrated amount.

Protein Breakdown: Raw vs. Soaked Chana

Understanding the protein content of chana, or chickpeas, requires considering its form. Raw, dried chana is highly concentrated, but not edible due to anti-nutrients. When soaked, it absorbs a significant amount of water, which increases its weight and changes the nutritional density. This is why 100 grams of soaked chana contains less protein by weight than 100 grams of dried chana, but the soaking process makes the nutrients easier for your body to absorb. Specifically, a 100-gram serving of soaked (but not yet cooked) chana will provide approximately 15 grams of protein.

The Impact of Soaking on Nutrition

Soaking chickpeas overnight is a traditional preparation method with significant health benefits beyond just softening the legume. It triggers enzymatic activity that reduces phytic acid, an anti-nutrient that can inhibit the absorption of vital minerals like iron, zinc, and calcium. By reducing these compounds, soaking makes the nutrients in chana more accessible to your body, essentially making the protein and minerals more 'bioavailable'. This improved digestibility is particularly important for those who rely on plant-based diets for their protein intake.

Comparing Different Chana Preparations

Protein levels vary greatly depending on how chana is prepared. Understanding these differences can help you choose the best option for your dietary goals.


Preparation Method	Protein per 100g (Approx.)	Calories per 100g (Approx.)	Notes
Raw, Dried Chana	19-22g	360-380 kcal	Highly dense, but not edible. Must be cooked before eating.
Soaked Chana	15g	300 kcal	Rehydrated, with improved digestibility. Must be cooked before consumption.
Cooked/Boiled Chana	8-9g	165 kcal	Absorb more water, diluting nutrient concentration. Safest and most digestible form.
Roasted Chana	18-20g	380-400 kcal	Water is removed, concentrating nutrients. Can be a crunchy, high-protein snack.

How to Prepare Soaked Chana for Maximum Benefit

Selection: Choose high-quality dried chana, either the smaller, darker kala chana or the larger, lighter kabuli chana. Both offer excellent nutritional profiles.
Soaking: Place 100 grams of dried chana in a large bowl and cover with 3-4 times the amount of fresh, cool water. Soaking overnight, for at least 8-12 hours, is ideal.
Draining and Rinsing: Discard the soaking water and rinse the chickpeas thoroughly. The soaking water contains the leached anti-nutrients and should not be used for cooking.
Cooking: Cook the soaked chana in a pressure cooker or pot until tender. This further increases digestibility and makes it safe for consumption.

The Power of Plant-Based Protein

Soaked chana serves as a cornerstone for plant-based diets, offering a powerful blend of protein and fiber. Its balanced macro-nutrient profile provides sustained energy and promotes feelings of fullness, which can be beneficial for weight management. Paired with grains like rice, chana can form a complete protein, containing all nine essential amino acids.

Conclusion

While 100 grams of soaked chana contains approximately 15 grams of protein, this number is just one part of the story. The key takeaway is that the soaking process significantly improves the bioavailability of this protein and other minerals, making it a highly nutritious and easily digestible food. Combining it with other ingredients further boosts its nutritional value, proving that this humble legume is a versatile powerhouse for any healthy diet. To learn more about the broader benefits of legumes, visit the National Institutes of Health (NIH) website.

Frequently Asked Questions

Raw, dried chana is more protein-dense, containing about 19-22 grams of protein per 100 grams. However, this form is not edible. Soaked chana, having absorbed water, contains less protein per 100 grams but offers higher bioavailability and is ready for cooking.

Both are beneficial, but boiled chana is easier to digest and safer to eat. While soaking reduces anti-nutrients, cooking (boiling) them further breaks down complex components, making the nutrients more accessible to the body and preventing digestive issues.

No, soaking does not remove all protein. It slightly reduces the protein concentration per 100 grams because the chickpeas swell with water. The total amount of protein in the initial batch of chana remains largely the same, but it is distributed across a heavier weight.

Soaked chana is easier to digest, reduces bloating and gas, and improves the absorption of minerals like calcium, iron, and zinc by lowering anti-nutrient content. It also provides sustained energy due to complex carbohydrates and fiber.

It is not recommended to eat soaked chana raw. While soaking improves digestibility, cooking is necessary to eliminate residual anti-nutrients and lectins, which can cause stomach upset or inhibit digestion.

A daily intake of about 100 grams (around half a cup) of cooked chana, prepared from soaked chickpeas, is a good guideline. This provides a substantial amount of protein and fiber without causing digestive discomfort.

Yes, soaking makes the protein more effective. By neutralizing enzyme inhibitors and phytic acid, the soaking process allows your body to better digest and absorb the protein and other nutrients present in the chana.