How much protein is in 50 gram of kala chana?

November 3, 2025 •

5 min read

One hundred grams of dried kala chana contains nearly 20 grams of protein, making it a powerful plant-based source. Find out exactly how much protein is in 50 gram of kala chana? and explore its impressive role in a balanced nutrition diet.

Quick Summary

Fifty grams of roasted kala chana offers approximately 9 grams of protein, while the cooked version yields a slightly lower amount. This nutritious legume provides essential fiber and minerals, supporting weight management and overall health.

Key Points

Variable Protein Content: The amount of protein in 50g of kala chana depends heavily on preparation; dry/roasted has a higher concentration than cooked/boiled due to water content.
High in Fiber: Kala chana is packed with dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
Rich in Minerals: This legume provides essential minerals like iron, magnesium, and potassium, which support heart health and prevent conditions like anemia.
Excellent for Weight Management: The combination of protein and fiber helps reduce appetite and manage calorie intake, making it beneficial for weight loss goals.
Boosts Overall Health: Regular consumption of kala chana supports heart health, digestion, and provides sustained energy throughout the day.

The Protein Content in 50 Grams of Kala Chana

When considering the protein content of kala chana (black chickpeas), the preparation method is a crucial factor. The weight of the chickpeas changes significantly when cooked due to water absorption, which dilutes the concentration of nutrients like protein per 100 grams. For 50 grams, the protein count will differ depending on whether it is raw, roasted, or boiled.

How Preparation Affects Protein Concentration

Dried or Raw Kala Chana: A 100-gram serving of raw, dried kala chana contains approximately 19–20 grams of protein. Therefore, 50 grams of dried kala chana would provide about 9.5–10 grams of protein. This form offers the highest concentration of protein by weight and is often used for making flour (besan) or for sprouting.
Roasted Kala Chana: Roasting dried kala chana removes water, concentrating the nutrients. A 50-gram serving of roasted chana is known to contain approximately 9 grams of protein. This makes it a protein-dense and convenient snack.
Cooked or Boiled Kala Chana: When soaked and boiled, kala chana absorbs a substantial amount of water, increasing its weight. As a result, the protein content per 100 grams decreases to around 8–9 grams. Consequently, 50 grams of cooked or boiled kala chana will provide about 4–4.5 grams of protein. Despite the lower concentration by weight, boiling improves the digestibility of the nutrients.

Beyond Protein: A Nutritional Powerhouse

Kala chana is much more than just a protein source. Its robust nutritional profile makes it a valuable addition to any diet, offering a wealth of vitamins, minerals, and other beneficial compounds.

High Fiber Content: With up to 12 grams of fiber per 100 grams when raw, kala chana is excellent for digestive health. This fiber promotes regular bowel movements, prevents constipation, and supports a healthy gut microbiome.
Rich in Iron: Kala chana is a significant source of iron, a mineral essential for hemoglobin production and preventing anemia. This makes it particularly beneficial for vegetarians and those at risk of iron deficiency.
Magnesium and Potassium: These minerals support heart health by helping to regulate blood pressure and promote proper nerve function.
Low Glycemic Index (GI): The low GI of kala chana, combined with its protein and fiber, helps stabilize blood sugar levels. This is beneficial for individuals with diabetes and for overall metabolic health.
Antioxidants and Phytonutrients: The presence of various antioxidants and phytonutrients, including saponins, contributes to its anti-inflammatory and anti-cancer properties.

Health Benefits of Incorporating Kala Chana into Your Diet

Adding kala chana to your meals provides numerous health advantages that contribute to overall well-being:

Supports Weight Management: The combination of high fiber and protein promotes satiety, helping you feel full for longer and reducing overall calorie intake. This filling effect can be a key strategy in weight loss and preventing unnecessary snacking.
Boosts Heart Health: The fiber in kala chana helps lower "bad" LDL cholesterol levels, while minerals like potassium and magnesium help control blood pressure. This dual action significantly reduces the risk of heart disease.
Aids Digestion: The soluble and insoluble fiber content ensures smooth digestion. It adds bulk to stool, preventing issues like constipation and supporting a healthy gastrointestinal tract.
Enhances Energy and Stamina: Complex carbohydrates provide a sustained release of energy, which is ideal for maintaining energy levels throughout the day. The iron content also boosts hemoglobin levels, essential for oxygen transport and vitality.
Promotes Muscle Growth and Repair: As a high-quality, plant-based protein source, kala chana provides essential amino acids required for muscle development and repair, especially for those who exercise regularly.

Comparing Kala Chana with Other Protein Sources

This table compares the protein content and other benefits of 50 grams of cooked kala chana with other popular protein sources.


Feature	50g Cooked Kala Chana	50g Cooked Lentils	50g Tofu	50g Chicken Breast	50g Paneer	50g Greek Yogurt	50g Cooked Quinoa
Protein	~4-4.5g	~4.5g	~8.4g	~15.6g	~9g	~5g	~2g
Key Benefit	High Fiber & Iron	High Fiber & Folate	Complete Protein	High Complete Protein	Calcium & Satiety	Probiotics & Calcium	Complete Protein
Cost	Low	Low	Moderate	High	Moderate	Moderate	Moderate

Easy and Delicious Ways to Add Kala Chana to Your Meals

Incorporating kala chana into your daily diet is simple and versatile. Here are some popular ideas:

Kala Chana Chaat: A tangy and spicy snack made with boiled kala chana, chopped onions, tomatoes, green chilies, and a squeeze of lemon juice.
Kala Chana Masala: A comforting and hearty curry made with kala chana simmered in a spiced tomato and onion gravy.
Roasted Kala Chana: A crunchy, portable snack. Toss boiled chana with your favorite spices and roast until crispy.
High-Protein Hummus: Blend boiled kala chana with garlic, tahini, lemon juice, and olive oil for a twist on traditional hummus.
Kala Chana Salad: Add sprouted or boiled kala chana to your salads to increase the protein and fiber content.

Conclusion

So, to answer the question, how much protein is in 50 gram of kala chana? The amount varies depending on preparation, with roasted chana offering the most protein per 50 grams (approx. 9g) and boiled chana providing about half that amount due to water absorption. Regardless of the preparation, kala chana remains a nutritional powerhouse, rich in fiber, iron, and other essential minerals. Its numerous health benefits, from aiding digestion and weight management to supporting heart health, make it a worthy staple in a balanced and healthy diet. Whether you enjoy it roasted as a snack, boiled in a curry, or sprouted in a salad, incorporating kala chana is a delicious way to boost your nutritional intake.

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Frequently Asked Questions

A 50-gram serving of cooked or boiled kala chana contains approximately 4 to 4.5 grams of protein. The protein concentration is lower than in the dried version because the chickpeas absorb water during cooking.

Kala chana is not a complete protein on its own because it is relatively low in the essential amino acid methionine. However, pairing it with a whole grain like rice creates a complete protein profile, providing all the essential amino acids your body needs.

Soaking kala chana does not reduce its total protein content, but it does lower the protein concentration per 100 grams due to water absorption. The soaking process actually improves protein digestibility.

Both black and white chana are nutritious, but black chana (kala chana) typically contains slightly higher levels of fiber, iron, and antioxidants. It also has a lower glycemic index, which is beneficial for blood sugar management.

While generally safe, consuming excessive amounts of kala chana may cause digestive discomfort, such as bloating and gas, due to its high fiber content. Moderation is key to avoiding these issues.

To maximize your protein intake from kala chana, you can consume it in its roasted or dried form, which has a higher protein concentration. Pairing it with a whole grain like brown rice also provides a complete amino acid profile.

Yes, kala chana is excellent for weight loss. Its high protein and fiber content helps promote a feeling of fullness, which can reduce appetite and aid in managing calorie intake.