How Much Protein Is in 60 gm of Black Chana?

December 5, 2025 •

4 min read

While 100 grams of raw black chana contains approximately 20 grams of protein, the total protein found in a 60-gram portion changes significantly depending on its preparation. The key difference lies in the water absorption during soaking and cooking, which drastically alters the legume's weight and nutrient density. Understanding this is vital for anyone meticulously tracking their daily protein intake.

Quick Summary

This guide explains the specific protein quantity in a 60-gram serving of black chana, comparing its nutritional values across raw, soaked, and cooked states for accurate dietary planning.

Key Points

Protein Varies by State: The protein in black chana is not static; it changes significantly per gram depending on if it's raw, soaked, cooked, or roasted.
60g Raw Black Chana: A 60g serving of uncooked black chana contains roughly 12 grams of protein.
60g Cooked Black Chana: The protein drops to about 5.4 grams in a 60g serving once the chana has been boiled due to water absorption.
Roasted Offers Most Density: Roasted black chana is the most protein-dense per gram, with 60g containing about 14.4 grams of protein.
Measure Raw for Consistency: For precise macro tracking, it's best to measure black chana in its raw state before any cooking begins.
Nutrient-Dense Legume: Beyond protein, black chana is an excellent source of dietary fiber, iron, and magnesium, supporting digestive and heart health.
Crucial for Plant-Based Diets: For vegetarians and vegans, understanding this variation is critical for meeting daily protein requirements effectively.

Understanding the Nutritional Shift: Raw vs. Cooked

One of the most important factors to understand when calculating the protein content of black chana (or any legume) is its state of preparation. A 60-gram portion of uncooked, dry black chana is nutritionally very different from 60 grams of cooked black chana. When legumes are soaked and boiled, they absorb a considerable amount of water, which increases their weight and volume but dilutes the concentration of nutrients, including protein, on a per-gram basis.

For example, 100 grams of dry black chana yields significantly more cooked volume, often more than double, but the total protein from that original 100 grams remains constant. This means a 100-gram serving of cooked chana contains much less protein than a 100-gram serving of raw chana, as water accounts for a larger percentage of its total weight. This fundamental difference is why simply weighing your food after cooking can lead to a miscalculation of your macronutrient intake.

Calculating Protein in 60g of Black Chana

Based on established nutritional data for black chana, we can accurately determine the protein yield for a 60-gram serving in various forms.

60g of Raw, Uncooked Black Chana

As a dense source of plant-based protein, raw black chana offers the most protein by weight. With a raw protein concentration of approximately 20 grams per 100 grams, a 60-gram serving provides a substantial protein boost.

Calculation: (60g / 100g) x 20g protein = 12g of protein

60g of Cooked or Boiled Black Chana

After being soaked and boiled, black chana absorbs water, lowering its protein density. The cooked protein concentration is typically around 9 grams per 100 grams.

Calculation: (60g / 100g) x 9g protein = 5.4g of protein

60g of Soaked Black Chana

Soaking chana overnight before cooking increases its weight but doesn't change the nutrient profile as dramatically as boiling does. Soaked chana typically has a protein content of around 15 grams per 100 grams.

Calculation: (60g / 100g) x 15g protein = 9g of protein

60g of Roasted Black Chana

When chana is roasted, it loses water, concentrating the nutrients. This results in an even higher protein concentration by weight, often around 24 grams per 100 grams.

Calculation: (60g / 100g) x 24g protein = 14.4g of protein

Comparison of Protein in 60g Black Chana

To visualize the impact of preparation on protein content, here is a breakdown of the protein in 60 grams of black chana based on its form.


Preparation Method	Protein per 100g (Approx.)	Protein in 60g (Calculated)
Raw (Uncooked)	20g	12g
Soaked	15g	9g
Boiled/Cooked	9g	5.4g
Roasted	24g	14.4g

This comparison highlights the importance of being specific when measuring and tracking your intake. A handful of roasted chana is a much more concentrated protein snack than a handful of boiled chana of the same weight.

Beyond Protein: Additional Benefits of Black Chana

While its protein content is a significant draw, black chana is a nutritional powerhouse with many other health benefits.

Rich in Dietary Fiber: Black chana is packed with fiber, which is essential for digestive health, promoting regular bowel movements, and preventing constipation. The high fiber content also contributes to a feeling of fullness, which can assist with weight management.
Source of Iron: It is a good source of iron, a mineral critical for producing hemoglobin, which carries oxygen in the blood. This makes it particularly beneficial for individuals with anemia or those on a vegetarian diet.
Heart Health: The combination of fiber, potassium, and magnesium in black chana is known to support heart health by helping to lower cholesterol levels and regulate blood pressure.
Blood Sugar Regulation: With a low glycemic index and high fiber content, black chana helps stabilize blood sugar levels by slowing down the absorption of carbohydrates.
Versatility in Diet: Black chana can be incorporated into a wide variety of dishes, from curries and salads to savory snacks, making it an easy and delicious addition to your meals.

How to Incorporate 60g of Black Chana into Your Diet

For dietary tracking, it is often easiest to measure your black chana in its raw, dry state. A 60-gram portion of raw chana can be prepared in different ways:

Soaked and boiled: For salads or curries, soak the 60g overnight and then boil. You'll end up with a much larger portion (closer to 130-150g), which provides around 9g of protein.
Roasted: For a crunchy, high-protein snack, simply dry roast the 60g of raw chana with a few spices. This will give you 14.4g of protein in the final 60g serving.
In flour form: If you use chickpea flour (besan), 60g of flour will contain an even higher amount of protein. Use it to make crepes or pancakes for a protein-rich breakfast.

This simple approach ensures consistency and accuracy, especially if you meal prep or follow a strict dietary plan. For more general healthy eating, simply enjoy the nutritional benefits of black chana in any form.

Conclusion

In summary, 60 grams of black chana is a great source of plant-based protein, but its exact protein content depends heavily on its state. While 60 grams of raw chana contains approximately 12 grams of protein, the same weight of cooked chana offers only about 5.4 grams. This difference is due to water absorption during preparation, which changes the food's weight without altering its total protein. By being mindful of whether you are measuring raw or cooked black chana, you can accurately track your macronutrients and make the most of this nutritious legume. Incorporating black chana, whether boiled, soaked, or roasted, is an excellent way to boost your fiber, iron, and protein intake for overall health and wellness. For more on the nutritional composition of various foods, consider resources like the USDA's FoodData Central program to cross-reference data.

Frequently Asked Questions

Soaking black chana does not reduce its total protein, but it lowers the protein concentration per gram because the chana absorbs water, increasing its overall weight. A 60g portion of soaked chana, for instance, contains less protein than a 60g portion of raw chana.

Yes, on a per-gram basis, roasted black chana is significantly higher in protein than boiled chana. Roasting removes water, which concentrates the nutrients, whereas boiling adds water, diluting them.

To maximize protein intake by weight, choose roasted black chana. If you're incorporating it into a meal like a curry, remember that a larger volume of cooked chana will be needed to match the protein of a smaller weight of raw or roasted chana.

Yes, 60 grams of raw black chana (providing ~12g of protein) is an excellent source of plant-based protein. The amount is still beneficial when cooked (~5.4g), but it should be considered a component of your total protein intake rather than the sole source.

The main difference is water content. Raw chana is dry and concentrated, so 60g is packed with protein. Cooked chana has absorbed water, so 60g is heavier and contains less protein by weight, despite having the same total nutrients as the original raw portion.

Black chana is not a complete protein on its own, meaning it lacks one or more essential amino acids. However, you can create a complete protein by pairing it with a complementary food, such as rice or other grains.

Black chana is rich in dietary fiber, iron, manganese, folate, and complex carbohydrates. It also provides essential minerals like magnesium and phosphorus, contributing to overall health and wellness.