Is Fried Gram High in Protein? A Nutritional Breakdown

November 8, 2025 •

3 min read

Providing around 18-22 grams of plant-based protein per 100-gram serving, fried gram is indeed a high-protein snack, especially popular in South Asian cuisine. This unassuming legume, also known as roasted chana, offers a host of other nutritional benefits that make it a healthy addition to any diet.

Quick Summary

Fried gram, or roasted chana, is a rich source of plant-based protein and dietary fiber. It is a nutritious snack that can support weight management, improve digestive health, and help regulate blood sugar due to its balanced macronutrient profile.

Key Points

High in Plant Protein: Fried gram contains 18-22g of protein per 100g, making it a concentrated source for plant-based diets.
Rich in Dietary Fiber: It boasts 12-15g of fiber per 100g, which aids digestion and promotes satiety.
Supports Weight Management: The high protein and fiber content helps to keep you full longer, reducing overall calorie intake.
Good for Heart Health: Its mineral content, including magnesium and potassium, helps regulate blood pressure and supports cardiovascular function.
Low Glycemic Index: Fried gram has a low GI, leading to more stable blood sugar levels, beneficial for those with diabetes.
Rich in Vitamins and Minerals: It provides essential nutrients like iron, folate, and calcium for overall health.
Versatile and Convenient Snack: It is easy to incorporate into your diet and can be enjoyed in various dishes or on its own.

Fried Gram: The Protein-Packed Snack Explained

Fried gram, often called roasted chana or bhuna chana, is a nutritious legume snack with a satisfying crunch. It is made by roasting Bengal gram (chickpeas) to perfection. Far from being a simple treat, it packs a substantial nutritional punch, making it a valuable part of a balanced diet, particularly for vegetarians and vegans seeking to increase their protein intake. Its rich content of protein, fiber, and essential minerals contributes to numerous health benefits, from promoting satiety to supporting heart health.

The Protein Content of Fried Gram

So, is fried gram high in protein? The answer is a resounding yes. A typical 100-gram serving of roasted gram provides approximately 18 to 22 grams of protein. This makes it a highly efficient plant-based protein source. For comparison, a 100-gram serving of boiled chickpeas contains about 8.9 grams of protein, highlighting the higher concentration found in the roasted variety. The roasting process removes moisture, concentrating the macronutrients and creating a more energy-dense and protein-dense food. This high protein and fiber combination is excellent for keeping you feeling full for longer, which can be beneficial for weight management.

A Comprehensive Nutritional Profile

Beyond its impressive protein content, fried gram is loaded with other key nutrients essential for bodily functions. Here is a breakdown of its nutritional highlights:

Dietary Fiber: With about 12-15 grams of fiber per 100g, it significantly aids in digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
Minerals: It is a rich source of crucial minerals such as manganese, magnesium, phosphorus, potassium, and iron. These are vital for bone health, red blood cell production, and nerve function.
Vitamins: Fried gram contains important B vitamins, including folate, which is especially important during pregnancy for neural tube development.
Low in Fat: It contains a relatively low amount of fat, typically 5-6 grams per 100g, with most of it being healthy polyunsaturated fats.
Low Glycemic Index: Fried gram has a low glycemic index, which means it causes a slower, more gradual rise in blood sugar levels, making it a suitable snack for individuals with diabetes.

Fried Gram vs. Other Legumes: A Comparison

To put its nutritional value into perspective, let's compare fried gram to some other common legumes. All figures are based on a 100-gram serving size.


Nutrient	Roasted Gram (Fried Gram)	Boiled Chickpeas	Cooked Red Lentils
Protein	18–20 g	8.9 g	7 g
Carbohydrates	60–65 g	27 g	20 g
Dietary Fiber	12–15 g	7.6 g	8 g
Fat	4–5 g	2.6 g	< 1 g
Calories	370–385 kcal	164 kcal	116 kcal

This table illustrates that while other legumes offer excellent nutrition, roasted gram provides a significantly more concentrated dose of protein and fiber per serving, making it an excellent choice for a high-protein snack. However, the fat content is slightly higher due to the roasting process, and the calories are also higher due to the moisture removal.

Health Benefits of a High-Protein Diet with Fried Gram

Incorporating high-protein foods like fried gram into your diet has numerous advantages, particularly for those managing weight or maintaining an active lifestyle. The satiating effect of protein and fiber helps control appetite and reduce overall calorie intake. This makes it an ideal guilt-free snack. Furthermore, the minerals found in fried gram, including magnesium and potassium, support heart health by helping to regulate blood pressure. For bone health, its calcium, magnesium, and phosphorus content play a crucial role in maintaining strong bones and reducing the risk of osteoporosis. It is also known to boost energy levels due to its complex carbohydrate and protein content, providing sustained energy without the spikes associated with sugary snacks. For more information on legumes and their health benefits, refer to the Harvard T.H. Chan School of Public Health.

Conclusion: A Nutritious and Versatile Snack

In conclusion, fried gram is undeniably high in protein, offering a concentrated source of this essential macronutrient along with substantial dietary fiber. Its impressive nutritional profile, rich in minerals and vitamins, provides a wide range of health benefits, including supporting weight management, improving digestive function, and enhancing cardiovascular health. It is a versatile and convenient snack, making it easy to incorporate into your daily diet. Whether you are a vegetarian, vegan, or simply looking for a healthier alternative to processed snacks, fried gram is an excellent and flavorful choice to meet your protein needs.

Frequently Asked Questions

A 100-gram serving of fried gram typically contains between 18 and 22 grams of protein, making it a very high-protein snack for its size.

Yes, roasted gram is commonly referred to as fried gram, particularly in South Asian regions. It is made by roasting whole or split chickpeas.

Yes, fried gram can be beneficial for weight loss. Its high protein and fiber content promote feelings of fullness, which can help control appetite and manage calorie intake.

As a legume, fried gram is not a complete protein on its own, as it is lower in the amino acid methionine. However, it can be combined with grains to form a complete protein, such as in traditional lentil and rice dishes.

Besides protein, fried gram is rich in fiber and minerals like iron, magnesium, and potassium. It supports digestive health, helps regulate blood sugar, and contributes to better heart and bone health.

Fried gram has a much higher concentration of protein than boiled chickpeas due to the roasting process that removes water. A 100g serving of fried gram has nearly double the protein of a 100g serving of boiled chickpeas.

Yes, fried gram is a good snack option for people with diabetes. It has a low glycemic index, and its high fiber and protein content helps prevent blood sugar spikes.